The IFS Self-Therapy Workbook
A Gentle, Trauma-Informed Guide to Meeting Your Parts and Leading with SelfBy Levi G. Wilder
Length2h 45m
About this audiobook
Internal Family Systems (IFS) offers a kinder way to understand your inner world. This gentle, trauma-informed audiobook shows you how to notice your parts, get to know them with curiosity, and lead your inner life from the calmer, steadier place IFS calls Self, one small step at a time.
You'll hear:
- A 10-week core practice built on the six Fs: find, focus, flesh out, feel toward, befriend and fears
- Chapters on the inner critic, the inner child, people-pleasing, perfectionism, worry, shame, bingeing, numbing and rage, and parts in relationships
- Safety first: grounding skills, stop rules and careful pacing for trauma survivors
- Honest notes on what IFS studies do and don't show yet
The worksheets and diagrams are described in the audio. A printable toolkit with all the worksheets is at levigwilder.com. You don't need it to follow the audiobook.
This edition is independent and isn't endorsed by the IFS Institute. It's a self-help guide, not IFS therapy.
Audiobook details
GenrePsychology, Self-Help
Length2 hrs 45 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateNov 6, 2026
LanguageEnglish
Table of contents
1Opening Credits
2Introduction: Start Here
3Chapter 1. Your Mind Is a System of Parts
4Chapter 2. Managers, Firefighters and Exiles
5Chapter 3. Self, the Calm Center
Mostrar todos os capítulosVer menos
6Chapter 4. Safety First
7Chapter 5. Week 1, Find: Noticing a Part
8Chapter 6. Week 2, Focus and Flesh Out
9Chapter 7. Week 3, Feel Toward: Unblending
10Chapter 8. Weeks 4 to 5, Befriend a Protector
11Chapter 9. Week 6, Fears: What Your Protector Is Afraid Of
12Chapter 10. Week 7, Mapping Your System
13Chapter 11. Week 8, Working with Polarized Parts
14Chapter 12. Week 9, Exiles, Gently
15Chapter 13. Week 10, Understanding Unburdening
16Chapter 14. The Inner Critic
17Chapter 15. The People-Pleaser and the Caretaker
18Chapter 16. Perfectionism and the Overworker
19Chapter 17. Firefighters: Bingeing, Numbing, Scrolling and Rage
20Chapter 18. Anxiety and the Worrier
21Chapter 19. Shame, Loneliness and the Inner Child
22Chapter 20. Complex Trauma and Dissociation: Going Slowly
23Chapter 21. Parts in Relationships
24Chapter 22. A Daily Self-Led Practice
25Chapter 23. Setbacks and Finding the Right Support
26Closing: Leading with Self
27A Month of Gentle Check-Ins
28Quick Reference: The 10-Week Practice
29Frequently Asked Questions
30Glossary
31A Note on Sources
32Your Companion
33About the Author
34Closing Credits
Black AF HistoryMichael Harriot15h 43m4.7 (14.6K)$33 · $0.00
Bad Fat Black GirlSesali Bowen6h 32m4.7 (2.8K)$24 · $0.00
Invisible StormJason Kander6h 48m4.7 (3.2K)$24 · $0.00
I Am The StormJanice Dean9h4.6 (1.5K)$8 · $0.00
On Democracies and Death CultsDouglas Murray10h 38m4.6 (6.5K)$29 · $0.00
TerraformPropaganda5h 39m4.7 (594)$24 · $0.00
Southern Horrors: Lynch Law in All Its Phases (Annotated)Ida B. Wells-Barnett2h 44m4.6 (1.3K)$2 · $0.00
Hour of the HeartIrvin D. Yalom, Benjamin Yalom8h 19m4.6 (2.3K)$26 · $0.00
Braving the TruthRachel Held Evans11h 31m4.7 (359)$29 · $0.00
Level UpRob Dial7h 42m4.6 (3.3K)$26 · $0.00
As a JewSarah Hurwitz8h 36m4.6 (1.2K)$26 · $0.00
Saint Joan (Annotated)George Bernard Shaw6h 20m4.6 (1.2K)$1.20 · $0.00
Burn the HaystackJennie Young, PhD9h 30m4.6 (543)$29 · $0.00
Woman and the New Race (Annotated)Margaret Sanger6h 30m4.6 (1K)$1.99 · $0.00
