Pin on Work w Trauma - Free Printable

The image you've uploaded is a "IFS Mapping a Part Worksheet", which is a tool used in Internal Family Systems (IFS) therapy, a form of psychotherapy developed by Dr. Richard Schwartz. This worksheet helps individuals explore and understand different "parts" of themselves—subpersonalities or internal aspects that may carry emotions, beliefs, or behaviors.

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🔍 What is IFS?

Internal Family Systems (IFS) is a therapeutic model that views the mind as composed of multiple parts, each with its own role, emotions, and perspectives. The goal of IFS is to help people heal by understanding these parts, especially those that are wounded or protective, and reconnecting them with the core self—the calm, compassionate, and wise center of the individual.

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🧩 Purpose of the Worksheet

This worksheet is designed to map out a specific "part" within you—such as a critical voice, a fearful child, or an overachiever—and understand:
- Its purpose
- How it protects you
- What it needs
- How you can relate to it with compassion

It’s particularly useful when someone feels stuck in emotional patterns or has difficulty understanding their reactions.

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✔ How to Use the Worksheet

Here’s how to fill out each section:

#### 1. Name for this part?
- Give your inner part a name (e.g., “The Perfectionist,” “The Worrier,” “The Little Child”).
- Naming helps you distinguish it from other parts and creates space for dialogue.

#### 2. How old is this part?
- Some parts feel like they’re from childhood (e.g., 5 years old), others more adult.
- This helps identify when the part was formed (often during early trauma or stress).

#### 3. How does it try to protect you?
- Identify the protective function of this part (e.g., “I avoid conflict so no one gets mad at me”).
- Even if it causes problems now, it once protected you.

#### 4. Feeling(s) connected to it:
- List the emotions tied to this part (e.g., anxiety, shame, anger, fear).
- These feelings often reflect what the part is trying to manage.

#### 5. How do you feel towards it?
- Explore your current relationship with this part (e.g., resentment, guilt, pity, annoyance).
- This reveals areas where healing is needed.

#### 6. Where do you locate it in or around your body?
- Note physical sensations (e.g., tightness in chest, heaviness in stomach).
- Body awareness connects emotion to somatic experience.

#### 7. What does it need you to know?
- Ask the part: *“What would you want me to know about you?”*
- Often reveals unmet needs (e.g., safety, love, validation).

#### 8. How can you show up for this part?
- Reflect on how you can support or care for this part (e.g., “I’ll listen without judgment,” “I’ll give myself permission to rest”).
- This builds trust and integration.

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💡 Example: Filling It Out

Let’s say you’re working with a part called “The Overachiever.”

| Question | Answer |
|--------|--------|
| Name for this part? | The Overachiever |
| How old is this part? | 10 years old (formed after being criticized for not doing well in school) |
| How does it try to protect you? | By making sure I never fail, so I won’t be rejected or abandoned. |
| Feeling(s) connected to it: | Anxiety, pressure, pride, exhaustion |
| How do you feel towards it? | Resentful (it pushes me too hard), but also grateful (it keeps me safe) |
| Where do you locate it in or around your body? | Tightness in shoulders, racing heart |
| What does it need you to know? | “I just want to be loved even if I’m not perfect.” |
| How can you show up for this part? | “I’ll take breaks, celebrate small wins, and tell you I love you regardless of outcomes.” |

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🌱 Why This Works

By mapping a part:
- You externalize it (treat it as separate from yourself)
- You understand its intentions
- You connect with empathy
- You heal the wound behind it
- You integrate it into your whole self

This process reduces internal conflict and strengthens your core self—your true, loving, and resilient center.

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🎯 Final Notes

- This worksheet is not diagnostic; it's a tool for self-exploration.
- It works best when used mindfully, perhaps with journaling or guided meditation.
- If you're struggling with intense emotions, consider using it under the guidance of a trained IFS therapist.

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Would you like a printable version or a step-by-step guide to use this worksheet? I’d be happy to help!