9 IFS Exercises for Anxiety: A Compassionate Path to Inner Calm

Anxiety is one of the most common emotional experiences, and yet when it shows up, it often feels intensely personal and deeply overwhelming. You might feel a racing mind, tight chest, spiralling thoughts, uncertainty about the future, or a general sense of dread that’s hard to pinpoint. Most people respond by pushing these uncomfortable feelings away, forcing themselves to “stay strong,” or trying to outthink or outrun anxiety.

But resistance usually makes anxiety louder.

That’s where Internal Family Systems (IFS) offers a refreshingly different approach. Instead of fighting anxiety, you build a relationship with it. You learn that anxiety is not a personal flaw or a problem to eliminate. It is a part of you that is genuinely trying to help.

This compassionate framework is at the heart of ifs exercises for anxiety. These practices help you slow down, tune into your internal world, meet your emotions with gentleness, and calm your system in lasting, meaningful ways.

Before exploring these exercises, let’s begin with the foundations.

What Is IFS?

Internal Family Systems, created by Dr. Richard Schwartz, is a therapeutic model that understands the mind as a system of different “parts.” Each part has its own emotions, needs, and beliefs. You might notice:

A part that worries
A part that wants to keep you safe
A part that feels young or overwhelmed
A part that demands perfection
A part that avoids discomfort
A part that tries to manage every detail

IFS views these parts not as problems but as protectors doing their best.

At the core of your system is your Self; your calm, confident, compassionate inner presence. Self-energy is not something you need to earn; it’s always there. The goal of IFS is not to eliminate parts but to help them trust your Self enough that they can relax, soften, and transform.

This makes ifs exercises for anxiety incredibly powerful, because these practices help you shift from reacting to anxiety to relating to it.

Understanding Anxiety Through the IFS Lens

Anxiety is not an enemy. In IFS, anxiety is a protective part. It is trying to warn you, prepare you, remind you, or shield you from potential harm. Often this part carries burdens from the past (such as, old fears, unresolved stress, or outdated beliefs like):

“I must stay alert to stay safe.”
“If I relax, something bad will happen.”
“I’m not allowed to make mistakes.”
“It’s dangerous to be unprepared.”

These burdens are not your essence. They are learned responses that were once helpful but are now exhausting. When you begin using ifs exercises for anxiety, you start to understand this anxious part more deeply, easing its fears and helping it soften.

Now, let’s explore the practices that help bring calm, connection, and clarity into your system.

1. Practice Noticing the Emotions: “I Am Feeling Anxious Right Now”

The first of the ifs exercises for anxiety is simple but profound: notice the emotion as it arises. Instead of getting swept away, pause and acknowledge what is happening.

Try saying:

“I am feeling anxious right now.”
“I notice some anxiety here.”
“This is anxiety moving through me.”

This moment of awareness interrupts the automatic stress response. The brain interprets awareness as safety. By noticing anxiety instead of reacting to it, you begin to build internal space.

2. Mindfully Separate From the Part: “A Part of Me Is Anxious”

IFS teaches that language matters. When you say “I am anxious,” you merge with the emotion. But anxiety is not the whole you. It is only one part.

Try shifting to:

“A part of me is anxious.”
“I notice a worried part here.”
“There is a protective part showing up.”

This is one of the essential ifs exercises for anxiety because it allows your Self to step forward. When you step back from the anxious part, you gain perspective, grounding, and emotional space.

Once separated, you can add gentle appreciation:

“I see you.”
“I know you’re trying to help.”
“I appreciate your effort.”

This helps the part relax instead of escalate.

3. Extend Appreciation to Your Parts

One of the most transformative ifs exercises for anxiety is learning to thank the part rather than resisting it.

Try saying:

“Thank you for being here.”
“Thank you for loving me enough to worry.”
“Thank you for protecting me.”
“Thank you for reminding me of what feels important.”

Anxiety softens when it feels acknowledged. Appreciation helps dismantle inner conflict and builds trust within your system.

4. Name the Emotion and the Sensations

Naming your feelings calms the amygdala. Many people are surprised by how effective this is. Simply saying:

“My chest feels tight.”
“My stomach is fluttery.”
“My shoulders are tense.”
“This feels like fear.”

creates a soothing internal effect. It also prevents the mind from spiraling.

