IFS and Creative Writing

The Beginning

In 2022, I participated in the IFS Leadership Fellows Program created by the Foundation for Self-Leadership in partnership with the IFS Institute, to support future leaders from the Global Majority and LGBTQIA+ communities that have been traditionally marginalized by society.

At the time, my community project focused on both bringing IFS to school and academic settings and also to the Latinx creative writing community. I achieved both my goals. I created Inksite, and also joined the Self Leadership Collaborative developed by with Joanna Curry Sartori and learned about her P.A.U.S.E model used in schools' settings. After participating in various P.A.U.S.E trainings, I joined the Champion training which I completed this month.

What is Internal Family Systems?

IFS is a therapeutic model that views the mind as a system of "parts" with its own thoughts, emotions, and points of view. At the core of the person’s being is the Self—a compassionate, curious, and wise core that can guide and heal the other parts. These roles are usually divided into three parts:

Exiles: Are young parts within that due to experience bring with them pain, trauma, and vulnerability.

Managers: Are parts that work to keep us safe by maintaining control and preventing harm. They run our day-to-day events.

Firefighters: These are a group of parties that react to the exiles that are activated to control l and extinguish feelings.

Like IFS, when we write we discover parts of our self. When we write, we naturally engage with the “parts” of our self that are the “anxious critic” or the “grieving exile” and even the “curious observer”.

Therapeutic Writing

Writing creates wholeness, integration. When writing we give voice to all these parts, we explore their stories, we can create a narrative that reflects a deeper understanding and compassion. IFS supports writing and healing by giving voice to parts. You can write a journal from the perspective of a protective manager. The narrative may reveal fears, motivations, while allowing an exile to share its pains creating connection and release. This is like IFS therapy where you validate parts as they step forward towards healing.

In IFS the Self is the anchor for healing.

Writing provides one way into this calm, compassionate wise presence. Without judgement we learn to observe our parts by stepping into the role of observer and storyteller. We offer nurturance and care to parts that need to feel valued and safe.

Dialoguing with Parts:

Begin by Dialoguing with parts. Write a dialogue between your Self (Wise compassionate courageous part) and a specific part. Ask what does this part need right now? What are its concerns? What are their hopes?

Write a narrative from the Parts Perspective. for example write a monologue from the perspective of the Inner Critic. Let them share their story. You can write from a part that is playful. Write from the perspective of a wounded voice. Le them tell you their story.

Writing is an act of connection.

Writing connects us to ourselves, our experience, and the world. It helps us to discover unknown parts. Writing nurtures self-compassion. Writing creates narratives that honor our strength and resilience.

Consider how IFS can inform your writing process.

What parts do you want to hear from? How can your Self lead you toward healing? Writing moves us forward.

One word. One story. One step at a time.

Has writing helped you connect with parts of yourself?

With palms together,

—Annecy Báez

I am a writer, educator, psychotherapist (Level 2 IFS therapist), and mixed media artist passionate about creativity and healing. My book, My Daughter’s Eyes and Other Stories (2007) won the Mármol Prize for First Latina Fiction and explores themes of identity, resilience, and connection.  As a facilitator for SoulCollage® and Amherst Writers & Artists (AWA), I integrate energy healing, dreamwork, and writing to promote growth and connection. My work with individuals and groups is focused on empowering people to embrace their unique stories and tap into the healing power of creativity and self-expression.