Free IFS Notes and Videos

These are notes and videos I've put together over the years — born out of the Drop-In Circles, my own research, and a genuine obsession with this stuff. They're free, they're for everyone, and you don't need to be a therapist to find them useful.

I've organised them by topic below. Each link takes you to a written piece, a video, or both. Dip in wherever feels relevant.

Introduction to IFS — what it is, how it works, and why it's different Notes| Video (20 min)

Morning Check-In — a short IFS practice, adaptable for any time of day Video

IFS concepts in depth

Internal Polarisations — when parts are locked in conflict with each other Notes

Self-Like Parts — parts that look like Self but aren't quite Notes

Gatekeeping Parts — the parts that protect us from going too deep, too fast Notes

Creative Explorations in IFS — working with imagery, metaphor, and creativity Notes

The Shame Cycle series

A multi-part series exploring how shame operates through our protective system:

Part 1 — IFS and the Shame Cycle Notes

Part 3 — Inner Critics Notes

Part 4 — The Never Again Team (anticipatory scouts) Notes

Part 5 — The Warrior Mutiny (it's not me, it's you) Notes

Part 6 — Addictive Processes and the Rescue Team Notes

IFS and the nervous system

Somatic IFS — working with the body in IFS Notes

IFS and Polyvagal Theory — Self energy and the nervous system Notes

IFS and specific experiences

Anxiety and Depression through an IFS lens Notes

IFS and Neurodivergence Notes

Befriending Narcissistic Parts Notes

Stonewall, Avoid, Blank — the Get Me Outta Here Heroes Notes

IFS and relationships

Intimacy from the Inside Out (IFIO) — an intro to IFS couples therapy Notes

The Drama Triangle through an IFS lens Notes

Legacy and lineage

Legacy Burdens and Heirlooms — cycle breaking across generations Notes

Scarcity Unburdening — notes on legacy and scarcity Notes

IFS and the wider world

Self-Led Activism — bringing IFS into how we engage with the world Notes

If you'd like to explore IFS in community, come along to one of the Drop-In Circles — online across the UK or in person in Gloucestershire.