This is one of the simplest and most grounding ifs exercises for anxiety because it anchors you in the present moment.

5. Practice Listening: “What Do You Want Me to Know?”

An anxious part always carries a message. Instead of pushing it away, get curious. Ask:

“What are you afraid of right now?”
“What do you want me to understand?”
“What feels hard for you?”
“What do you need?”
“What would help you feel safer?”

Even if you don’t hear clear answers, you’re signaling that you are willing to listen — and this alone builds trust.

Listening is one of the foundational ifs exercises for anxiety because it opens communication instead of suppression.

6. Practice Compassion and Validation

Compassion is your safety anchor. When you validate the anxious part, the internal system softens.

Try saying:

“It makes sense you feel anxious.”
“I understand why this matters to you.”
“You’ve been carrying a lot.”
“Of course you’re overwhelmed. This is a lot.”

Validation does not reinforce anxiety; it soothes it. It tells the anxious part: You’re not alone anymore.

7. Start a Parts Journal

A parts journal is one of the most effective long-term ifs exercises for anxiety. After moments of stress, write about:

Which part showed up
What triggered it
What it felt like
What it feared
How you responded
What helped it soften
What it might need next time

This helps you understand your internal patterns and strengthens your relationship with your parts. Over time, the anxious part becomes easier to recognize, soothe, and support.

8. Body Scan Meditation

A body scan reconnects you with your body, grounding you in the present moment. It directs attention away from anxious thoughts and back into physical awareness.

Move your attention slowly from head to toe, noticing sensations with curiosity. This practice works beautifully alongside ifs exercises for anxiety because it brings you into a state of calm presence that allows Self-energy to emerge.

9. Invite Self-Energy

Self-energy is the heart of IFS. It is the calm, compassionate, spacious awareness within you.

To invite Self-energy, ask:

“Can I bring curiosity right now?”
“Is there a little compassion available?”
“Can I soften toward this part just 5 percent?”

Even a small shift opens the door to Self.

One of the most powerful ifs exercises for anxiety is this simple invitation. Anxiety begins to calm the moment Self steps forward, because the part no longer feels alone or responsible for managing everything.

When Self is present, healing begins.

How IFS Therapy Helps Anxiety Heal

IFS therapy is especially effective for anxiety because it changes the internal relationship between you and your emotions. Instead of fighting your anxious parts, you learn to befriend them. Instead of suppressing or judging them, you listen. Instead of abandoning them, you show up with compassion.

Below are some of the key ways IFS helps anxiety soften and eventually unburden.

Befriending the Parts Instead of Fighting Them

When you fight anxiety, anxiety fights back. When you tell it to stop, it gets louder. When you ignore it, it panics.

But when you say:

“Thank you for trying to protect me,”
“I’m here with you,”
“I’m listening,”

the anxious part feels safer and begins to calm.

This mindset shift is central to ifs exercises for anxiety because befriending your parts dissolves internal resistance and tension.

Reducing Fear and Stress Within the System

Many people don’t realize that anxiety often sets off a chain reaction in the inner system. A worried part may activate a perfectionist part, which then triggers a fearful part, which awakens a self-critical part. The system becomes overloaded.

IFS helps you understand these dynamics and bring compassion to each part. When the anxious part feels supported, other protector parts also soften.

This is why ifs exercises for anxiety create such deep and lasting relief.

Healing and Unburdening the Roots of Anxiety

At the core of IFS is unburdening, which is about helping parts release the old emotions, fears, beliefs, or memories they’ve been carrying. Many anxious parts hold burdens from childhood or past stressful experiences.

Through gentle attention and connection, these parts can finally release the weight they’ve held for years.

Unburdening has many benefits:

improves emotional regulation
reduces chronic stress
increases feelings of safety
creates deeper internal calm
releases stored tension in the body

This is one of the reasons ifs exercises for anxiety create profound transformation: you’re not just managing symptoms, you’re healing root causes.

Creating Lasting Calm and Strengthening Your Adult Self

As you practice ifs exercises for anxiety, your Self-energy grows stronger. You become more grounded, compassionate, steady, and resilient. Your parts begin to trust your leadership. They no longer feel they must protect you so intensely.

