Internal Family Systems Scripts:

Steps To Unblend from a Firefighter or Manager Protector Part of Self

When our nervous system is dysregulated, also known as being triggered, our protector parts get activated and their feelings and thoughts can flood the body with intense and overwhelming emotions and impulses to act or behave in ways that are out of alignment with how we would show up in a regulated state, as our adult selves, and in our wise mind. That is being blended. To remember our Self again, we need to practice unblending by mindfully locating the part in our body, notice it, name it, enact dual awareness, bringing the prefrontal cortex or the wise adult Self online and into the room with the distressed parts.

1. Assume that any and all upsetting or overwhelming feelings and thoughts are a communication from parts and try to make that assumption even if you are not aware if it is true.

2. Locate the part in your body. It could show up as butterflies in the stomach, a clenched jaw, fidgeting hands, tingling in the limbs etc. Focus on the sensation in your body, giving it your attention and presence.

3. Name the part to the best of your ability. This is sadness, anger, anxiety, fear, shame, guilt. Say, I’m noticing this sad part is active right now. Notice if it changes or moves at all. Try to access curiosity.

4. Create a little more separation, just enough so you can feel their feelings and You too. As you notice the sensation in your body, also notice your spine supporting you. Also notice your feet. Also notice your breath.

5. If you have compassion available to you, try to let that part know that you are here and that you care. See how it responds. See if it has anything that it wants you to know. Give it space and time to respond or not. The point is to begin having a different relationship with that part so that it can feel seen, heard, and understood. We are not trying to make it go away.

6. You can also ask if what you are doing is helping even just a little? What can you do in this moment to help them feel a little less alone? A little less afraid? A little less angry? Do they like it when you check in on them?

With consistent unblending practice you will start to feel less distressed with familiar painful emotions and begin feeling more confidence and have more clarity.