An Introduction to Parts Work
When it comes to therapy, many people assume that healing involves changing or eliminating negative thoughts and emotions. But what if, instead of trying to silence those inner voices, we listened to them? This is the foundation of Parts Work, specifically the Internal Family Systems (IFS) model, a powerful therapeutic approach that helps individuals better understand themselves by recognizing and working with different “parts” of their inner worlds.
If you’ve ever felt like part of you wants to do something, while another part holds you back, you already know what parts work entails– but let’s explain further.
What Is Parts Work?
Parts Work, particularly in the IFS model, is based on the idea that we are all made up of multiple sub-personalities, or “parts.” These parts develop throughout life to protect us, help us adapt, and cope with challenges. Some parts take on “burdens” from past experiences, while others work hard to keep us safe from emotional pain.
According to IFS, these parts fall into three primary categories:
Exiles – These are parts that hold painful emotions, memories, and traumas. They are often hidden away to prevent overwhelming feelings.
Managers – These proactive parts work to keep us functioning and in control. They often push us toward perfectionism, people-pleasing, or high achievement.
Firefighters – These parts react when exiles become triggered, often using coping mechanisms such as avoidance, numbing, or impulsive behaviors to shut down painful feelings.
I personally don’t get too stuck on identifying what “type” of part each part is. Sometimes it’s helpful, but I don’t think everyone needs that label.
At the core of the IFS model is the idea that we all have a Self—a calm, compassionate, and wise center that can lead and heal our parts when we learn to connect with it and ideally embody it as much as possible.
What to Expect in an IFS Therapy Session
A typical IFS session is a gentle, exploratory process where the therapist guides you in identifying and understanding different parts of yourself. Here’s what you can expect:
Getting to Know Your Parts – Your therapist will help you tune into your internal world and notice different parts that may be present.
Building a Relationship with Your Parts – Instead of trying to push them away, IFS encourages curiosity and compassion toward each part, even those that may seem “negative.”
Unburdening Exiles – Once parts feel safe, you can begin the process of helping them release old wounds and burdens, allowing for healing and transformation.
Strengthening the Self – Through this process, your core Self becomes the leader, allowing you to move through life with more ease and self-compassion.
Common Misconceptions About Parts Work
Despite its growing popularity, there are some common misunderstandings about IFS therapy:
“Having parts means I have multiple personalities.” IFS is not the same as Dissociative Identity Disorder (DID). Everyone has different parts—this is a normal and healthy aspect of being human. (Parts work can certainly be helpful for those with DID, though, too.)
“I need to get rid of my ‘bad’ parts.” There are no bad parts (there’s a great book with this title, too)! Every part has a positive intention, even if its actions are unhelpful. IFS helps transform these parts, not eliminate them.
“IFS is only for trauma work.” While IFS is excellent for trauma healing, it is also used for anxiety, depression, relationship issues, personal growth, and overall self-awareness.
“IFS is just another mindfulness practice.” While mindfulness plays a role, IFS is an active therapeutic process that engages directly with internal parts to create meaningful change.
Final Thoughts
Internal Family Systems therapy offers a compassionate, non-pathologizing way to heal from emotional wounds and develop a deeper understanding of oneself. By learning to work with your parts rather than against them, you can experience profound healing and self-acceptance.
If you’re curious about IFS and Parts Work, consider reaching out to a therapist trained in this model. Healing is not about silencing your inner voices—it’s about learning to listen with compassion and allowing your true Self to lead the way.
Ready to start your mental health journey?