Over time, anxiety no longer dominates. It becomes a small voice, not a loud alarm.

Your internal world becomes a kinder, calmer place.

If You Resonate With This Work and Want Support

If these practices speak to you, or if you feel called to explore your inner world with guidance, support, and compassion, you may benefit from working with IFS therapy. Whether your goal is reducing anxiety, strengthening your adult Self, unburdening old emotional patterns, or developing a loving relationship with your inner parts, support is available.

If you would like help applying these ifs exercises for anxiety to your life or would like a safe space to explore your internal system, you are welcome to get in touch on my home page. Together we can help your system feel more grounded, connected and at ease.

IFS Therapy Near Me: Internal Family Systems Therapy Guide

Many people begin their healing journey by typing a simple phrase into a search bar: ifs therapy near me. This search often comes from a place of curiosity, overwhelm, or the desire to find a more compassionate and effective path toward emotional wellbeing. 

Internal Family Systems (IFS) therapy has grown in popularity because it offers a gentle, intuitive, and deeply healing approach for people who want to better understand themselves and transform old emotional patterns.

If you’ve found yourself wondering whether IFS could support you, this guide will help you understand what the model is, why so many people seek it out, and how to choose the right therapist.

What Is Internal Family Systems (IFS) Therapy?

Internal Family Systems is a therapeutic approach developed by Dr. Richard Schwartz. It’s based on the idea that every person has an inner world composed of different “parts.” These parts hold emotions, beliefs, or protective roles that formed in response to life experiences. Some examples include:

• The inner critic
• The anxious part
• The caretaker
• The protector
• The overwhelmed part
• The perfectionist

IFS views all parts as good at their core, even the ones that appear to cause difficulty. Rather than trying to eliminate or suppress them, IFS helps you understand their positive intentions and guide them into healthier roles.

One of the reasons people search for ifs therapy near me is that they sense their struggles come from complex inner dynamics, not a single issue. IFS provides a map for navigating these dynamics with clarity and compassion.

Why People Are Searching for “IFS Therapy Near Me”

As IFS becomes better known, the number of people looking up ifs therapy near me continues to grow. A few key reasons include:

A Non-Pathologising Approach

IFS does not label you as broken or flawed. Instead, it honors the protective strategies you developed, even if they no longer serve you. Many people find this approach refreshing and validating.

Trauma-Informed and Gentle

IFS works at the pace of your nervous system. It doesn’t pressure you to relive traumatic memories. Instead, it helps you create internal safety so deeper healing can unfold naturally.

Deep, Lasting Change

Instead of focusing only on coping skills, IFS helps you unburden the painful emotions or beliefs that keep you stuck. This often leads to more enduring transformation.

An Empowering Framework

IFS teaches you to lead your inner world from a calm and compassionate place called Self. This becomes a lifelong resource for emotional wellbeing.

People who search for ifs therapy near me are usually looking for exactly this type of depth, gentleness, and self-understanding.

What to Expect in an IFS Therapy Session

If you decide to work with a therapist after searching for ifs therapy near me, you’ll likely notice right away that the sessions feel different from traditional talk therapy.

Slowing Down

The session usually begins by noticing what is happening inside—an emotion, a sensation, or a thought. Instead of analysing it from a distance, you’re invited to gently connect with it.

Meeting Your Parts

Once you’ve identified a feeling or reaction, the therapist helps you approach it with openness and curiosity. For example, you might ask:
What is this part afraid of?
What does it want me to know?
When did it first start helping me?

Discovering Self

As you relate to your parts from a grounded place, your inherent Self begins to emerge. Self is the calm, compassionate, wise center of your being. It easily brings understanding and healing to your internal system.

Unburdening and Transformation

Over time, the parts of you that have been carrying stress, fear, shame, or responsibility can release those burdens. This is often when clients feel a sense of lightness, clarity, and inner harmony.

People who find an IFS therapist through searching ifs therapy near me often describe sessions as deep, gentle, intuitive, and surprisingly empowering.

How to Choose the Right IFS Therapist

If you’re looking for ifs therapy near me, choosing the right therapist can make a big difference. Here are a few things to consider:

Their Specialisation

Some IFS therapists focus on anxiety, trauma, relationship issues, identity exploration, childhood wounds, burnout, or emotional regulation. Choosing someone aligned with your goals can help you feel supported from the start.

