Trailheads in Internal Family Systems (IFS) Therapy

In Internal Family Systems (IFS) therapy, there’s a simple but powerful concept that helps clients make sense of why they get emotionally activated. It’s called a trailhead.

What are Trailheads in IFS Therapy?

A trailhead in IFS is what we notice inside ourselves when we get hijacked, or something throws us out of sync (or out of Self-energy in IFS-speak). In everyday language, people might call it a “trigger,” but in IFS, a trailhead is much more than that. It’s not just the external event that activates us, it’s our emotional response to the event, and the opportunity that response gives us to turn inward.

You can think of a trailhead as a doorway. When you notice one, you’ve found an entry point into your inner world. If you follow the path inward, it can lead you to the deeper parts of yourself that hold pain, limiting beliefs, or burdens. This is one of the most important processes in IFS learning to notice trailheads, do a U-turn, and follow them compassionately back to the parts that need help.

What's the difference between a Trailheads and a Trigger?

So, what’s the difference between a trigger and a trailhead?

• A trigger is the external event, the thing that happens outside of you.

• A trailhead is your internal response to that event.

  
  

For example, imagine you’re in a meeting at work and someone interrupts or talks over the top of you. The interruption itself is the trigger. But the tightness in your chest, the flash of anger, or the sinking feeling that you’re not respected - that’s the trailhead.

Noticing the trailhead invites you to pause at the and turn towards the parts that got activated in that moment. Instead of staying focused on what the other person did wrong, we ask: What happened inside me when this external thing happened?  This is the U-turn, shift from the external to the internal, using the trailhead as the starting point for exploration.

The Universality of Trailheads

A common misconception is that if we’re “healthy” enough or “spiritual” enough, we’ll stop being triggered. But the truth is, we will always have trailheads. Life will always bring us situations that stir up our inner world. No, this doesn’t mean we’re broken. Trailheads are not signs of failure; they are signs that there is still something inside us asking for attention.

In fact, trailheads are like big neon arrows pointing us toward what needs support inside us. They show us where a Part has been carrying pain, fear, or a burden for too long. By following trailheads with curiosity and compassion, we can begin to help those Parts and restore balance to our internal system.

Common Trailheads

Because trailheads are about our response, they can show up in many forms depending on our history. A trailhead might come from:

• A particular smell that reminds you of the past

• A tone of voice that feels harsh or dismissive

• Certain words or phrases that land heavily

• Imagery or memories that get stirred up

• The way someone reacts (or doesn’t react) to you

Remember, the key is not the external event itself, but the question: What happened inside me when that thing happened? That’s the trailhead.

Working With Trailheads: Step by Step

So how do you actually work with a trailhead? Here’s a simple breakdown of the process:

1. Pause and Stop

When a trailhead arises, our nervous system often jumps straight into a reactive/hyperarousal mode. Someone later asks, “What were you thinking?” and the honest answer is: you weren’t. When the autonomic nervous system goes into activation, rational thought is at least partially offline.

The first step is to pause. Stop. Take a slow, deep breath, and notice that you were activated. This small act helps bring you back towards the present moment and signals a sense of safety to your nervous system.

2. Orient to Self-Energy

In IFS language, the pause allows you to reconnect with Self-energy. Even if it’s just a little calm or curiosity, that shift is enough to start creating space between you and the activated Part.

3. Externalise or Create Space

Sometimes this means journaling, drawing, or talking it through with someone. Other times it simply means walking away from the situation long enough to notice what’s happening inside.

4. Investigate With Curiosity

Once there’s some separation, you can begin to explore:

• What exactly was the trigger?

• What happened inside me when it occurred?

• What emotions or body sensations came up?

• Does this feel familiar? Does it connect to something earlier in my life?

  
  

This curiosity transforms the trailhead from a reactive loop into an opportunity for deeper knowledge.

5. Notice the Underlying Protest

Often, a trailhead is really a protest from within, a part waving its arms, trying to say, “Pay attention! This still hurts.” By listening to the protest instead of pushing it away, you begin the process of helping it, starting by letting it know it's not alone.

6. Practice Repetition

Like any skill, working with trailheads gets easier with practice. The more often you pause, breathe, and explore, the more you strengthen your ability to respond from Self instead of react from Parts.

Why Trailheads Are a Gift

Although they can be painful, trailheads are opportunities in disguise. They are the body and mind’s way of showing us exactly where your attention is needed inside. Without trailheads, it would be much harder to know which Parts of us are still holding burdens.

In this way, IFS reframes triggers. Instead of being problems to get rid of, trailheads are invitations to grow. Over time, as clients follow their trailheads inward, they find that the intensity of their reactions decreases. They may still get activated, but it doesn’t hijack them in the same extreme way. They have more space, more choice, and more Self-energy available.

A Practice to Try

If you’d like to experience this directly, try one of the practices offered by Dr. Richard Schwartz, the founder of IFS. His guided meditation The Path offers a simple way to begin noticing and working with trailheads. As you listen, pay attention to any trailheads that arise. Instead of judging them, try approaching them with curiosity and compassion. You may be surprised at what begins to unfold.

In life, trailheads are inevitable. They will always show up, because life will always stir something in us. But in IFS we learn that trailheads don’t have to derail us. Instead, they can become allies, signals that guide us toward greater self-knowledge and wholeness.

About the Author

Sean Cuthbert is a Clinical Psychologist, Psychology Board of Australia (PBA) Approved Supervisor, Certified IFS Therapist, and IFS-I Approved Clinical Consultant in private practice in Melbourne, online throughout Australia, and internationally. He provides 1:1 therapy for clients, and supports professionals through individual and group supervision/consultation.