Parts of Self Mapping – IFS-Inspired Group Activity (2 Worksheets + Facilitator Guide)

Help clients or students explore their inner world with this Parts of Self Mapping activity — a powerful, visual group exercise designed to build self-awareness, emotional regulation, and self-compassion.

This session helps participants identify the different “parts” or “sides” of themselves that show up in daily life, understand what roles those parts play, and connect with their calm, centered Core Self — the part of them that can lead with balance and care.

How It Works

Participants begin by reflecting on the guided worksheet prompts to identify some of their own parts (for example: The Protector, The Critic, The Helper).

Then, using colorful Post-it notes, the group maps those parts onto the board together — organizing them into Managers, Firefighters, and Exiles while discussing each part’s role and protective purpose.

Finally, participants write a compassionate Letter from My Core Self, thanking one part for how it has tried to help and gently asking it for space to rest.

This process promotes emotional insight, peer connection, and a deeper understanding of self — without needing to go into trauma content.

What’s Included

• Facilitator’s Guide (1 page): clear group structure, discussion cues, and trauma-informed tips
• Parts of Self Reflection Worksheet: simple prompts to identify and name internal parts
• Core Self Letter Worksheet: guided letter-writing activity for self-compassion and reflection
• Ethical disclaimer included for IFS-Inspired content
• Designed for group or individual use (printable, 8.5x11 format)

Best For

• Counselors, group therapists, and school-based clinicians
• SEL, recovery, and psychoeducational groups
• Exploring self-awareness and emotional regulation
• Individual reflection or journaling activities

Session Goals

✔️ Identify and name internal “parts” that show up in daily life

✔️ Understand how those parts protect and respond

✔️ Connect with the calm, compassionate Core Self

✔️ Build insight and emotional balance through reflection

Important Note

This activity is inspired by parts-work and Internal Family Systems (IFS) concepts by Dr. Richard Schwartz.

It is intended for reflection and psychoeducational use only and is not an official IFS training, therapy tool, or product of the IFS Institute.