Good InsideBecky Kennedy9h 55m4.5 (59.3K)$29 · $0.00
The Mis-Education of the NegroCarter Godwin Woodson5h 4m4.5 (29.4K)$1.20 · $0.00
Du Bois: EssaysW.E.B. Du Bois6h 22m4.6 (1.5K)$1 · $0.00
The North American Indian (Illustrated Edition)Edward S. Curtis, Frederick Webb Hodge5h 59m4.6 (1.4K)$2 · $0.00
Valley of the BirdtailAndrew Stobo Sniderman, Douglas Sanderson10h 1m4.6 (2.4K)$29 · $0.00
Lies My Therapist Told MeGreg E. Gifford9h 3m4.6 (503)$29 · $0.00
Learning to PrayJames Martin13h 24m4.5 (3.4K)$33 · $0.00
Autism Out Loud: the instant New York Times Bestseller. Moving Stories and Parenting Lessons Learned from Three Mothers of Children with AutismKate Swenson, Carrie Cariello, Adrian Wood8h 41m4.8 (2.1K)$26 · $0.00
The StepsSylvester Stallone9h 4m4.8 (636)$29 · $0.00
Swayam Ki AwaazPrem Rawat8h 34m4.7 (1.1K)$26 · $0.00
Forever BoyKate Swenson9h 27m4.7 (5K)$29 · $0.00
You Are Worth ItKyle Carpenter, Don Yaeger8h 53m4.7 (4.8K)$29 · $0.00
The Happiest Man on EarthEddie Jaku3h 48m4.6 (178K)$7 · $0.00
Finding MeViola Davis9h 15m4.6 (256.4K)$29 · $0.00
Spiritual AnatomyDaaji Kamlesh D. Patel9h 47m4.7 (319)$29 · $0.00
The Dangerous Truth about Today’s MarijuanaLaura Stack CSP, MBA9h 57m4.7 (385)$20 · $0.00
The Gospel according to Spiritualism (Translated)Allan Kardec14h 39m4.6 (3.9K)$5.70 · $0.00
Birdie & HarlowTaylor Wolfe7h 50m4.6 (6.5K)$26 · $0.00
CrossroadsKaleb Dahlgren7h 56m4.6 (4.9K)$26 · $0.00
Life on the BridgeKaelynn Partlow5h 40m4.6 (1.1K)$24 · $0.00
Keep Your Love OnDanny Silk9h 4m4.6 (8.1K)$10 · $0.00
The Tao of Joy Every DayDerek Lin10h 24m4.6 (762)$20 · $0.00
UndividedVicky Beeching9h 2m4.6 (1.3K)$29 · $0.00
HE CAN WHO THINKS HE CAN & OTHER BOOKS ON SUCCESSOrison Swett Marden5h 54m4.6 (1.2K)$0.99 · $0.00
Level UpRob Dial7h 42m4.6 (3.3K)$26 · $0.00
Burn the HaystackJennie Young, PhD9h 30m4.6 (543)$29 · $0.00
You may also like
How To Stop Worrying And Start LivingDale Carnegie13h 17m4.2 (149.2K)$1 · $0.00
The Art of Thinking ClearlyRolf Dobelli7h 49m3.9 (130K)$5 · $0.00
How to RelaxThich Nhat Hanh1h 16m4.3 (9.2K)$15 · $0.00
A Series of Lessons in Raja YogaWilliam Walker Atkinson8h 53m4.1 (559)$2 · $0.00
Breathe In, Breathe OutStuart Sandeman11h 39m4.3 (2K)$29 · $0.00
Meditation Made EasyLorin Roche1h 35m4.2 (409)$16 · $0.00
The Gift of TherapyIrvin Yalom7h 39m4.5 (38.8K)$26 · $0.00
Affirmations: Powerful Affirmations to Connect With Your Soul's Language (Positive Affirmations for Everyday Life, Manifesting, and Words of Encouragement)Daniel Turpin1h 37m$3.50 · $0.00
Cognitive Behavioral TherapyEric Holt1h 47m4.2 (41) Only with Ultra
Shadow Work for Beginners – Understand Yourself, Feel Better and Heal Emotional PatternsMateusz Janeczek5h 50m$6.40 · $0.00
Shortcuts to MeditationJohn Records36m5.0 (15)Free
Brockwood Park 1975 - Public Talk 2 - Can suffering end totally?J. Krishnamurti1h 17m$6 · $0.00
Mindfulness: Meditation Techniques for Every Life Challenge (Everyday Rituals to Conquer Anxiety and Claim Unlimited Inner Peace)Levi Rainwater38m$3.50 · $0.00
The Psychology of Big DecisionsSara Melo3h 14m$1.80 · $0.00
Through the Mind's EyeMia R. Wellington4h 39m$4.10 · $0.00
The Benediction of MeditationJiddu Krishnamurti1h 7m4.6 (36)$5 · $0.00
The Architecture of Extraordinary LifeDanniel Silva3h 48m$1.80 · $0.00
Mindfulness: A Practical Guide to Living in the Present MomentRonnie Rhodes2h 21m$3.50 · $0.00
Beyond The Shadows: Understanding, Living With, and Overcoming DepressionIBRAHIM ABDULRAZAK NUGWA14h 38m$26 · $0.00
Your Subconscious PowerCharles M. Simmons8h 23m4.2 (87)$4 · $0.00