Parts work in therapy is a fascinating approach that views the mind as being composed of different “parts” or sub-personalities, each with its own perspectives, job duties, and more. This method helps individuals understand and harmonize these parts to achieve better mental health and self-awareness.
You may have heard it called parts work, Internal Family Systems (IFS), ego states, etc. It’s an approach that has been around for so long, we don’t know where it comes from. Many indigenous cultures utilize this approach as well, so it’s long been a practice in mental wellbeing.
It’s not as dramatic as the movie Split or Sybil.
Parts work IS NOT saying that we all have multiple personality disorder (which is now called Dissociative Identity Disorder). Instead it’s the idea that our parts function on a continuum, some parts being stronger or more familiar to us while others may feel farther away.
For example, let’s say you get into an argument with someone you love dearly. However, in the heat of the moment, you say some things you (later) regret. In the moment it felt so true! And that it needed to be said! But you notice that after a few hours of cool down time you regret saying those things because that actually wasn’t the truth – it’s just how the angry part of you felt when that part was “in the drivers seat”.
It is powerful, deep work that puts the puzzle pieces together.
The heft of the work in parts work is getting our parts to recognize that we are adults, we are mostly safe, hearing out the parts “gripes” of the system, and building a more cohesive system of parts (instead of them taking over whenever they want!)
Here are some key points about parts work:
- Understanding Internal Conflicts: Parts work helps identify and resolve conflicts between different parts of the self. For example, one part might want to avoid social situations due to fear, while another part desires social connection².
- Compassionate Redirection: It views competing behaviors as well-intentioned aspects of ourselves that need compassionate redirection. Many of these parts may be performing outdated roles that were once helpful but are now counterproductive².
- Therapeutic Approaches: The most well-known form of parts work is Internal Family Systems (IFS), which helps people identify, understand, and embrace their various parts. Other approaches include Gestalt Therapy, Voice Dialogue, and Jungian Archetypal work¹³.
- Healing and Integration: By learning about and integrating these parts, individuals can heal from past traumas and make it easier to shift between different emotional states when needed⁴.
This approach can be particularly beneficial for those who feel conflicted or stuck in certain behaviors and are looking for a deeper understanding of their internal psychological landscape.
Give it a try: Take a moment to think about when you’ve noticed having conflicting feelings about a choice you’ve had to make. What were the opposing sides arguing about? What point did each side want to make? What emotions did each side hold? What is each side afraid of happening? If you could give each part the microphone, what would they say to you?
Does this resonate with you, or is there a specific aspect of parts work you’re curious about? Reach out to talk more about what you are looking for in therapy!
Source: Conversation with Copilot, 9/26/2024
(1) What Is Parts Work And Can It Help Me? A Therapist Explains. https://www.thegoodtrade.com/features/parts-work-therapy/.
(2) How Parts Work Helps Us Get to Know Ourselves. https://www.psychologytoday.com/us/blog/making-the-whole-beautiful/202202/how-parts-work-helps-us-get-know-ourselves.
(3) What Is Parts Works & How Is it Used in Therapy? – Choosing Therapy. https://www.choosingtherapy.com/parts-work/.
(4) Parts Work Therapy – Healing Well Counseling. https://healingwellcounseling.com/parts-work-therapy/
(5) Marich, J. (2023). Dissociation made simple: A stigma-free guide to embracing your dissociative mind and navigating daily life. North Atlantic Books.
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