Ever Tried an Internal Family Systems Worksheet? Here’s How It Works
Internal Family Systems (IFS) therapy, developed by Dr. Richard Schwartz, invites us to connect with the many parts of us—including our protective parts, like managers and firefighters, and our exiled parts carrying old emotional wounds. This approach isn’t about fixing what’s “wrong”—it’s about honoring our Core Self and beginning the healing process with self-compassion.
That’s where a worksheet can help.
Think of an IFS therapy worksheet not as a test, but as a tool to help you explore, map, and gently unburden your inner system. Whether you're a therapist, a curious client, or someone healing from trauma, this guide is for you.
Here’s what we’ll explore:
How a worksheet helps in internal family systems therapy
Sample prompts and a fillable Worksheet download
Tips for using Internal Family Systems therapy worksheets
A healing IFS exercise for personal growth
Let’s take this step together—curiously and kindly.
Why Use a Worksheet in Internal Family Systems Therapy?
One of the things I love most about the Internal Family Systems model is how deeply it recognizes each person as naturally whole—no matter how many burdens they carry. IFS understands that we all have different parts within us, and each one is trying to help in some way.
Maybe a Firefighter part jumps in with distractions when you feel overwhelmed… or a Manager part pushes for perfection to keep you safe. Then there are the Exiles—those younger parts carrying the weight of old wounds and traumatic experiences.
Using an IFS therapy worksheet gives these parts space to speak. It’s a powerful tool for self-awareness because it helps clients:
Visualize and map out their internal parts
Identify patterns and inner conflict
Connect with their Core Self and the healing 8 C’s
Start the process of releasing burdens and limiting beliefs
Practice self-leadership and self-acceptance
As a counselor, I often use therapy worksheets to help clients in therapy slow down and really listen to their system. These printable or editable templates offer:
Gentle structure for parts work
A grounding mapping exercise during or between sessions
Space to answer meaningful therapy questions at their own pace
An experiential handout that supports trauma-informed healing
Whether you're navigating eating disorders, substance abuse, health concerns, or just exploring your inner self, a worksheet can be an anchor—a way to cope, reflect, and cultivate lasting healing.
Additional Reading: You might also want to read about Exploring the Difference Between Mental and Emotional Health.
What an Internal Family Systems Worksheet Looks Like
An IFS therapy worksheet is less about getting it “right” and more about listening inward, with compassion.
These worksheets are designed to help you explore your inner world, better understand the parts of yourself that carry pain or responsibility, and connect with the healing wisdom of the Core Self—what we call the Self in IFS.
Here are some common prompts you might see in an IFS worksheet:
"When did you first notice this part show up?"
"What does this part believe about you?"
"What does this part do to protect you?"
"If this part had a shape, color, or energy, what would it feel like?"
"How does this part want to be seen or understood?"
These questions support self-discovery and help uncover sub-personalities—or "parts"—that may feel locked away after years of managing trauma or unmet needs. Many of these parts try to help in ways that are outdated or misunderstood.
A worksheet like this can be especially powerful when exploring protective parts, such as:
Managers (who try to keep life under control)
Firefighters (who act quickly to distract from pain)
And perhaps most importantly, these worksheets gently guide clients in therapy back to their Self-energy—that calm, compassionate inner leader within each of us.
In IFS, the 8 Cs of the Self include: Calm, Curiosity, Clarity, Compassion, Confidence, Courage, Creativity, and Connectedness.
When we gain more access to our Self, we can begin to lead our system with more resilience, grace, and love.
That’s the real goal—not to fix our parts, but to befriend them.
Downloadable and Fillable IFS Therapy Worksheets
You don’t need to be in a therapy session to benefit from an IFS therapy worksheet—and you don’t need anything fancy, either. A simple, downloadable, fillable, or printable worksheet can offer a structured, gentle way to explore your parts and reconnect with your Self-energy.
