Identifying Parts in Internal Family Systems (IFS)
Discover the inner parts shaping your thoughts and feelings.
1. Notice the Part
Pause and be mindful of a strong feeling, thought, or sensation.
➡️ Remember: parts always have a good intention.
2. Get Curious
Turn toward the part with interest—not judgment.
Ask yourself:
- What are you trying to do for me?
- Are any other parts showing up?
3. Listen & Learn
Hear what the part says, how it feels, and what it needs.
Sometimes where we find one part, we find many — and that’s okay.
Mapping Your Parts
Creating a parts map can help you get to know your resident parts:
- List parts → name them based on the feeling
- Group them → are they Managers, Firefighters, or Exiles?
- Add notes → what are they saying, how do they feel, what are they protecting?
Final Note
In IFS, all parts are welcome. Identifying your parts is the first step toward healing and balance.