Questions to ask in IFS Therapy to understand ‘parts’ of ourselves.

Therapy

May 28

Written By Eliza Seither

Internal Family Systems (IFS) therapy aims to explore and understand the different parts within an individual's internal system. Often times a therapist is needed to guide a client through building a relationship with a certain part. Here are some questions to ask yourself or your client!

1. Introduction to Parts:

- Can you describe what this part feels like or looks like?

- How aware are you of this part right now?

- Can you describe a specific situation or circumstance in which you've noticed this part taking a more prominent role?

-What role or function does this part play in your life?

2. Getting to Know the Part:

- When did you first notice the presence of this part?

- Is there a specific memory or event from your past that seems closely connected to the emergence of this part?

-Can you recall a specific situation or trigger when this part tends to emerge?

- How does this part typically react in challenging situations?

3. Understanding the parts Intentions:

- What does this part want for you?

- How does this part perceive the current goals or aspirations you have in your life, and does it see itself aligned with or in conflict with those goals?

-How does it believe it is helping or protecting you?

- What positive qualities or strengths might this part possess?

4. Exploring Positive Aspects:

- Is there a positive intention or motivation behind the actions of this part?

- Can you think of a time when this part's actions led to a positive outcome or protected you in a helpful way?

-Can you identify any positive qualities or strengths associated with this part?

5. Communicating with the Part:

- If you could have a conversation with this part, what would you ask or say?

- If this part had a name, what do you think it might be? How does that name capture the essence of the part?

-How does this part feel about being acknowledged or explored in therapy?

6. Examining Origins and History:

- Are there specific events or experiences in your past that might be linked to the emergence of this part?

- Are there any early childhood experiences or relationships that you believe may have contributed to the development of this part?

-How has this part developed or changed over time?

7. Checking for Protection:

- Does this part see itself as a protector or guardian in any way?

- If this part were to express its protective intentions in a positive and constructive way, what might that look like?

What is it trying to protect you from, and how does it perceive potential threats?

8. Identifying Exiles:

- Are there other parts of you that this part is trying to protect or shield (exiles)?

- Are there any younger, more vulnerable aspects of yourself that this part is particularly protective of or concerned about?

-How does this part relate to or interact with those more vulnerable aspects?

9. Building Relationships between Parts:

- Is there a way for other parts to understand or support this part?

- Can you envision a scenario in which this part and another part collaborate to meet a shared goal or address a common concern?

-How might different parts collaborate or work together toward common goals?

10. Exploring Changes:

- Can you envision any changes or shifts that might help this part fulfill its positive intentions in a healthier way?

- How might your life be different if this part's positive qualities were more fully integrated into your day-to-day experiences?

-What would it look like if this part were to relax or feel more secure?

11. Assessing Integration:

- How might you integrate the positive qualities or intentions of this part into your overall sense of self?

- Can you imagine a moment in the future where you are more fully aligned with the positive intentions of this part, and how might that impact your overall well-being?

-Can you imagine a scenario where this part is less extreme or more balanced?