Have you ever caught yourself saying things like, “A part of me really wants to do this... but another part is scared”? That small phrase a part of me, might actually hold a lot more power than we think.

In therapy, especially in modalities like Internal Family Systems (IFS) or ego-state work, there's a growing focus on what's called "parts work." The idea is simple but profound: we are not just one single, unified self. Instead, we are made up of many different “parts,” each with its own voice, story, and purpose. Parts work was developed by Dr. Richard Schwartz, who wrote a book called No Bad Parts. I love that title because it really captures the heart of IFS therapy: even the Parts that feel difficult or bad are actually trying to help us in their own way.

So, What Are “Parts”?

Think of your inner world like a cast of characters in a play. You might have a Part that’s driven and ambitious, another that’s anxious and cautious, and maybe a younger Part that still carries pain from the past. These Parts aren’t bad or broken. They’re trying to help you, often in the only way they know how.

Sometimes these Parts work well together, and other times…not so much. Ever felt completely torn about a decision? That’s probably two (or more) Parts pulling in different directions.

Why Work with Parts?

Parts work helps us slow down and listen to the different voices within us, rather than pushing them away or trying to silence them. In therapy, we create space to understand each Part’s role, its fears, and most importantly, what it’s trying to protect us from.

When we can meet these Parts with curiosity instead of judgment, real healing can happen.

For example:

A perfectionist Part might actually be trying to protect you from shame.
An angry Part might be shielding a much younger Part that felt powerless.
A shutdown Part might be trying to keep you safe from overwhelming feelings.
An addictive Part might be protecting you from pain or trauma.

The three different types of Parts

Managers – these Parts try to control your environment and prevent pain. Managers might show up as a perfectionist, inner critic, people pleaser, etc.
Firefighters – these Parts act impulsively to distract or soothe. Firefighters might show up as addictive behaviours, dissociation, anger outbursts, etc.
Exiles – these parts hold onto pain, shame, or trauma from the past. Exiles are often the wounded younger part that still carry underlying beliefs such as feeling unlovable, unworthy, or there is something wrong with them.

You Are More Than Your Parts

Here’s the most important piece: You are not just these Parts. There is also something called the Self – a calm, compassionate, grounded presence that exists beneath all the inner noise. In IFS, we believe the Self can lead the system. And when the Self is present, healing is not only possible – it’s natural.

What Does Parts Work Look Like in Therapy?

In a session, your therapist might help you:

Identify the Parts that are showing up
Get curious about what each Part wants or fears
Notice how Parts relate to each other (or to you)
Build a trusting relationship between your Self and your Parts

It might involve visualization, inner dialogue, or just slowing down to feel what’s happening inside. It can be deep, emotional work – but also incredibly empowering.

A Compassionate Way of Seeing Yourself

At its core, parts work is about compassion. It shifts the question from “What’s wrong with me?” to “What is this Part trying to say?” And that subtle shift can change everything. If you’ve ever felt confused by your own reactions, stuck in old patterns, or hard on yourself for feeling “too much,” parts work might be a path worth exploring. It invites you to meet yourself with patience, curiosity, and care – and that’s something we could all use a little more of.

References

Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the internal family systems model. Sounds True

Connect Here