Personal Fit

The relationship is just as important as the method. Read their website, look for their tone, and notice whether their presence feels safe and welcoming. This intuitive sense matters.

In-Person or Online Sessions

Many people who initially search ifs therapy near me end up choosing online therapy because IFS works extremely well virtually. Sessions are focused on your internal experience, not the physical space, so online work can be just as effective as in-person therapy.

Is IFS Therapy a Good Fit for You?

IFS may be helpful if you:

• Experience anxiety, emotional overwhelm, or inner conflict
• Have depression
• Carry self-criticism or perfectionism
• Have unresolved trauma or childhood wounds
• Want a deeper and more compassionate approach to healing
• Feel like parts of you are working against each other

Many individuals searching for ifs therapy near me are ready to understand themselves in a more holistic and loving way. If that resonates with you, IFS might be a supportive and transformative path.

Your Search Is the First Step

Typing ifs therapy near me into a search bar is often the first step toward meaningful change. It suggests a part of you is ready for support, clarity, and healing. Whether you choose online or in-person therapy, IFS offers a powerful framework for reconnecting with the calm, confident Self within you.

I Provide IFS Therapy for Depression, Anxiety, and Childhood Emotional Neglect

In my practice, I provide IFS therapy for individuals dealing with depression, anxiety, childhood emotional neglect, and the lingering effects of difficult or overwhelming life experiences. Many people come to therapy feeling disconnected from themselves, stuck in survival patterns, or unsure why certain emotions feel so intense. Through IFS, we gently explore and support the parts of you that have been carrying these heavy emotional burdens.

I have witnessed people gradually reconnect with a more vital and grounded sense of self. As their protective parts begin to feel understood and supported, they often experience more calm and less emotional reactivity. Daily stressors feel more manageable, and triggers lose their intensity. Over time, clients frequently describe feeling more emotionally balanced, more resilient, and more at home within themselves.

IFS therapy creates space for each part of you to be seen, heard, and valued. When these inner relationships shift, your external world often begins to feel more spacious, steady, and aligned. This transformation is one of the reasons I am passionate about offering IFS therapy to those seeking meaningful and lasting emotional healing.

If this resonates, go to my home page to get in touch.

IFS Exile Parts: Understanding and Healing Your Vulnerable Inner Selves

Internal Family Systems (IFS) therapy is a transformative approach to understanding the mind. One of its most central concepts is the idea of exiled parts. Many people new to IFS ask, what are IFS exile parts and why are they important? Exiles are parts of ourselves that carry intense emotions, often rooted in trauma, neglect, or early life experiences. They hold the vulnerabilities, pain, and unmet needs that we have tried to push away or hide.

What are IFS Exile Parts?

Exiles are typically young, wounded parts that have been shut down or isolated by protective parts in the system. These protective parts, including managers and firefighters, work tirelessly to keep the exiles’ emotions from overwhelming our consciousness. Understanding IFS exile parts is crucial because it is through connecting with and healing these parts that we experience profound personal growth and self-compassion.

IFS exile parts carry the raw, unprocessed feelings of experiences that were too painful for us to fully face at the time. These emotions often include shame, fear, grief, loneliness, and a sense of unworthiness. Because the pain is so intense, other parts of the system step in to manage, suppress, or distract from these feelings. While these protective strategies are well-intentioned, they often result in internal conflict, repetitive patterns, or difficulty fully engaging with life.

It’s important to remember that everyone’s internal system is unique, and accessing IFS exile parts can take time. Some people may feel a connection to their exiles quickly, while for others, it may take multiple sessions or ongoing reflective practice. There is no standard timeline, and patience is essential. Approaching this work with curiosity and care allows the system to feel safe and supports sustainable healing.

Learning to recognize IFS exile parts is the first step toward healing. Exiles often appear as intense emotional reactions, triggers, or recurring patterns of vulnerability. You might notice that certain situations bring up deep sadness, fear of rejection, or feelings of inadequacy. These responses are often signals that an exile part has been activated and is attempting to communicate its needs.

