Internal Family Systems

Internal Family Systems (IFS) is a therapeutic approach that helps individuals explore and harmonize their inner world. It views the mind as composed of distinct “parts,” each with unique roles, emotions, and perspectives. Some parts protect us from pain or discomfort, while others may carry burdens of past trauma or unmet needs. At the core of IFS is the Self, a compassionate, wise, and curious presence that can lead and heal the internal system.

IFS encourages individuals to connect with their parts, fostering greater self-awareness, self-compassion, and healing. Here are some actionable prompts to engage with IFS practices:

Actionable Prompts:

1. Identify Your Parts

• Spend a quiet moment reflecting on your emotions or behaviors during a recent challenge. Can you identify a “part” of you that was feeling hurt, angry, or overwhelmed? Write down a description of this part.

• Ask yourself: What is this part trying to protect or accomplish for me?

2. Name and Describe Your Parts

• Give each part a name or label that resonates, such as “The Critic,” “The Protector,” or “The Wounded Child.”

• Write about how this part feels, when it tends to show up, and how it influences your thoughts and actions.

3. Dialogue with a Part

• Close your eyes, take a few deep breaths, and invite a specific part of you to “speak.” Imagine asking it:

• What do you want me to know?

• What are you afraid will happen if you don’t do your job?

• What do you need from me right now?

4. Cultivate the Self

• When you notice a reactive part emerging, pause and ask:

• Can I approach this part with curiosity and compassion?

• Take a moment to visualize your calm, wise Self stepping forward to lead. Imagine reassuring the part that it’s safe to relax.

5. Unburden a Wounded Part

• When you connect with a part that carries pain, ask it to show you how it feels or what it remembers. Visualize offering it care, comfort, or understanding.

• Imagine asking the part to release the burden it’s been carrying, such as fear, shame, or anger.

6. Daily Check-In

• Spend 5–10 minutes each day checking in with your inner system. Ask:

• Who needs my attention right now?

• What part of me feels most prominent today?

• How can I support my parts as their Self today?

7. Express Gratitude

• Thank your parts for the roles they’ve played in keeping you safe or functional, even if their methods have sometimes caused conflict. Acknowledge their efforts with respect.

Practice Notes:

• Approach this work with patience. Some parts may resist initially, as they may not yet trust your Self to lead.

• If you encounter intense emotions or memories, consider working with a trained IFS therapist to guide your process.

• Journaling or creating visual art can deepen your connection with your parts.

Over time, these practices can help you build inner harmony and bring compassion to your inner and outer worlds.