What Does “Unblending” Mean in IFS?
“Unblending is a key practice in Internal Family Systems (IFS) therapy. It allows you to separate your Self—your calm, compassionate core—from the parts of you that might feel overwhelmed, anxious, or reactive.”

Why Unblending Matters

• Regain Control: Helps you take back leadership from reactive parts.
• Enhance Clarity: Allows you to better understand and communicate with your parts.
• Reduce Overwhelm: Creates a sense of calm by lessening emotional intensity.

Step-by-Step Unblending Exercise

1. Pause and Notice: Take a moment to recognize when a part is activated.
2. Name the Feeling: Identify the emotion the part is carrying (e.g., anger, fear).
3. Acknowledge the Part: Say, “I see you, and I appreciate your efforts to help.”
4. Create Distance: Visualize stepping back from the part or imagine it sitting beside you.
5. Reassure the Part: Let it know that the Self is present to lead and provide guidance.

Benefits of Regular Unblending Practices

• Reduces reactivity in stressful situations.
• Improves communication with your inner system.
• Fosters emotional healing and balance.