Connecting with IFS exile parts requires approaching them from a place of Self, which is the calm, compassionate, and curious core of your being. Before attempting to engage with exiles, it is crucial to ensure that access to Self has been established. If you are not in Self, the process can feel overwhelming and may provoke resistance from protective parts. Self provides the clarity, calm, and compassion needed to interact safely with these vulnerable parts.

Seeking permission

Equally important is seeking permission from protective parts before accessing IFS exile parts. Protector parts, including managers and firefighters, have been guarding exiles for a long time. Approaching them respectfully and asking for their cooperation reduces internal conflict and creates a sense of safety for the entire system. This might involve internally saying something like, “I see you are working to protect this part. May I speak with the part underneath?” Asking for permission helps parts feel heard and valued, allowing the exiles to be accessed more safely and effectively.

Working with IFS exile parts often involves listening and validating their experiences. This may include asking open-ended questions such as: “What are you feeling right now?” or “How long have you been carrying this pain?” By offering compassion and attention, you create a safe environment where exiles can begin to release the emotions they have been holding. Over time, this allows them to shed extreme beliefs, such as “I am unworthy” or “I am not safe,” which have shaped protective strategies and behaviors.

Healing IFS Exile Parts

Healing IFS exile parts often involves the release of both emotional and bodily energy. Exiles can hold trauma and pain not only in the mind but also in the body, manifesting as tension, tightness, or somatic discomfort. By accessing these parts from a grounded state of Self, you can help them release stored emotions safely, leading to both emotional relief and physical relaxation. This process helps restore balance to the internal system and allows exiles to integrate more fully into your sense of self.

Unburdening IFS exile parts is a transformative experience. Once these parts feel safe and supported, they may begin to release the extreme beliefs and emotional charges they have been carrying. For example, an exile that has long carried fear of abandonment may experience a sense of relief and openness once the protective parts allow them to be heard. Over time, these healed exiles can shift from being sources of pain to allies, offering wisdom, sensitivity, and creativity that enrich your inner world.

It is also important to note that working with IFS exile parts is not a linear process. Healing can be gradual and may require multiple sessions or reflective practices. Some exiles may respond quickly, while others may need repeated reassurance and consistent presence from Self to feel safe. Patience, curiosity, and gentle attention are key to ensuring that the internal system is respected and that exiles are supported effectively.

Another aspect of understanding IFS exile parts is recognizing the patterns that trigger them. Situations that evoke feelings of rejection, shame, or helplessness may activate exiled parts, even in adulthood. By noticing these triggers and responding from Self, you can prevent reactive patterns from taking over and instead approach the situation with curiosity and care. This awareness strengthens internal harmony and helps build resilience in daily life.

Working with IFS exile parts also fosters self-compassion. By recognizing the pain that these parts carry and understanding that their emotions and behaviors developed as protective responses to early experiences, you begin to cultivate empathy for yourself. This internal compassion extends outward, improving relationships, emotional regulation, and overall well-being.

Therapy or guided support can be especially beneficial when working with IFS exile parts. A trained practitioner can help facilitate communication between Self and exiles, navigate the protective parts, and provide strategies to manage overwhelming emotions safely. With consistent practice, clients often experience reduced internal conflict, more adaptive coping strategies, and a greater sense of integration and inner peace.

In summary, IFS exile parts are the vulnerable, wounded aspects of ourselves that carry intense emotional pain from past experiences. They are often hidden behind protective strategies but hold the key to profound healing and personal growth. By approaching these parts with curiosity, compassion, and patience, and by working in collaboration with protector parts after establishing access to Self, you can create a safe environment where exiles can release their burdens, integrate into the system, and ultimately become allies rather than sources of conflict.

Understanding and working with IFS exile parts allows you to transform your internal landscape. Emotional pain, fear, and shame can be acknowledged, released, and integrated. Your inner parts can develop trust, cooperation, and harmony. Over time, this work fosters self-compassion, emotional resilience, and a deeper connection with your true Self.

IFS therapy for healing parts

If this resonates, consider therapy to explore IFS exile parts and develop a deeper relationship with your inner system. Go to my home page to view my current availability for booking a session. I offer virtual therapy for those in the UK, US, and Europe.

