T.R.U.S.T. – A Mnemonic for Identifying & Gaining Trust with Parts in IFS
When beginning Internal Family Systems (IFS) therapy, the early work of identifying parts, gaining trust, and mapping the internal system is foundational. However, it can feel overwhelming to navigate.
To help simplify this process, whether you’re a therapist guiding a client or an individual doing parts work, IFS can be structured into a simple T.R.U.S.T. framework—a practical guide I came up with to ensure the process remains safe, clear, and effective.
Understanding the Types of Parts in IFS
Before applying the T.R.U.S.T. framework, it's important to understand the types of parts within IFS:
Exiles → These are the wounded, vulnerable parts carrying pain, fear, shame, or trauma. Exiles do not have a protective role; rather, they are the parts that need protection because their pain feels overwhelming. While they don’t try to control the system, they can indirectly influence protectors through their deep emotional wounds.
Protectors → These parts work to keep the system safe by preventing (or reacting to) exile activation. Protectors come in two subtypes:
Managers → Proactive protectors that control, perfect, or avoid pain before it happens (e.g., overanalyzing, people-pleasing, staying hypervigilant in therapy).
Firefighters → Reactive protectors that step in when exiles are triggered, often through impulsive or numbing behaviors (e.g., shutting down, anger outbursts, addiction, avoidance).
Recognizing these roles allows for deeper trust and more effective mapping of your internal system.
How to Identify a Part
For those new to this work, identifying a part can take practice. A part may first appear as:
A thought pattern (e.g., "I need to fix this now," "I always mess up")
An emotion (e.g., anxiety, frustration, guilt, numbness)
A body sensation (e.g., tightness in the chest, a knot in the stomach, tension in the shoulders)
An urge or behavior (e.g., procrastinating, people-pleasing, withdrawing, overworking)
Once a part is noticed, the next step is inquiring into what type of part it is:
Does it feel young, vulnerable, or overwhelmed? → It may be an Exile.
Does it feel controlling, critical, or striving to manage situations? → It may be a Manager.
Does it feel impulsive, reactive, or desperate to escape pain? → It may be a Firefighter.
By tuning into how a part feels, thinks, and acts, you can begin to develop a clearer understanding of its role within your system.
T-R-U-S-T Framework
T - Track & Tune In
Key Action: Notice when a part is present. Pay attention to thoughts, emotions, and body sensations.
Guiding Questions:
Where do you feel this part in your body?
Does it have a shape, movement, or energy?
What type of part might this be (Exile, Manager, Firefighter)?
R - Recognize & Reframe
Key Action: Understand that every protector part has a role, even if its methods feel extreme.
Guiding Questions:
What is this part trying to do for you?
What is it afraid would happen if it didn’t do its job?
Is this part working ahead of time to prevent pain (Manager) or reacting strongly to distress (Firefighter)?
U - Unblend & Understand
Key Action: Help the Self separate from the part so you can observe it rather than be overwhelmed by it.
Guiding Questions:
Can you notice this part rather than be this part?
Can you be with it, rather than in it?
S - Soften & Stay Curious
Key Action: Build trust by respecting the part’s fears and pace. No forcing, just listening.
Guiding Questions:
What does this part need from you right now?
Does it feel safe enough to share more?
T - Track the System as a Whole
Key Action: Notice how parts relate to each other. Map the system over time.
Guiding Questions:
Are there opposing parts?
Does one manage or silence another?
Which parts dominate?
How to Apply T.R.U.S.T. in Sessions or Self-Reflection
Use it as a session guide → If a client is overwhelmed or struggling to connect with a part, return to T.R.U.S.T. to slow the process down.
Use it as a personal check-in → When parts feel loud or conflicted, ask: Where am I in the T.R.U.S.T. process?
Use it with mapping tools → Once parts start revealing themselves, externalize them through visual mapping (see next post) to deepen clarity.
This framework ensures that parts are met where they are, mapped as they emerge, and allowed to move when ready—all at a pace that honors the system’s natural flow.
Next Steps: Mapping Your Parts
If you’d like to explore creative ways to map your internal system, stay tuned for my next blog post. I’ll be sharing ideas for mapping, including my new favorite method—Jungian mandala mapping for IFS parts. This approach offers a powerful, visual way to understand and work with your system in a deeper, more embodied way.
