The Self-Led Internal Family Systems Workbook: Learn IFS Skills to Understand and Love All Your Parts

by Tanis Allen LMSW ACSW

Step-by-step exercises to guide yourself through the IFS process and create inner harmony and peace

Transform the way you relate to yourself and your mental health struggles with this clear and structured guide to Internal Family Systems (IFS), an evidence-based approach to parts work therapy. The IFS model views every person as having an “internal family” of parts or sub-personalities, each with their own set of thoughts, feelings, and needs. These parts hold pain such as trauma and can create difficulties like anxiety or addictions, but when understood and accepted, they can release this pain and heal. 

Developed by a veteran IFS clinician who has lived, practiced, and trained others on the IFS model for over 25 years, The Self-Led Internal Family Systems Workbook can help you connect to your true, authentic Self—which is always inside of you, ready to lead—so you can meet your internal family of parts, respond compassionately when they act out, and send them healing energy when they need it. 

Key features of this  
   Accessible Self-Paced Program. Move through the IFS process at your own speed and comfort level using IFS skills that have been adapted for beginners. Clear and Methodical Approach. Bring clarity and structure to your internal world by navigating it with step-by-step skills, exercises, and worksheets. Strategies for Common IFS Challenges. Learn to work with parts that keep you stuck in problematic cycles and avoid triggering deeply wounded parts. Transcripts of Self-Led IFS Sessions. See how an IFS clinician works with her own parts to address challenges like perfectionism, impulse control, and more. 

Genres: Self Help, Nonfiction, Psychology

187 pages, Kindle Edition

Published January 14, 2025

Reviews

[Chris · Rating 3 out of 5]

I had no idea that Internal Family Systems was a thing until I received the opportunity to read this book. The guide is well written and very easy to understand. However, my personal opinion is that you should do this with a licensed mental health expert instead of on your own. As it is, the book tells you the final stage should be done with a therapist.

My thanks to Zeitgeist and NetGalley for gifting me a digital copy of this book. My opinions are my own.

[Vanessa · Rating 3 out of 5]

Internal Family Systems (IFS) is an approach to psychotherapy that identifies and addresses multiple sub-personalities or families within each person's mental system. These sub-personalities may include wounded parts or painful emotions, such as anger and shame. These parts of ourselves are often in conflict with each other. IFS focuses on healing the wounded parts and restoring mental balance and harmony by validating and understanding where the wounded parts and painful emotions started.

At the beginning, this workbook explained that IFS does not mean that you have multiple personalities (or dissociative identity disorder), but after reading it, I felt like that's how the exercises were set up. I am a clinical psychologist and I can find utility in aspects of this treatment approach, but the workbook felt very repetitive. The big takeaway that I took from each exercise is to set aside space for each wounded part or painful emotion, tell them that you'll take as much time as each part needs, validate and understand where the emotions originated, and work to continue merging all aspects of the self.

Thank you to NetGalley and Zeitgeist for the opportunity to read an Advanced Reader's Copy (ARC) in exchange for my honest opinion/review.

[Michelle Castaneda · Rating 3 out of 5]

The Self-Led Internal Family Systems Workbook: Learn IFS Skills to Understand and Love All Your Parts by Tanis Allen, LMSW, ACSW is an ambitious workbook. I've studied psychology and always felt drawn towards IFS. I loved the idea behind this book, making these principles accessible to individuals. However, after looking through this book, I really think this is better guided by a professional. The workbook could be pretty overwhelming. I received a digital copy of this book from the publisher with no obligations. These opinions are entirely my own.

[Alicia Bayer · Rating 3 out of 5]

I didn’t know IFS was a thing until recently but I am not surprised it’s popular. Just as suddenly everyone seems to have decided they’re a little bit autistic and everyone has decided they have had ADHD, everyone now apparently has a little bit of DID (dissociative identity disorder, formerly called multiple personality disorder). Internal Family Systems involves getting to know your parts and helping them stop causing problems and unwanted emotions, and integrating them more into your self. This workbook talks a lot about this and leads you through exercises like body scanning and having conversations with your parts. The book was written by a social worker who specializes in IFS.

As the child of a psychologist and someone with a great deal of experience with actual DID, this was a difficult book for me to read. I think many people may find it helpful, particularly people who enjoy delving into themselves. I would caution people with actual dissociative disorders that this is not designed for them.

I read a digital copy of this book for review.

[SQ4792 · Rating 4 out of 5]

Thanks for the free book, @penguinrandomhouse & @zeitgeistpublishing .

This is a self led workbook to learn and work on ISF skills. I am glad they state up front that this is not a substitute for therapy, but rather an additional tool or a starting place before getting into therapy. The book contains a glossary, external resources and a well done index. There are a lot of different exercises and walk through in the book. Which I think could benefit a lot of people, especially when it comes to managing anxiety and stress. If you are someone who is unsure if they want to start therapy or are just looking for potential tools to help manage your mental health I would recommend checking this out. Depending on what is happening in your life mileage may vary. But I think most people would find something useful in this book, at least as a starting point or in between therapy sessions.

#partner #sponsored

[Lecy Beth · Rating 3 out of 5]

I knew very little about Internal Family Systems before receiving this book but I was interested in learning more about it after a friend mentioned exploring this type of therapy in her own mental health journey. I can’t speak to whether the methods shared in the book are helpful or not but I do think it’s informative and I look forward to exploring some of the activities as I go through this book in more detail for a second reading. *Advance copy provided by the publisher in exchange for my honest review.

[Ruby Reads · Rating 4 out of 5]

I learned about Internal Family Systems during my work as a chaplain and have been intrigued to know more ever since. The workbook is organized so that you first prepare for IFS work, and then can experience Self-Led IFS. Tanis Allen's examples and sharing of her IFS work are great references of what questions to ask yourself and how gently to work through the process. Valuable resource. Thanks to NetGalley for the ARC. Pub Date: Jan 14, 2025

#TheSelfLedInternalFamilySystemsWorkbook

[Erin · Rating 4 out of 5]

I think this book would be fantastic for anyone who hasn't had a lot of exposure to IFS therapy. As someone who's been working with this modality for several years now, there wasn't really any new information that stood out to me. However, if there are people just starting out who need basic details or want exercises to try out, this would be a great place to start.

*Free ARC provided by Netgalley and the publisher in exchange for an honest review*

[Lindsay · Rating 3 out of 5]

I received a free copy of this book for review purposes from Penguin Random House. I was brand new to the IFS practice. I am intrigued by the theories presented and wanted to practice it on my own. However, I found it a little difficult to do. Perhaps I'm not in the right headspace or haven't spent enough time trying yet. I can definitely see the benefits of working with a therapist to complete this work though. I also appreciated the breath work included.

[Kat Young · Rating 4 out of 5]

My therapist has been using IFS with me in therapy and this book is really helpful for me to understand more of what’s going on. It’s one thing to have it explained to you and another to be able to read more about it for yourself!

[Viviana]

I received a NetGalley widget from the Zeitgeist Insiders Club from PRH.