What is Self in IFS Therapy: The Core of Inner Healing

What is Self in IFS Therapy: The Core of Inner Healing

Internal Family Systems (IFS) therapy is a unique and transformative approach to understanding the mind. At the heart of this model is the concept of Self. Many people new to IFS ask the question, what is self in IFS therapy? Understanding Self is essential because it acts as the calm, compassionate, and centered guide that can interact with your inner parts and foster emotional healing.

In IFS, your mind is seen as a system of parts, each with its own thoughts, feelings, and roles. These parts can be exiles, holding painful emotions or memories, or protectors, such as managers and firefighters, which work tirelessly to keep you safe. Self is not a part but the core of your being, capable of observing, understanding, and harmonizing your internal system.

The Qualities of Self

When asking what is self in IFS therapy, it’s helpful to consider its unique qualities. Self is characterized by eight qualities often referred to as the “8 Cs”: calmness, curiosity, clarity, compassion, confidence, courage, creativity, and connectedness.

Self possesses a natural capacity to be present, nonjudgmental, and accepting of all parts. Unlike protector parts, which may act out of fear or urgency, Self can interact with parts from a place of understanding and patience. It is the internal space where healing, insight, and integration occur.

Self vs. Parts

Understanding what is self in IFS therapy also requires distinguishing Self from your parts. Parts are aspects of your personality that developed over time, often in response to difficult experiences or trauma. Exiles carry vulnerable emotions like shame, fear, or grief. Protectors, including managers and firefighters, work to keep exiles safe, sometimes using strategies that can feel controlling, critical, or reactive.

Self is the observer, not a reactive part. It can witness the thoughts, feelings, and behaviors of parts without being overwhelmed. This separation is crucial because when you are in Self, you can approach your inner world with clarity and compassion, which allows for dialogue, healing, and integration.

The Role of Self in Healing

A central question in IFS therapy is what is self in IFS therapy in terms of its role in emotional healing. Self serves as the internal leader and mediator. When parts feel seen, understood, and safe, they are more likely to release extreme beliefs or emotional burdens.

For example, a manager part may constantly criticize you to prevent failure. From Self, you can recognize its protective intent: “I see you are trying to keep me safe. I appreciate your care, and I want to understand you.” This interaction reassures the part, reduces internal tension, and opens space for collaboration rather than conflict.

Self’s role is especially important when working with exiled parts. Exiles often hold intense emotions related to past trauma or abandonment. Protector parts may resist access to these exiles to prevent overwhelm. Approaching them from Self allows for trust to develop, permission to be granted, and eventual unburdening of painful emotions.

Accessing Self

Many people struggle with the question, what is self in IFS therapy, because they are not familiar with what it feels like to be in Self. Some signs that you are in Self include:

• A sense of calm presence even in the face of strong emotions
• Curiosity and openness toward your thoughts and feelings
• Compassion and patience for your parts and for yourself
• Clear decision-making and balanced perspective

Techniques to access Self often involve mindfulness, grounding exercises, and intentional reflection. Simply pausing, noticing your body, and gently observing your thoughts without judgment can help you step into Self.

Talking to Parts From Self

One of the most practical applications of understanding what is self in IFS therapy is using it to communicate with your parts. Protector and exiled parts respond best when approached from a place of calm curiosity rather than urgency or judgment.

For instance, if a firefighter part urges avoidance or distraction, you can engage it from Self: “I understand you are trying to protect me. Can we explore what is happening underneath?” Approaching from Self allows the part to feel respected, reduces resistance, and creates space for deeper dialogue and eventual healing.

Integration and Harmony

Self plays a central role in integrating your internal system. When you interact with parts from Self, they gradually shift from extreme roles to more balanced and supportive roles. Exiles can release their burdens, managers can soften, and firefighters can adopt healthier coping strategies.

Understanding what is self in IFS therapy helps you recognize that healing is not about eliminating parts or controlling them. It’s about fostering collaboration within your internal system. Self provides the leadership, compassion, and clarity that allow the entire system to function harmoniously.

Challenges in Accessing Self

Many individuals find it challenging to access Self because parts have been carrying heavy burdens for a long time. Trauma, chronic stress, or early life experiences can make parts reactive and resistant to Self’s presence. Protector parts may fear that releasing exiles will be overwhelming, while exiles themselves may feel unsafe to express their emotions.

