Navigating Your Inner World: The Six F’s of Internal Family Systems (IFS)

Llama looking through a fence: When you catch a glimpse of a part of you peeking out—maybe it’s anxious, maybe it’s tired, maybe it just really wants to run away. That’s the "Find" step.

Have you ever felt overwhelmed by the many voices inside your head? The ones that pull you in different directions, leaving you feeling stuck or unsure of yourself? 🌀

I told my therapist once, "I feel like a translator at the UN." I had so many different thoughts, feelings, and urges.

Well, Internal Family Systems (IFS) has a framework to help you make sense of it all: The Six F’s. Think of it as a step-by-step guide to understanding the parts of you that might be causing chaos—and how to bring them back into harmony. The past few months I've explained a bit more about the inner workings of our parts. Noticing you have parts is the first step.

Now it's time to learn how to work with them more effectively.

To help your parts, we have to get curious. Here are the Six F's:

Step 1: Find the Part 🕵️‍♀️

Start by tuning into your body. Ask yourself:

• Where do I notice this part in or around my body?

• Where does this feeling or voice feel most alive?

Your body often knows more than your mind does—let it guide you.

Step 2: Focus on It 🎯

Once you’ve found that part, give it your full attention.

• What does it feel like?

• What’s coming up for you?

This is about getting curious, not judgmental.

Step 3: Flesh It Out 🧩

Now it’s time to get to know this part better.

• What does it want you to know?

• What’s it afraid of?

• How long has it been doing this job?

You might discover that this part is carrying burdens from the past, like trying to protect you from pain or embarrassment.

Step 4: How Do You Feel Toward It? ❤️

Check in with yourself:

• Are you feeling open and curious toward this part?

• Or does it bring up frustration or fear?

Your relationship with this part matters. The more compassion you can show, the easier the healing process will be.

Step 5: Be-Friend It 🤝

This is where the magic happens. Let the part know you’re listening:

• “I see you. I get why you’re here. Thank you for trying to help.”

You’d be surprised how quickly a part will soften when it feels understood.

Step 6: Validate Its Fears ✅

For protectors:

• Ask, “What are you afraid would happen if you didn’t do what you do?”

For exiles:

• Give them space to share their story. Let them feel witnessed and supported.

Once these parts feel safe and validated, they’re more likely to trust you and let go of their burdens.

Why This MattersThe Six F’s of IFS aren’t just therapy tools—they’re a roadmap to self-compassion and inner peace. 🕊️

Remember: every part of you is just trying to help in its own way. Your job? To listen, understand, and guide them back toward balance.

Healing isn’t about silencing your inner chaos; it’s about learning to work with it. So the next time you feel overwhelmed, take a deep breath, and remember the Six F’s. They’re here to help you navigate your inner world—one step at a time.

Warmly,Hannah

P.S. Want to dive deeper into IFS or have questions about the Six F’s? Hit reply—I’d love to chat! ✨

Owl: The wise, curious Self, observing without judgment. This helps us identify how you "Feel toward" and "Befriend" who is inside.

About IFS:

Internal Family Systems (IFS) is a therapeutic model developed by Dr. Richard Schwartz. It’s based on the idea that we all contain multiple “parts,” each with its own perspective, emotions, and needs—and that healing happens when we relate to these parts from our core Self with curiosity and compassion. The Six F’s framework is one way to begin that internal dialogue.