Internal Family Systems Therapy Workbook: A Step-by-Step Guide to Mindful IFS Skills for Healing Your Inner Child, Trauma Recovery, and Emotional Detox to Reclaim Your Life
About this ebook
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 subpersonalities, each with their own set of thoughts, feelings, and roles. Some parts hold pain from the past, while others work to prevent that pain from surfacing. When parts are 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 more than 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’re activated, and send them healing energy when they need it.
Key features of this workbook:
Accessible Self-Paced Process. Move through the IFS practice at your own speed and comfort level using IFS skills that have been adapted for beginners.
Clear and Structured Approach. Bring clarity and insight 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 offer compassion to 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.
“I am very grateful to my friend Alban Cole for creating this clear, practical workbook for helping people access Internal Family Systems (IFS) therapy on their own. Because he knows IFS so well, he not only offers very useful and easily followed exercises but also the important cautions and guidelines to make this powerful work safe. I enthusiastically endorse this book and see it as an important contribution to the big project of helping everyone change their inner relationships and become more Self-led.”
—Richard C. Schwartz, PhD, founder of the Internal Family Systems model of psychotherapy
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About the author
Alban Cole is a mental health educator and practitioner dedicated to making therapeutic tools accessible and practical for everyday use. With years of experience exploring evidence-based approaches to self-healing, Alban specializes in translating complex psychological concepts into step-by-step exercises that people can use on their own or alongside professional therapy.
As the author of Internal Family Systems Therapy Workbook: Practical Exercises for Healing Your Inner Parts and Restoring Self-Leadership, Alban combines clear guidance with compassionate insight to help readers navigate emotional wounds, manage inner conflict, and build healthier relationships with themselves. His work focuses on making Internal Family Systems (IFS) therapy approachable for beginners while still offering depth for those familiar with the model.
Through this workbook, Alban empowers readers to understand and work with their “parts” using practical IFS therapy exercises for self-healing, emotional regulation, and personal growth. He believes that when people learn to listen to and care for every part of themselves, they unlock lasting change and greater inner peace.
When he’s not writing, Alban continues his mission to bring mental health strategies to a wider audience through workshops, community education, and accessible therapeutic resources.
