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Internal Family Systems (IFS) Worksheets

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Are you on a journey towards inner peace and mental wellness?

Are you experiencing any of the following?

  • Do you find that past traumatic experiences continue to influence your current emotions, thoughts, and behaviors?
  • Do you notice patterns in your life where parts of yourself seem to be in conflict with each other?
  • Is it a challenge for you to manage intense emotional responses or impulses that seem to control your actions?
  • Do you have a history of unstable relationships and want to explore the internal dynamics that may contribute to these patterns?
  • Are you seeking therapy that goes beyond traditional talk therapy to include a more integrative understanding of your mind's different 'parts'?
  • Have you found that concerns such as self-criticism, shame, or guilt dominate your internal dialogue?


If so, Internal Family Systems (IFS) Worksheets can help you heal and let go of burdens from harmful past experiences.

(+45 pages of evidence based exercises and techniques)

What’s Included?

  • Internal Family Systems (IFS)
  • Connecting with the Self
  • Identifying Your Parts
  • Mapping Your System
  • Dialogue with Parts
  • Caring for Exiles
  • Understanding Managers
  • Working with Firefighters
  • Burden Release
  • Reparenting Your Parts
  • Creating Internal Safety
  • Implementing Calming Techniques
  • Letting Go of Extremes
  • Future Self Visualization

Note: As you prepare to engage with these worksheets, please ensure you are in a safe space, both physically and emotionally. If at any point the process becomes too intense or you feel overwhelmed, consider pausing and returning to it later or discussing it with an IFS-trained therapist.

What is Internal Family Systems (IFS)?

Internal Family Systems is a transformative, evidence-based psychotherapy that recognizes and addresses the multiple sub-personalities or "parts" within each individual. These parts carry valuable qualities and may also carry burdens from harmful past experiences. IFS facilitates healing by promoting a nonjudgmental and compassionate approach to acknowledging, understanding, and harmonizing these parts.

The IFS model identifies three different types of parts:

1. Exiles: These are often young, vulnerable parts that have experienced trauma or pain and are protected by other parts from becoming too overwhelming to the individual's conscious mind.

2. Managers: These parts try to maintain control of the individual's psychological environment to protect the exiled parts from exposure and the individual from experiencing their pain. They engage in protective, proactive activities to keep the person safe from harm or further hurt.

3. Firefighters: These parts react when an exiled part's emotions or memories surface to the conscious level. They aim to extinguish or distract from these feelings through impulsive behaviors like binge eating, addiction, or rage.

According to IFS, the "Self" is the core essence of an individual, characterized by qualities such as confidence, clarity, compassion, and connectedness. The Self is a source of leadership and healing within the individual's internal system.


Begin your transformative journey today and unlock the door to a more integrated, harmonious, and empowered life.

You will get a PDF (813KB) file

What people are saying

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“I’ve been facilitating mental health groups for 10 years and I’ve never come across worksheets as good as yours [including Therapy Aid].

Thank you for your wonderful worksheets and please keep them coming!”

– Gary

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“I wanted to write to you to tell you how much clarity I have received from your prompts in the journals. I bought the toxic relationship and breakup recovery ones and I will forever recommend them to others.

Thank you so much for the gift you share in the world to help others heal.”

– R – recovering from divorce and a 3 year toxic relationship right after that.

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“I am so grateful to you. I was somewhat apprehensive about facing certain things that I knew were there but had been resisting addressing. Your approach in the worksheets made it easier, more structured, and less daunting to confront… I am beginning to understand myself better and striving to be a better partner, coach and psychologist.”

– Rocio


Hi there, my name is Hadiah.

I am a counselor and the author behind Ineffable Living blog – a codependency and mental health blog.

I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.

As I witnessed the positive impact these worksheets had on my clients' progress, I realized their potential to reach a broader audience.

Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.