IFS Handout - Turning towards an Overwhelming Part.

Sometimes when we are overwhelmed, it's hard to see it as a part of us taking over. So let's give this a try.

What Happens When We Feel Overwhelmed

Overwhelm often feels like losing control. In Internal Family Systems (IFS), this happens because we become blended or fused with a part of ourselves. These parts are like inner voices or roles that try to manage difficult emotions or situations. For example, a part might try to protect you by blaming yourself, or another might push you to work harder to avoid failure. These parts mean well but sometimes act in ways that hurt us, like self-sabotage or emotional breakdowns.

When I was overwhelmed, I noticed a part of me that just took over and went into full on self-critical mode - calling myself all sorts of names like "useless", "stupid" etc. It felt like this part was in charge, and I couldn’t hear anything else. That’s what blending looks like: one part takes over, and the rest of you feels lost or ignored.

How IFS Helps You Unblend and Understand Your Parts

IFS teaches that we all have multiple parts, and none of them are bad. Each part has a positive intention, even if its actions seem harmful. The goal is to unblend from these parts and connect with your core Self, which is calm, curious, and compassionate.

Here’s an IFS worksheet to start to approach this part of you :)

You've got this,

Hernping

IFS Handout - Turning towards an Overwhelming Part.pdf

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