What is a parts map?
‘Parts mapping’ just means noticing and recording the different parts of you that show up in response to a certain stimulus, and also noticing how they interact with each other.
Parts mapping can be useful to:
- identify the different parts of you that might benefit from further exploration and compassion, in therapy and in the rest of your life.
- help you build self-compassion for why you’re having difficulties in a particular area, by revealing the feelings and struggles that multiple different parts of you are experiencing.
- help you build awareness and ultimately have more choice in difficult situations by helping you remember and prepare for how they may affect you.
It’s probably worth remembering:
- Parts will change and evolve over time, so your parts map isn’t set in stone.
- Your internal system is more nuanced than you’ll be able to capture in a single drawing, so your parts map will probably only be an approximate representation.
The main thing I recommend is to proceed with respect and care for your inner system. If it doesn’t feel safe to create a parts map, that’s okay – thank your parts for letting you know this isn’t the right time.
How do parts maps look?
You could create a map in the shape of the one below, showing all the parts of you that show up in response to a particular topic or situation.
You might want to write ‘Self’ in the middle of the diagram (in IFS, ‘Self’ is the most calm, compassionate and courageous side of you, which is capable of supporting all parts of you).
You might also end up with something a bit more like the diagram below, recording parts of you that show up most directly in a situation, and other parts that are connected with them (for example, if you have an angry part who shows up, you may have a sense that the angry part is protecting parts that feel vulnerable. Those parts could be represented as connected to and behind the angry part).
Or, you could create a map more like the below, showing the different parts of you that pop up in the order that they get triggered as a familiar situation progresses.
What information could you include on your parts map?
For each part you represent, you could consider including:
- How you sense the part (are there physical sensations, images, thoughts, or anything else? Does the part have a particular appearance?)
- What causes the part to show up?
- How does the part cause you to behave?
- Is the part trying to protect you somehow? (Some parts have a ‘job’ they do to try to keep you safe, but other parts might be holding painful feelings but not have a role – this is particularly common with younger parts).
- How does the part relate to the other parts of you who show up? Does it team up with, protect, criticise, suppress or stay safe behind any of the other parts?
- How do you feel towards the part? (If you don’t feel loving and curious, that’s a sign there’s another part about. For example, if you feel critical towards an anxious part of you, you’re discovering an inner critic who judges that anxious part).
As you’re creating the map, you could also ask:
- Are there particular parts who, if they were helped, would create positive change for the whole system?
- Are there parts who most want support from you, or most want to be heard?
- Are there any parts holding opinions of those close to you: family, friends, society?
- Are there any parts coming up in response to the mapping process? (E.g. perfectionist parts, confused parts, distracted parts. Try saying hi to those parts, sending them some compassion, and seeing if they need anything from you).
But ultimately, it’s totally up to you what questions you ask and what information you record.
Examples of parts maps
Finally, here are some examples of parts maps to show you how varied they can be.
From here: https://www.unblend.app/blog/what-is-ifs-parts-mapping
From here: https://www.youtube.com/watch?app=desktop&v=Yz975rWP4zg