Have you ever felt like different parts of you were pulling in opposite directions? Maybe one part wants to set a boundary, while another fears disappointing others. This kind of internal conflict is something most of us experience—and it’s exactly what Parts Work, a therapeutic approach within Internal Family Systems (IFS) therapy, helps us explore.

What Is Parts Work?

Parts Work is a core concept of IFS, developed by Dr. Richard Schwartz. It views each person as having many internal “parts”, shaped by life experiences, family roles, societal expectations, and, for many, experiences of trauma and oppression. Some parts act as protectors, working hard to keep us from getting hurt. Others carry wounds from past pain, including intergenerational trauma.

For example, someone who’s experienced trauma might develop a strong fight response. A protector part that's always on alert, scanning for threats. That part likely emerged as a helpful resource during times of danger. But when it becomes overactive, it can misinterpret everyday situations as threats, making life more reactive or stressful than it needs to be.

The goal of Parts Work isn’t to eliminate these parts. It’s to build a relationship with them. To understand their roles, how they came to be, and what they need. This approach cultivates greater emotional awareness, nervous system regulation, and self-compassion.

Why It Matters

Parts Work has been shown to be beneficial for managing stress, healing trauma, and deepening self-understanding. When integrated with other modalities like Somatic Therapy, Cognitive Behavioral Therapy, or Narrative Therapy, its effectiveness is further enhanced.

And the best part? You don’t need to be in therapy to begin connecting with your inner world. This approach is intuitive, compassionate, and accessible to anyone.

My Personal Journey with Parts Work

Lately, some of my protector parts have been working overtime. My pleaser part worries that people won’t like what I have to say. My performer part doesn’t want me to mess up. And my teenage "cool girl" part? She’s rolling her eyes and muttering, “Ugh, blogs are cringe.”

Over the years, I’ve learned how to lovingly, and sometimes firmly, unblend from these parts, unburden what they’ve been carrying, and reintegrate them into my internal system with more clarity. That’s the IFS way of saying: I’ve come to understand these parts with compassion, recognizing both their brilliance and their blind spots.

My pleaser part, when healed, is empathy in action. A ball of light and kindness, committed to connection and care. But she can sometimes care a little too much, making it hard to focus or make decisions.

My performer part has helped me show up with humor, intention, and energy. From dance recitals to community-building. But when I’m vulnerable, she can freeze up in fear of “messing it up.”

My teenage part reminds me to be intentional and to care (within reason) about how I’m perceived. She keeps things real, but she can also be a little judgey.

And beneath all these parts? A younger part who, for a long time, was simply afraid to be seen.

I held her through grad school, internships, community mental health, and private practice. But when I finally had time to focus on creating training content and somatic resources I’d been dreaming up for years, I froze.

My own somatic therapist gently reminded me that a deep freeze often means something big is coming.

She was right.

Through that work, I met a new part. She had been with me all along, but now I could finally see her. In guided imagery, she appeared without eyes—quiet, steady, and powerful. Think: oracle-in-a-cave. She didn’t say much. She didn’t need to. She held boundaries, clarity, and accountability. She reminded me that staying stuck is a choice. That fear is just a feeling. That I am capable of moving forward.

She is my counterweight to the pleaser. She is tough love.

And my pleaser? She’s still here too. Reminding me that we all have parts that are afraid to be seen. That the desire to belong is universal. That we can hold each part with love.

How to Get Started with Parts Work

You don’t need to be in therapy to begin exploring Parts Work. Here are a few gentle steps to get started:

Identify Your Parts
Pay attention to thoughts, emotions, physical sensations, and behaviors. Notice when you're pulled in different directions. Try naming your parts or giving them roles.

Get Curious
Instead of pushing parts away, ask what they’re trying to do for you. What are they protecting? What do they need? Journaling, visualization, or mindful reflection can help.

Practice Self-Compassion
Every part of you exists for a reason. Even the parts that feel self-sabotaging are trying to protect you in their own way.

Consider Therapy
If you’d like support, working with a therapist trained in IFS can help you deepen your practice. Search directories like Psychology Today to find someone in your area.

Explore Further
Books like “No Bad Parts” by Dr. Richard Schwartz or resources from the IFS Institute are great places to learn more.

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