Internal Family Systems (IFS) Assessment

Internal Family Systems (IFS) is a powerful approach to understanding your inner world. The IFS model views the mind as naturally containing many different "parts" or subpersonalities. These parts develop to help you navigate life, but sometimes they get stuck in extreme roles—especially during major life transitions like the one you're experiencing.

In IFS, we recognize three main types of parts:

1. Managers - Proactive protectors that try to keep you safe by controlling situations and emotions
2. Firefighters - Reactive protectors that rush in to distract or numb you when painful emotions arise
3. Exiles - Vulnerable parts holding painful emotions that your protectors try to keep hidden

Beyond these parts exists your core "Self" - the calm, compassionate, curious awareness at your center. The goal of IFS work is to develop a relationship between your Self and your parts, ultimately helping your entire internal system function more harmoniously.

This assessment will help you begin identifying your own internal parts system. Remember, all parts have positive intentions, even if their strategies may no longer be serving you well.

For each statement, rate how frequently you experience this internal voice or tendency on a scale of 0-4:

• 0 = Never/rarely
• 1 = Occasionally
• 2 = Sometimes
• 3 = Frequently
• 4 = Very frequently/almost always

For statements that resonate strongly (3-4), make notes about specific situations when you notice this part becoming active.