8 IFS Exercises to Try at Home or With Guidance

Takeaway: If you've ever felt like you have conflicting parts of yourself (maybe one part feels a certain way but another part of you feels completely different), you're not alone. In fact, this is the core of Internal Family Systems therapy. By using IFS exercises, you can honor each of your different parts and find inner harmony.

Understanding IFS therapy

Internal Family Systems (IFS) therapy was developed by Dr. Richard Schwartz in the 1980s. It draws on systems theory, a social work theory that explores the dynamic relationships between individuals, groups, communities, and society as a whole.

In the context of internal family systems, this theory suggests that people have internal systems (different "parts") that interplay and influence how we think, feel, and act.

Within the Internal Family Systems model, there are several key components. Here are some of the main terms you'll encounter when engaging in IFS work.

• Manager parts. Also known as protective parts, these aspects of your system strive to keep you safe from threats. They may do so by distancing yourself from others, driving you to be a high-achiever to avoid criticism, and more.

• Exile parts. These parts typically carry deep pain and difficult memories. The manager parts often want to keep exile parts pushed away and buried out of consciousness, hence the name.

• Firefighter parts. Firefighter parts jump into action in an emergency (i.e. when an exile part threatens to make itself known). These parts use strategies like dissociation, substance, overeating, and more to "extinguish" the intense feelings that exile parts carry.

• The Self. Our core self transcends any one particular part or component of our identity. One goal of IFS is to help people find Self-leadership, a state in which our actions and decisions are driven by our true Self rather than parts trying to take over.

For more detailed information about IFS, check out the IFS Institute's website.

8 internal family systems exercises to help you heal

As an IFS practitioner myself, I always recommend working with a trained professional to help guide you through the IFS model. At the same time, these exercises can help you start familiarizing yourself with the process.

Here, I share some of my favorite Internal Family Systems activities that you can try on your own or with a trusted loved one. Try them and see which ones resonate most with your system.

IFS exercises to try on your own

These exercises are simple ways to help you start accessing your self energy.

1. Journaling

Parts work can feel messy at times, especially when you're just starting out. That's why I love IFS journaling exercises. You can write free-form and read it back to identify the parts that come up, or you can explore different journaling prompts for a more structured approach.

2. Guided meditation

Meditation can be an excellent way to cultivate a deeper understanding of your parts. However, many people (especially beginners) can find it intimidating. I recommend following along with a guided meditation, such as this one from Insight Timer, to help you get comfortable with practicing.

3. Body scan

When your various parts are activated, you may notice different body sensations arise. For example, when your inner critic is front and center, you might feel a tightness in your chest. Regularly engaging in body scans can help you get familiar with the sensations associated with each part.

4. Parts appreciation exercise

A major component of IFS is welcoming all of your parts, even the ones that you'd rather push away. In this exercise, bring to mind a part that you have a particularly difficult time accepting. With the target part in mind, consider how you can offer some gratitude for the role it has served for you. Perhaps it has offered protection at times when it didn't feel safe to be yourself, for example.

IFS exercises to do with someone else

Try these activities if you're interested in exploring parts work with another person.

5. Creative expression

Artwork can be another helpful way to access and understand your inner parts. With a trusted loved one, use different types of creative mediums to create representations of some of your parts. Think clay, paint, pastels, markers, crayons, and more.

6. IFS role play

Sometimes, verbal processing can also unlock greater insight into various aspects of your internal system. Work with someone you trust to explore a particular part. One person can play the role of the part and the other person can play the role of the core self to practice bringing understanding and compassion to the chosen part.

7. Explore the 8 C's together

The 8 C's in IFS are curiosity, calm, confidence, compassion, creativity, clarity, courage, and connectedness. Use this worksheet to explore each of these components and share your results with a friend.

8. IFS mapping

Mapping is another visual way of understanding your inner system. In this process, you'll create a map of each of your parts and how they interact with each other. You can create this using pen and paper, color-coded sticky notes, or a digital flow chart.

My thoughts on IFS therapy exercises

Internal family systems has a wide range of applications and can be used in healing trauma, eating disorders, anxiety, depression, substance abuse, and more. This revolutionary approach can help you find greater self-acceptance and inner harmony that you may never have imagined possible.

While these free resources can be a helpful way to start familiarizing yourself with the process, I highly recommend working with a qualified IFS practitioner if you want to experience deep healing.

I have completed Level 1 and Level 2 IFS training, and I've used this approach to help my clients understand their inner conflict and find true peace.

Though I'm also a licensed therapist, I recognize the constraints that traditional mental health care has. That's why I opened my coaching practice, Maximé Clarity. Through coaching, I can offer support to individuals and couples located in New York and across the world.

Unlike therapy, which can emphasize mental health diagnosis, I recognize your innate wholeness and ability to heal.

If you're ready to better understand your internal parts and feel more at ease in your daily life, I'm here to help you. Connect with me today to get started.