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Internal Family Systems (IFS) Identifies Internal Parts That Cause Unhappiness.

  • Writer: Aphrodite Beidler
    Aphrodite Beidler
  • Mar 8
  • 2 min read

A woman is in her counseling session with her therapist who is using Internal Family Systems therapy.
A woman is in her counseling session with her therapist who is using Internal Family Systems therapy.

Internal Family Systems (IFS) Therapy is a powerful counseling approach. It helps individuals who are overwhelmed differentiate what they are feeling by focusing on inner "parts". Each of the parts may be feeling a different feeling, like anger, sadness, or worry. Each one may have different intentions and fears.


Below is a 5-step IFS exercise to help you explore your internal system and build a healthier relationship with your INNER parts.


Start with Step-1 by CENTERING IN YOUR SELF-ENERGY.


5-Step IFS Self-Exploration Exercise


Step 1: Center Yourself in Self-Energy


Objective: Create a calm, curious, and compassionate mindset before exploring your parts.


How to Do It:

  • Take a few deep breaths and notice your body.

  • Imagine accessing a calm, grounded presence within yourself.

  • Ask internally: Who am I when I feel most at peace?

  • If distractions arise, acknowledge them without judgment and refocus on this grounded space.


Step 2: Identify a Part That Needs Attention


Objective: Recognize a specific thought, emotion, or behavior pattern that feels strong today.


How to Do It:

  • Close your eyes and scan your emotions or thoughts.

  • Ask yourself: What part of me is asking for attention right now?

  • Notice any images, sensations, or words that come up.

  • If a part emerges (e.g., an anxious voice, an inner critic, or a hurt inner child), acknowledge it without pushing it away.


Step 3: Get Curious and Listen to the Part


Objective: Engage with the part from a place of curiosity, NOT judgment.


How to Do It:

  • Ask the part: What is your role in my life?

  • Explore: What do you want me to know? What are you afraid would happen if you didn’t do your job?

  • Notice how the part communicates—does it speak in words, images, or feelings?

  • If resistance arises, reassure the part that you’re listening without forcing change.


Step 4: Offer Understanding and Compassion


Objective: Build a trusting relationship with the part by acknowledging its concerns.

How to Do It:

  • Thank the part for its effort, even if it’s causing distress (e.g., "I see that you're trying to protect me.").

  • Let the part know that you understand its fears or struggles.

  • If it’s ready, ask: What do you need from me right now?

  • Avoid trying to "fix" it—just offer support and acceptance.


Step 5: Reintegrate and Close the Exercise


Objective: Bring awareness back to the present and ensure the part feels heard.

How to Do It:

  • Thank the part for sharing with you.

  • Let it know you will check in again when needed.

  • Take a few deep breaths and slowly bring attention back to your surroundings.

  • Reflect: How do I feel after this exercise? What did I learn about myself?


Final Thoughts:


This IFS exercise helps develop self-compassion and inner harmony. It helps build a relationship with yourself by bringing all the "inner parts" together rather than rejecting them.


If you practice regularly, you may notice greater emotional balance and happiness!

 

 
 
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