Finding parts

The Internal Family Systems (IFS) model uses the ‘six Fs’ to identify and interact with parts. The process begins with finding a part that’s seeking attention.

This is typically done by relaxing and disengaging from external stimuli to increase awareness of inner experiences such as bodily sensations, emotions, and thoughts. Similarly to Gestalt therapy, this approach centres on being present and attuned to the current moment.

It’s also possible to ‘direct’ the search to identify parts associated with specific behaviours. For example, noticing a recurring feeling of anxiety when thinking about a particular situation can serve as a starting point, guiding the exploration to the parts connected to that anxiety.

In my practice, I’ve developed a few ways of encouraging parts to come forward.

Investigating introjects #

The first method involves exploring introjects — internalised voices or ‘rules’ from significant people in our lives.

One approach is to write down a list of such ‘rules’ using sentence stems such as:

I should/must (always/never)…
I have/need/ought to…
I’m supposed/expected to…
I can’t…
It’s important/right/wrong to…

This writing is done spontaneously, capturing whatever comes to mind. For example, an introject might be ‘I should work hard to be successful’.

After writing these down, I read them back as if someone else was telling me these rules.

For instance, ‘I should work hard to be successful’ becomes ‘you should work hard to be successful’. Hearing it this way helps to externalise the introject, making it easier to identify the associated parts. Another helpful approach is to have a friend read these statements aloud, adding another layer of externalisation.

Another way to elicit parts is to start from a point that critical parts will tend to disagree with. For example, I might repeat to myself statements such as:

I’m perfect just the way I am.
My body is in perfect condition.
My relationships are always fulfilling.
I never worry about anything.
I’ve no regrets in my life.
I’ve achieved all my career goals.
I’m completely financially secure.

Repeating these statements to myself often brings critical parts to the surface, challenging these notions and revealing themselves.

Once a part disagrees with a statement like ’everything in my life is perfect’, I can keep going by modifying the statement, for example by saying ‘well, except for X, everything in my life is perfect’. This approach can help to fish out more parts as they come forward to challenge each successive statement.

Recalling memories #

Another practice I use to bring parts into awareness is recalling memories and reliving the associated emotions. This helps uncover parts tied to specific past experiences, bringing them into the foreground for deeper exploration.

I use three techniques that can also be combined:

Looking at photos: I select around 10-15 curated pictures from a specific period of interest. As I examine each image, I pay attention to the setting, the people, and the expressions on their faces.
Listening to music: I create a playlist of songs from that particular period. These could be songs I’d have listened to, but also what was in the top charts and would’ve been on the radio. I experience the music deeply, immersing myself in the sound.
Reproducing bodily sensations: I deliberately recreate physical sensations linked to specific experiences, such as tensing and shaking my hands to induce feelings of anxiety or fear.

Sometimes, I find that continuously engaging with these stimuli helps keep the parts in focus, allowing for ongoing dialogue. For instance, repeatedly listening to a specific song can help maintain the emotional connection, making it easier for the part to stay present.