Burden – a difficult emotion or a destructive belief about yourself or the world,
acquired by an inner part as a result of a painful event or relation from the
past (most often from childhood).

Part – a part of our psyche, or a sub-personality, which demonstrates its own
emotions, thoughts, motivations and memories.

Self-like part – a part that has certain qualities of the Self (by which it can be
confused with the real Self), but does not have the same healing capabilities as
the Self.

Target part – a part you focus on at the moment in order to work on it.
Externalization – use of a physical object as something that represents your

Extreme role – a role that is dysfunctional or problematic because a part
carries a burden from the past and wants to protects an exile. The part that
assumes an extreme role is called an extreme part.

Self – the main, basic aspect of your personality showing your true self, your
spiritual centre. Self is relaxed, open, accepting and compassionate towards
yourself and others. It is also curious, calm and interested in connecting with
other people and with other inner parts.

Managers – a group of parts whose job is to proactively prevent the exiles’
emotions from rising to the surface.

Blending – a situation when a part takes control over your conscious mind, as
a result of which you feel its emotions, believe in its beliefs and behave in
accordance with its impulses.

Differentiation – separating from the part that is currently blended with you
so that you can access the energy of Self.

Polarization – a situation where two different parts are in conflict with each
other and have vastly different views on how you should act or feel.

Self-leadership – a situation when your parts trust the Self and let it lead the
whole system, make decisions and manage your actions.

Fire-fighters – a group of protective parts that impulsively take control (when
the pain of an exile is released) in order to numb the pain or divert attention
from it.

Trace – an impression, sensation or thought that can guide you to discovering
one or more parts.

Unburdening – a step in the IFS process, when the Self helps the exile free
itself from the burden it acquired in childhood.

Exiles – young parts that carry the pain of the past.
Anxious part – a part that is judging or angry on the target part. When you are
blended with your anxious part, you are not in Self.

o nas

The IFS Polska Project has been started by Michael Pasterski, social skills coach who runs a popular blog, of over 1 million readers, on psychology, education and personal development

Michael has accomplished the first level of education of the Internal Family Systems Model and as a practitioner of IFS Model runs individual and couples therapy with IFS.

The aim of the IFS Polska Project is to introduce and popularize the IFS Model in Poland and make it a well-recognisable method of self-therapy and psychotherapy.