Janine’s ex-boyfriend called the HR department of the marketing company she worked for. He believed that her co-workers were lying about him, and this is why she broke up with him. In his call, he threatened to initiate a lawsuit against the company.
Her friend in HR told her about all his nonsense and laughed it off. She assured Janine that this kind of thing happens, but they were going to ignore it completely.
Janine heard all the HR person said, but she could not ignore it for some reason. She had persistent thoughts of being fired from her job, dragged into court, ending up in the newspapers, and having her career completely destroyed. By the next day, her thoughts carried her into ideas of being homeless and living in her car.
She even went so far as to entertain the obsessive idea that she needed to take her car in to be serviced in order to be ready when she had to live in it permanently.
As she was being bombarded with these thoughts, she felt a gripping feeling low in her stomach. She felt paralyzed and unable to move very quickly. All her breathing slowed down too far. She was also flooded with fear and terror. It felt like she was trapped and would die.
All of this because of an over-reaction by an ex-boyfriend. By the way, he never did follow through on any of his threats.
In Internal Family Systems therapy, we call the process she was experiencing a “Blending”. Blending happens when an internal mid-brain part of our psyche—either a Manager/Protector, Exile, or Firefighter—takes over the Core Self and seems to be in control of all emotions and thoughts.
In order to understand this, let’s do a little bit of brain physiology. Please note: This is a huge over-simplification. But it helps to see some of what is happening in the mind.
I believe the “mind” is a metaphoric extension of our brains. Our brains cannot see their own functions until played out in the mind. All the brain knows is biochemical reactions, neural networks, lobe structures, and electrical currents. But when the mind gives meaning to these things, the brain knows how to change and rearrange its own structures.
The mind gives the brain meaning and direction.
The prefrontal cortex is at the front of your brain. This complex of lobes and structures has many functions. You have your sense of self here. You make decisions here. You apply logic, reason, structure, pathways, plans, goals, meaning and purpose here. You also command all the mid-brain functions from here. The prefrontal cortex is your Executive Brain. No decisions can be made without it.
The mid-brain complex (made up of over 60 structures) is where your emotions, sensory data, memories, and body feedback loops reside. These structures are all controlled and manipulated by the prefrontal cortex, but they are separate from it.
In terms of Internal Family System (IFS), the Prefrontal/frontal cortex is where your sense of the Core Self exists. The mid-brain functions are where all your Managers, Exiles, and Firefighters live. This is how we can have complex conversations with ourselves. We have a Core Self, but many sub-personalities. These sub-personalities cannot make decisions, so they have to influence/overpower the Core Self to achieve their goals. And the Parts have goals, to be sure.
Take Janine as an example. Janine has an Anxiety Part that scans the future for danger. This Part saw that her ex-boyfriend was threatening her job and reputation. This caused an Exile who had been betrayed by loved ones in the past to act up. The Exile triggered the Anxiety Manager, who then flooded the Core Self with fear and dread.
Janine also has a Catastrophizing Firefighter. When the Anxiety Manager could not keep the Exile quiet, this part came in to completely flood the mind with worst-case scenarios. As Janine focused on those, the Exile’s cries could not be heard. As she obsessed, her mind was not focused on past hurts and pain. The purpose of all Firefighter parts is to distract the Core Self when there is too much inner reactivity.
She also had a Isolation Manager who was working to keep her feeling that others would not help her. Every time someone tried to cheer her up or assure her, she isolated from them. She refused to talk to them until all things had been resolved. This manager was helping an Exile who found that friends in high school had used information she had shared with them to reveal her problems to a vice-principal. This resulted in her being forced to see the school counselor. She vowed to never let anyone know about her problems that deeply. She stopped seeing her therapist during this time.
She was experiencing Blending. The Managers and Firefighters are seeking to get her to do things her Core Self didn’t want to do. The Blending often has three signs:
- The body experiences polyvagal response. Somewhere in the body, the person will experience some kind of involuntary reaction. This is usually an uncomfortable feeling that they can’t shake. In Janine’s case, it was a parasympathetic freeze response where she felt her whole system shutting down when the Anxiety Part gripped her.
- The brain is flooded with emotions. These are more than passing emotions. They are overwhelming feelings. In her case, it was fear, panic, catastrophe and helplessness. These feelings would only stop if she did something to distract herself. Binge-watching television, porn viewing, and cannabis helped alleviate the flooding. Often, firefighting responses mess our lives up as much as the Blending does.
- Persistent and obsessive thoughts. These thoughts do not leave but grow in intensity. When this happens, the Parts try and get the Core Self to think in particular pathways. In Janine’s case, they wanted her to plan for a future of homelessness.
Why do our Parts, which are supposed to be protecting us, act this way? Simple: The Parts do not have the whole story. And they were originally created to deal with our lives when we were children or teens. Many times, these sub-personalities still think we are young. This entire system was created by young people for young people. The system doesn’t work that well with adults.
But it is our system. We cannot ignore what our Parts do to try and influence the Core Self.
The Core Self is the most up-to-date version of who you are. Because most people do not update their parts–or even know they need to–the Parts act like belligerent children inside of us. We feel “childish” when our body and emotions are influenced by the Parts. How can this be changed?
Internal Family Systems was designed to do just that. In this article, I am only addressing Blending and Unblending. But understand the Parts really do care for you. They are trying to protect you. They don’t want to hurt you–but they often do just that. The most pain is felt when they blend with the Core Self. The cure for this is to unblend them.
A simple unblending starts with acknowledging the Part and asking it to back off. I usually start with the effects on the body. I might say, “Thank you Part for wanting to protect me by speeding up my heart rate and causing my stomach ache. But you’re hurting me. I want to talk to you, but not until you let go of my body.”
Then wait until the Part lets go. It may take a little while if you have never talked to your Parts. Once the Part lets go of your body, then move on to the emotions if they are using those also. Also be pleasant with them. Assure them you will listen and help them out. But be firm on two things:
- You won’t listen to them until they stop hurting you.
- Make sure they understand they are hurting you.
If they won’t let go, ask them how this is protecting you. Be insistent you will not approve this activity. In many situations, the Parts will unblend. Then, you can listen and dialogue about their concerns. Often the part is trying to convey something they are afraid of. Listen to them as you would a teenager or a child. Let them know you have heard them and appreciate their help. Then ask them to turn the volume down.
If you find you agree too much with them, then maybe see a therapist to help sort this out. It is possible a permanent blending has occurred because of trauma.
But most of the time, if you unblend the Part, you can get separation from them. This helps you to lead the process. Ask the Part what they do for you. What is their role? What are they afraid will happen to you if they aren’t doing their job?
This helps the Part know the Core Self cares about them and is listening. It may not stop them from blending in the future, but they will often unblend easier if you have befriended them.