How to Map Parts in Internal Family Systems?

Multiplicity of the mind is normal; however, when early trauma affects us, these parts may become extreme. The goal of IFS therapy is to help individuals cultivate a harmonious relationship among these parts, enabling them to function in a balanced way.

In IFS therapy, "parts" represent different aspects of a person’s personality. We work with these sub-personalities, or "parts," within ourselves.

Mapping our parts can help externalize our inner environment, which can be very helpful in staying in touch with our parts between therapy sessions. By creating a visual representation, we gain an overall overview of the relationships between parts, the polarizations and agreements they have with one another, and their progress over time.

How can we do this? By sketching, painting, drawing, creating a collage, or even using objects like toys, cards, or images. These creative methods allow us to map out our inner system, making the process more tangible and accessible.

We map parts to externalize our inner world, this one how you can do it in 5 easy steps.

How to Map Parts in Internal Family Systems?

Step 1: Create a Comfortable and Safe Space

Begin by finding a comfortable, safe place where you can explore your inner world without distractions.

Step 2: Notice Your Inner Experiences

Pay attention to your emotions, thoughts, body sensations, beliefs, and behaviors. These can provide clues about the different parts operating within you. Start by focusing on a current problem. Ask yourself:

• Emotions: What feelings arise in relation to this issue?

• Thoughts: What recurring thoughts surface?

• Body Sensations: What physical sensations come up when you think about this issue? These sensations can offer insights.

• Beliefs: What beliefs are connected to this problem?

Step 3: Name Your Parts

Emotions, thoughts, core beliefs, or body sensations are expressions of your parts. These are parts of you thinking and feeling in certain ways. Naming these parts helps create a sense of separation between your "Self" and these parts. Examples include a “Perfectionist Part,” “People-Pleasing Part,” or “Fearful Part.”

Step 4: Visual Representation

Consider creating a visual representation of your parts. You can draw a diagram or use symbols to represent each part, using circles, shapes, or arrows to show relationships. Canva offers a free and editable map template for visually representing your internal family systems parts. You can upload images, add descriptions, and give each part a visual identity. For example, an "angry" part might be represented by an image of a solitary, melancholic child with a suitable description.

Step 5: Journaling

Alternatively, keep a journal where you document interactions with each part. Record your “conversations” with these parts, noting what you learn about their feelings, motivations, and needs.

Integration and Further Steps

The ultimate goal of mapping parts is to promote integration and harmony among them. As you get to know these parts and understand their needs, you can work on finding ways to meet these needs in a healthy, balanced way. This process involves creating a compassionate and friendly internal space, often referred to as "Self-energy" in IFS.

Mapping parts is a gradual process that requires patience and self-compassion. The aim is not to eliminate parts but to understand, communicate with, and integrate them to foster inner healing and growth.

If you found this helpful, consider joining my upcoming workshop, Learn IFS Basics. You may also enjoy books by IFS founder Richard Schwartz, which contain valuable exercises for mapping your parts.