Many of my clients in therapy find that using worksheets in between sessions helps them better understand their protective parts and Core Self. These IFS resources can be especially helpful for those navigating trauma, anxiety, or feeling stuck in old patterns.
Start with a Wellness Space Counseling's IFS Worksheet
This gentle, supportive worksheet is designed to help you connect with your internal parts, invite your Core Self into the process, and reflect with self-compassion—just like we talk about in session.
Download your Internal Family Systems Therapy Worksheet Here.
Start Your Healing Journey with the IFS Therapy Worksheet
Fill out the form below to obtain the worksheet.
How to Understand and Reflect on Your Worksheet
Once you’ve filled out your worksheet, here are a few things to reflect on as part of the healing process:
Notice patterns: Are there parts that speak up often? Parts that feel misunderstood or burdened?
Look for protectors: Are some parts trying hard to protect you? Maybe with control (Managers) or distraction (Firefighters)?
Connect with Self-energy: Did you feel even a little calm, curiosity, or compassion while reflecting? That’s your Core Self showing up.
Gently validate: Every part has a reason for being there—even if their strategies feel stuck or extreme.
Consider next steps: You might bring this worksheet to therapy, journal about it, or simply sit with the experience.
Remember, this isn’t about fixing yourself—it’s about listening in a compassionate, trauma-informed, and self-led way.
If you’d like support exploring what came up, I’m here for you.
Creating Your Own IFS Worksheet Template
Don’t stress about perfection. What matters most is making it personal and meaningful.
You can create your own IFS worksheet by simply writing in a notebook or even on a sticky note. Here are a few easy ideas:
Create a page with prompts like: “What does this part want me to know?”
Draw out the parts that try to help you
Add quotes or reminders that connect you to your client’s Self
Use colors, shapes, or symbols to represent your sub-personalities
Whether you’re a mental health professional looking to help your clients or someone just starting their healing journey, a worksheet is a therapeutic and empowering way to engage in parts work.
Additional Reading: This might help too - Mastering Your Emotions: A Gentle Guide.
Who Are IFS Worksheets For?
The short answer? Anyone with an inner world—which is all of us.
IFS Resources for Mental Health Professionals
As a psychotherapist, I’ve found that an IFS therapy worksheet helps bring depth, structure, and insight to client sessions. Whether you’re supporting someone in a full treatment program or offering short-term care, worksheets can:
Help the client organize and name their internal parts
Support somatic awareness by connecting thoughts with body sensations
Provide homework between sessions to deepen reflection
Offer gentle tools for navigating trauma, anxiety, or relational challenges
Reinforce the presence of the Core Self and the 8 Cs in real life
Many mental health professionals I consult with love having a worksheet that can be used flexibly—on paper, online, or even as journal prompts.
For Anyone Curious About Their Inner World
You don’t need to be in therapy to use an IFS worksheet. Many clients begin their healing journey here, especially those navigating:
Anxiety or emotional overwhelm
Trauma recovery or early attachment wounds
Health concerns where stress and emotion are deeply linked
Feelings of inner conflict or stuckness
If you’ve ever wondered “Why do I do that?” or “Why do I feel torn inside?”—this could be a beautiful, compassionate place to start.
Worksheets are about helping you understand the complex and beautiful system within.
Explore, Heal, and Grow—with Compassionate Support
If you’re feeling curious (or even a little nervous) about starting Internal Family Systems therapy, you’re not alone—and you don’t have to figure it out by yourself. I’m Christine, and I offer compassionate individual therapy rooted in IFS, CBT, somatic work, and biofeedback.
Clients often describe me as warm, grounded, and deeply supportive. I believe that healing happens when we feel safe, seen, and connected. In our work together, we’ll use tools like the IFS therapy worksheet to help you understand your parts, release burdens, and build emotional resilience—all at your own pace.
Whether you’re navigating anxiety, trauma, or just trying to feel more whole, I’m here to help.
Let’s take the first step—together. Reach out today!