Raise your hand if you’ve scoured the internet for body image journaling prompts, only to find the same tired advice:

“Name 5 things you love about yourself that have nothing to do with your appearance.”

Cue the immediate sigh.

Listen, I get it. Those prompts aren’t bad—they can be a helpful baby step. But at what point are we going to stop skimming the surface and actually do the work of healing?

If you’re here, I’m guessing you’re craving something deeper. You don’t just want to cope with bad body image days—you want to transform the way you relate to your body for good.

That’s exactly what we’re doing here.

These aren’t your average body image journaling prompts. We’re using parts work (IFS) to go beyond forced positivity and into real, lasting healing—so you can start feeling more at home in your body instead of constantly battling it.

Ready? Let’s dive in.

Click here to skip ahead to the journal prompts for body image healing

Using Parts Work to Uncover Body Image Wounds

“Parts work” has gained popularity over the last few years, but it’s actually been a popular therapeutic modality for years. “Parts work” is a short term that comes from the therapeutic practice of Internal Family Systems (IFS), developed by Dr. Richard Schwartz.

IFS focuses on acknowledging the minds different parts that each have their own thoughts, feelings, and motivation. The goal of this therapeutic practice is to create harmony between each part system.

A Quick Overview of Each Part System

The core of every human being is known as “the self”. This part can and should be the ultimate leader of the internal system. When the self is completely differentiated from all parts, many describe this feeling as being “centered.”

Overall, there are 3 general groups of parts known as:

• Exiles: These are the sad, scared, or hurt parts of you that feel like little kids hiding in a closet. They hold big feelings like shame, fear, or loneliness, and they don’t want anyone to see them. They just want to be loved, but they’re afraid no one will accept them.
• Firefighters: These parts jump in when the exiles’ feelings get too big or scary. Imagine firefighters rushing in with sirens blaring! But instead of putting out real fires, they distract you—maybe by making you scroll on your phone, engage in disordered eating behaviors, or think about changing your body with a new trendy diet. Their goal is to make the bad feelings go away fast, even if it’s not always helpful in the long run.
• Managers: These parts are like little bosses in your head, trying to keep everything under control so the exiles don’t get upset. They might make you plan, overthink, or be extra hard on yourself to avoid feeling big emotions. They believe that if they keep you “perfect” or in control, you won’t have to feel hurt. (This is where an eating disorder thrives).

For more in-depth information regarding the parts system, check out this blog post!

5 Journal Prompts to Feel More Confident in Your Body Using Parts Work

Before we dive into the journal prompts for body image healing, 💡 remember: all of your parts are trying to help you in some way. These prompts will guide you to meet them with curiosity and compassion, not judgment.

Step 1: Identify Your Hurting/Wounded Part(s)

📝 “If I imagine my negative body thoughts coming from a younger version of me, what does she look like? What is she feeling? What does she believe about herself?”

➡ Tip: Close your eyes and picture this part of you. Let her speak freely. You might be surprised by what she says.

Step 2: Acknowledge Your Defense Mechanisms (Unconscious and Conscious)

“When I start feeling uncomfortable in my body, how do I react? Do I distract myself, criticize myself, avoid mirrors, change my clothes, or make plans to ‘fix’ my body? How might these reactions be trying to protect me?”

➡ Tip: Approach this with curiosity, not shame. These behaviors once served a purpose.

Step 3: Create a Safe Place to Explore Your Part(s)

📝 “If my hurting part could design a safe, comforting space just for her, what would it look like? What colors, textures, smells, or objects would make her feel safe and loved?”

➡ Tip: Describe this space in detail. Maybe it’s a cozy blanket fort, a sunny meadow, or a place from your childhood.

Step 4: Heal Your Hurting/Wounded Part(s)

📝 “What does this part of me need to hear from me today? If I could wrap her in love and reassurance, what words would I say?”

➡ Tip: Imagine speaking to her as if she were a little girl who just wants to feel accepted. What would you say to comfort her?

Step 5: Integrate Harmony Between Part(s)

📝 “What would it look like for my different parts (the one who struggles with body image, the one who protects me, the one who wants to heal) to work together instead of against each other? How can I remind myself that I am whole—not broken?”

➡ Tip: You might write a letter from your wise, compassionate self to all your parts, helping them find balance together.

Healing body image isn’t about “getting rid” of parts of you—it’s about understanding them, caring for them, and leading them with self-compassion.

You are already whole.

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