IFS Questions to Ask Parts
Therapeutic questions for Internal Family Systems (IFS) therapy to explore and understand different parts of yourself, promote healing, and develop self-awareness.
1What is this part trying to protect me from, and how is it trying to help?
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What is this part trying to protect me from, and how is it trying to help?
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Why this works
Reveals the protective function of the part and helps you understand its positive intentions, even if its methods seem problematic.
2How old does this part feel, and what was happening in your life when it first developed?
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How old does this part feel, and what was happening in your life when it first developed?
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Why this works
Shows the developmental context of the part and helps you understand when and why it first appeared in your life.
3What does this part need from you to feel safe and secure?
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What does this part need from you to feel safe and secure?
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Why this works
Reveals the part's needs and helps you understand how to provide the care and support it requires.
4What would happen if this part could step back and let you handle the situation?
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What would happen if this part could step back and let you handle the situation?
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Why this works
Explores the part's fears and concerns, helping you understand what it's worried about if it relaxes its control.
5What does this part want you to know about its experience and perspective?
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What does this part want you to know about its experience and perspective?
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Why this works
Gives the part a voice to share its story and helps you understand its unique viewpoint and experiences.
6How does this part feel about the other parts of you, and what relationships does it have with them?
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How does this part feel about the other parts of you, and what relationships does it have with them?
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Why this works
Reveals the internal dynamics and helps you understand how different parts interact and relate to each other.
7What would this part like to do differently if it felt safe and supported?
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What would this part like to do differently if it felt safe and supported?
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Why this works
Explores the part's potential for change and helps you understand what it might become with proper care and attention.
8What does this part need to hear from you to feel understood and accepted?
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What does this part need to hear from you to feel understood and accepted?
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Why this works
Shows the part's need for validation and helps you understand how to communicate with it effectively.
9How does this part experience your emotions, and what does it do with them?
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How does this part experience your emotions, and what does it do with them?
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Why this works
Reveals the part's relationship with emotions and helps you understand how it processes and manages feelings.
10What would this part like to tell the other parts of you about its experience?
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What would this part like to tell the other parts of you about its experience?
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Why this works
Gives the part an opportunity to communicate with other parts and helps you understand its perspective on your internal system.
11How does this part feel about your current life situation and the challenges you're facing?
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How does this part feel about your current life situation and the challenges you're facing?
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Why this works
Shows the part's perspective on your current circumstances and helps you understand its concerns and reactions.
12What does this part need to feel valued and appreciated in your life?
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What does this part need to feel valued and appreciated in your life?
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Why this works
Reveals the part's need for recognition and helps you understand how to honor its contributions to your wellbeing.
13How does this part handle stress and difficult situations, and what does it need to cope better?
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How does this part handle stress and difficult situations, and what does it need to cope better?
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Why this works
Shows the part's coping strategies and helps you understand how to support it during challenging times.
14What would this part like to change about how it operates in your life?
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What would this part like to change about how it operates in your life?
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Why this works
Explores the part's desire for change and helps you understand what it might want to do differently.
15How does this part feel about your relationships with others, and what does it need from them?
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How does this part feel about your relationships with others, and what does it need from them?
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Why this works
Reveals the part's perspective on relationships and helps you understand how it affects your connections with others.
16What does this part need to feel safe enough to let go of its protective role?
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What does this part need to feel safe enough to let go of its protective role?
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Why this works
Explores the part's conditions for change and helps you understand what it needs to feel secure enough to relax.
17How does this part experience your body, and what physical sensations does it create?
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How does this part experience your body, and what physical sensations does it create?
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Why this works
Shows the part's relationship with your physical self and helps you understand how it manifests in your body.
18What would this part like to tell you about your past experiences and how they've affected you?
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What would this part like to tell you about your past experiences and how they've affected you?
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Why this works
Gives the part an opportunity to share its perspective on your history and helps you understand its role in your development.
19How does this part feel about your goals and dreams, and what does it need to support them?
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How does this part feel about your goals and dreams, and what does it need to support them?
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Why this works
Shows the part's perspective on your aspirations and helps you understand how to work with it to achieve your goals.
20What does this part need to feel loved and accepted by you?
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What does this part need to feel loved and accepted by you?
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Why this works
Reveals the part's need for love and acceptance and helps you understand how to provide the care it requires.
How to Use These Questions
Expert tips and techniques for getting the most out of these questions.
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