Recognizing these challenges is part of understanding what is self in IFS therapy. Approaching your system gently, with patience and respect, allows for gradual access to Self. Over time, repeated practice strengthens Self-energy and makes internal leadership and dialogue more accessible.

Self and the Nervous System

Self is not only a mental or emotional state; it is closely connected to the nervous system. Being in Self often corresponds with physiological calm, groundedness, and an ability to tolerate emotional intensity. This stability allows for safe interactions with parts, unburdening of exiles, and integration of previously suppressed emotions.

When protector parts sense that Self is present and stable, they are more likely to relax. Exiled parts then feel safe enough to release emotional and bodily burdens. Understanding what is self in IFS therapy includes recognizing that Self provides both emotional and physiological containment for the system.

Why Self Matters

Understanding what is self in IFS therapy is crucial because Self is the foundation for lasting change. Without access to Self, parts may continue to operate from extreme beliefs or reactive strategies. Healing is limited if the system lacks a compassionate, steady, and wise internal presence to guide and harmonize it.

Self enables you to:

• Engage with parts without conflict
• Foster trust and collaboration between parts
• Facilitate emotional release and unburdening
• Promote long-term resilience, calm, and self-compassion

By cultivating Self, you create the internal conditions necessary for your parts to shift from survival-driven roles to supportive, cooperative roles, leading to profound transformation.

Final Thoughts

So, what is self in IFS therapy? Self is the calm, compassionate, and curious core of your being. It is the leader, mediator, and container that allows you to interact with your parts safely and effectively. Self is distinct from your parts but intimately connected to their wellbeing.

By stepping into Self, you can communicate with protector and exiled parts, foster trust, and facilitate the release of burdens that have weighed on your internal system for years. Healing in IFS is not about eliminating parts but nurturing relationships with them under the guidance of Self.

If this resonates, consider therapy to explore what is self in IFS therapy and develop a deeper connection with your internal system. Go to my home page to view my current availability for booking a session. I offer virtual therapy for those in the UK, US, and Europe.

How to Talk to Parts in IFS Therapy: A Gentle Guide to Getting to Know Yourself

Internal Family Systems (IFS) therapy provides a transformative framework for understanding and healing your inner world. Central to IFS is the idea that your mind is composed of multiple “parts,” each with its own thoughts, feelings, and intentions. 

Learning how to talk to parts is a core skill in IFS, helping you develop self-awareness, resolve internal conflict, and cultivate compassion for yourself and your internal system.

Whether you are exploring your own inner world or guiding someone else, understanding how to talk to parts is essential. Done correctly, it allows you to access Self-energy—the calm, compassionate, and centered aspect of your consciousness—and foster trust, harmony, and healing within your system.

Why Learning How to Talk to Parts Matters

Your internal system includes exiled parts, which carry painful memories and emotions, and protector parts, which attempt to keep you safe. Protector parts can be managers, who control and plan to prevent vulnerability, or firefighters, who respond quickly to emotional overwhelm.

Knowing how to talk to parts allows you to:

Understand the intentions behind their behaviors

Build trust with protector parts so they feel safe

Access the emotions and needs of exiled parts

Promote internal harmony and self-compassion

Without dialogue, parts may remain misunderstood, resulting in internal conflict, emotional intensity, or maladaptive coping strategies. Learning how to talk to parts transforms them into allies rather than obstacles.

Start From Self

A crucial foundation for learning how to talk to parts is being in Self. Self is the calm, compassionate, curious, and centered core of your being. Approaching your parts from anxiety, shame, or defensiveness can trigger resistance, shutdown, or reactivity.

Being in Self means grounding yourself and cultivating patience and curiosity before initiating dialogue. You might:

• Take a few slow, deep breaths
• Notice and release tension in your body
• Set an intention such as: “I am here to understand and listen to my parts”

When you are in Self, your parts are more likely to respond positively, sharing their feelings, fears, and motivations without conflict.

Start With Protector Parts

Protector parts are the guardians of your internal system. Managers and firefighters have been keeping exiles safe, often using strategies that may feel controlling, critical, or impulsive.

When learning how to talk to parts, always start with protectors. For example:

• If a manager criticizes or urges control, you might say internally: “I see you are working to protect me. Can we talk?”
• If a firefighter urges distraction, try: “I understand you want to protect me from feeling pain. May I speak with the part underneath?”

