IFS Self-Therapy Exercises

If you are curious about IFS but haven't seen an IFS therapist yet, or if you want to supplement the work you're doing with your therapist, look at this workbook, written by Bonnie Weiss, LCSW. It contains various exercises you can do to help you understand your inner self and your various parts.

https://s3.amazonaws.com/Self-Therapy-Workbook/Self-Therapy-Workbook-Exercises.pdf

It's a long workbook, but you can look at specific pages to do one small exercise at a time.

For example, if you want to learn how to map your parts -- get a sense for which parts you have and how they relate to each-other, you can use the guidance in pages 17-18.

If you want to simply get to know the basics of part of you, you can look at the questionnaire on page 3.

If you want to understand a protector part of you in more detail, you can go to pages 22-25 and spend a little bit more time to explore.

Hope you find it helpful!