Using Internal Family Systems Therapy Worksheets In Your Recovery
The Internal Family Systems model suggests that the human mind is made up of different parts or distinct aspects of one’s self. Like the traditional idea of family, each member of the metaphorical IFS family has its own ideas, intentions, and beliefs. While that concept can admittedly be a bit hard to understand, a licensed counselor and IFS therapy worksheets can make the experience both healing and rewarding.
Icarus Behavioral Health, located in Albuquerque, NM, is a JCAHO-certified mental health treatment center. We have a proven track record of providing beneficial, lasting recovery from a wide range of behavioral health concerns. Our facility provides individuals with a compassionate, spiritually-neutral setting to heal the inner conflict that can contribute to poor mental well-being.
IFS is a powerful tool to help individuals explore the inner self with a counselor – a professional guide through the process. We encourage you to keep reading if you are interested to learn how Internal Family Systems (IFS) can help you or a loved one make a breakthrough in mental healing.
About the Internal Family Systems Model
Dr. Richard Schwartz innovated Internal Family Systems therapy in the 1990s. He noticed how his clients frequently discussed “parts” of the core self. He noticed that these parts interacted, much like family members. Dr. Schwartz also realized that when the internal parts felt safe, they exhibited positive qualities like self-confidence and self-compassion.
Identifying the “Parts” of the Core Self in IFS
The core self is the center of one’s being. IFS allows people to connect with their Self, allowing them to approach the parts in a compassionate and understanding way. The goal of IFS is to help the parts work together in harmony, allowing the person to have clarity and better mental health.
Here are the parts that make up the self:
Managers Offer a Sense of Self-protection
Managers are protective parts that try to protect good functioning in daily life. They try to minimize emotional pain by preventing other parts, especially “exile” parts, from surfacing. Behaviors that suggest managers are at play include:
- Being self-critical
- Perfectionism
- Seeking to control everything
- Constantly trying to avoid discomfort or stress
While these are trying to support healthier emotions, managers can go too far and suppress other family members.
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Exiles Focus on Hiding Discomfort and Trauma
Exiles block personal growth and self-acceptance by carrying painful emotional wounds. They may carry recent hurts but have often carried harmful feelings and beliefs since early childhood. Some behaviors that reveal the exile:
- Intense emotions and outbursts
- Self-criticism
- Avoiding reality
- Feelings of shame or regret
- Disconnection from self
When the pain overwhelms clients, the brain pushes these exiles below the surface. Internal Family Systems therapy can help the person confront and finally cope with them.
Firefighters Aid in Distracting from Pain
Firefighters are parts that react when the exiles sound an alarm. Their main job is to distract the mind from the exiles when they are triggered by something in the environment. Some behaviors that show firefighters at work are:
- Substance abuse
- Self-harm
- Overeating
- Excessive exercise
These numbing behaviors appear on the surface but suggest a deeper problem.
What Disorders Can Internal Family Systems (IFS) Help Heal?
IFS therapy sessions can help the parts communicate, opening up a new channel for healing several mental and behavioral health disorders:
- Depression
- Anxiety
- Post-traumatic stress disorder (PTSD and Complex PTSD)
- Eating disorders
- Alcohol and substance use disorders
- Grief and extended grieving
- Phobias and other conditions as well
Gaining perspective on how the different parts interact to process feelings can be a turning point as Icarus New Mexico clients navigate the mental health journey.
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Access to Resources: IFS Therapy Worksheets
Admitting you need professional therapy takes courage and can open you up to discomfort. IFS therapy is best when guided by a specially-trained counselor. But we recognize that some new clients are eager to start the process fo self-discovery.
Our Internal Family Systems therapy worksheets are a good starting point. You can begin your worksheets alone, but sharing them with your counselor when you start formal treatment can help inform therapies.
Note that IFS therapy worksheets do not provide you with a diagnosis or serve as a clinical treatment program. They are designed to help you reflect and gain more access to the essence of your innermost thoughts but can’t help you resolve them. However, you can connect with the Icarus New Mexico team for an assessment at any time, and all calls and correspondence are strictly confidential.
Exploring the qualities presented in these and our other trauma processing worksheets can feel strange at first. Remember that there is not a single right or wrong answer. As you practice, you will become more confident.
Identifying Parts IFS Therapy Worksheet
The first IFS therapy worksheet helps you with identifying your parts. We have included an example row to help you complete this chart; however, you’ll use your own lived experiences for this exercise. Consider your manager, exile, and firefighter, and fill in the columns that describe them in your present life.
Parts Dialogue IFS Therapy Worksheet (Takes a Little Creativity!)
The next IFS therapy worksheet challenges you to explore your internal parts and get to know them better. We encourage you to open your mind and let your feelings and creativity flow as you complete this exercise. You’ll soon learn not only how the parts can be harmful when in discord, but you’ll also see how they can be an inspiration to one another when you rebalance them.
Self-leadership IFS Therapy Worksheet
Internal Family Systems (IFS) therapy worksheets guide you on a path of self-discovery. You’ll learn that you have qualities that you never knew you had. Our leadership worksheet can provide you with inspiration, help you to become the leader of your parts, and create one integrated unit.
You will explore your innate leadership qualities: curiosity, self-confidence, kindness – whatever your best traits are, this is a space to celebrate them. Reflect for a moment, then respond to the prompts openly and honestly.
Exploring Trauma IFS Therapy Worksheet
Have you ever had any curiosity about how traumatic experiences have impacted your life but had fear about looking at it too closely? This IFS therapy worksheet can aid you as you start engaging with your trauma. You’ll do some role-playing, speaking as your Exile and sharing its needs.
When you fully understand the traumatic impact, you’ll become better equipped to confront it. Each prompt will help you focus on the traumatic experience.
Self-Compassion IFS Therapy Worksheet
Many clients in therapy use positive affirmations to boost self-love, increase self-energy, and appreciate their unique qualities. To start a positive affirmation practice, write down the statements on the IFS therapy worksheet to help you fully understand the essence of each. Then, say them to yourself each day – preferably as you look at yourself in a mirror.
This practice may seem a little awkward at first. However, many clients who embrace them as part of the journey soon see these affirmations as a breath of fresh inspiration each day.
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Contact Icarus for IFS Therapy and Resources Today
IFS Therapy can give individuals an innovative tool that helps gain perspective into the inner self, providing inspiration while supporting the healing process.
Any future clients concerned about the cost of IFS therapy should note that mental health services deemed necessary treatment for a diagnosed condition are covered by group and private health insurance. Icarus New Mexico accepts most group and private insurance and some forms of Turquoise Care as well. Call our insurance specialist if you’re curious about learning what’s covered. We can guide the process of learning your coverage details.
Our compassionate team is here to help you enjoy better mental health in a beautiful, calming environment. Our treatment center is well-appointed, comfortable, and home-like (not clinical).
Call the admissions team today to start improving mental health and stability with proven support in your corner.