Asking for permission shows respect and builds trust. Protector parts are more likely to cooperate when they feel heard and valued.

Use Curiosity and Compassion

Curiosity is the most powerful tool when learning how to talk to parts. Instead of judging or trying to fix a part, ask open-ended questions:

• “What are you feeling right now?”
• “What do you need from me?”
• “How long have you been carrying this?”
• “What are you trying to protect me from?”

Compassion is equally important. Many parts carry heavy burdens such as shame, fear, or grief. Showing kindness allows parts to relax, share their story, and eventually integrate their experiences into the internal system.

Pay Attention to the Body

Parts often express themselves through bodily sensations as well as thoughts or emotions. When you talk to parts, notice where sensations appear. 

A tight chest, tension in the shoulders, or a fluttering stomach may indicate that a part is active or carrying a burden.

Acknowledging bodily sensations while talking to parts can help them feel seen: “I notice this tightness in my chest. Is this related to you?” This approach allows emotional and bodily energies to be safely expressed, promoting healing and integration.

Dialogue Techniques

There are several practical ways to practice how to talk to parts in IFS therapy:

1. Internal Conversation – Silently or out loud, speak directly to a part: “I see you, and I want to understand your role.”
2. Journaling – Write a letter to a part or have the part write back, describing its feelings, fears, or intentions.
3. Visualizing – Imagine the part as an image, object, or person. Ask questions and observe its response.
4. Body Awareness – Combine conversation with noticing where the part resides in your body and any associated sensations.

Consistency and patience are key. Some parts respond immediately, while others require repeated dialogue and reassurance before they open up.

Listening Without Fixing

When learning how to talk to parts, your role is not to fix, judge, or change them. The goal is to understand and build a relationship. Listening without attempting to control provides parts with the experience of being heard, which is often deeply healing.

Over time, this listening allows parts to relax, release burdens, and shift into healthier roles. Protector parts may become supportive allies rather than obstructive forces, and exiled parts may feel safe enough to express emotions and eventually unburden themselves.

Befriending Exiled Parts

Once protector parts trust you, you can gently engage exiles. Exiles carry extreme beliefs or painful emotions, often related to trauma, neglect, or abandonment. Learning how to talk to parts helps them feel safe and supported. Ask questions such as:

“What do you need from me?”

“How long have you been carrying this?”

“Would you like to let go of some of this pain?”

Dialogue with exiles should always be gentle, done from Self, and with permission from protectors. This ensures emotional and bodily energies can be safely released without triggering defensiveness or retraumatization.

The Role of Patience and Gentleness

Learning how to talk to parts requires patience. Some parts are reluctant, fearful, or mistrustful. Others may become activated, expressing anger, sadness, or panic. Maintaining a gentle, compassionate presence creates a safe space where parts feel valued and understood.

Rushing or approaching from a blended state can disrupt dialogue and create resistance. Gentle, consistent conversation fosters cooperation, emotional release, and integration, allowing your internal system to achieve greater harmony.

Practical Tips for How to Talk to Parts

1. Always check in with Self before starting.
2. Approach protector parts first and ask permission to engage exiles.
3. Use curiosity and open-ended questions rather than judgment.
4. Pay attention to bodily sensations associated with each part.
5. Listen without trying to fix or change the part.
6. Practice patience and gentleness; some parts take time to respond.
7. Celebrate small shifts in energy, emotion, or perspective as signs of progress.

Final Thoughts

Learning how to talk to parts in IFS therapy is a skill that can transform your inner world. Approaching protector and exiled parts with curiosity, compassion, and respect allows you to cultivate trust, release burdens, and foster internal harmony. Dialogue allows your internal system to work together rather than against itself, promoting emotional flexibility, self-awareness, and self-compassion.

Remember, the goal is not to force change but to talk to parts in a way that honors their roles, validates their experiences, and allows them to relax. Over time, this gentle practice leads to profound healing, integration, and the emergence of Self-energy as the guiding presence in your internal system.

If this resonates, consider therapy to learn how to talk to parts and build a deeper connection with your inner system. Go to my home page to view my current availability for booking a session. I offer virtual therapy for those in the UK, US, and Europe.