What Is Parts Work Therapy (IFS) and How Does It Help?
Have you ever caught yourself saying, “Part of me wants this… but another part of me doesn’t”? That’s parts work in action.
Parts work (sometimes called Internal Family Systems or IFS) is a powerful therapy tool because it gives language to the complexity inside us. Instead of labeling yourself as “confused” or “broken,” parts work helps you understand: you’re layered, and every part has a reason for showing up.
Why Parts Work Therapy Matters
Most of us carry inner conflicts that feel contradictory. Parts work normalizes these experiences and offers a new lens for self-understanding.
◦ It normalizes inner conflict. Instead of beating yourself up for “not making sense,” you can recognize that different parts of you have different priorities.
◦ It builds compassion. When you realize even your critical or avoidant parts are trying to protect you, it softens the way you relate to yourself.
◦ It creates clarity. By listening to each part, you begin to see the bigger picture of what you actually need.
Examples of Inner Parts in IFS Therapy
In our counseling work with clients in Illinois and Michigan, inner parts often show up like:
◦ The Achiever – pushes you to succeed but burns you out
◦ The Critic – judges to keep you from risk or rejection
◦ The Caretaker – prioritizes others but forgets your own needs
◦ The Playful Part – craves fun and ease, even when life feels heavy
These aren’t “bad” or “good.” They’re simply different voices that formed for reasons; often as survival strategies in earlier life experiences.
How Parts Work Therapy Helps
By working with these inner parts, therapy helps you shift from self-criticism to self-compassion. Some benefits include:
◦ Understanding root causes. Many parts developed in response to past wounds, family expectations, or cultural pressures. Seeing this context helps you approach them with kindness.
◦ Reducing inner conflict. Instead of feeling stuck between two competing desires, you can hear from each part and integrate their needs.
◦ Strengthening your “Self.” In IFS, the “Self” is the calm, compassionate core of who you are. Therapy helps you lead from that grounded place instead of letting reactive parts take over.
◦ Healing wounded parts. Often, younger parts of us still carry pain. Therapy gives them the care and safety they needed back then.
How to Begin Exploring Your Parts
You don’t need to be in therapy to start noticing your inner parts. Here are some gentle ways to begin:
◦ Notice your language. When you say “a part of me feels ___,” pause and listen to what that part is trying to express.
◦ Journal dialogues. Write out what different parts might say if they had the mic. You may be surprised by how distinct their voices feel.
◦ Bring curiosity. Even the harsh or critical parts are trying to protect you in some way. Ask, “What is this part afraid would happen if it didn’t speak up?”
◦ Seek support. A therapist trained in IFS can guide you safely, helping you explore without judgment and avoid feeling overwhelmed.
Why Parts Work Resonates for Many Adults
Parts work can be especially powerful for:
◦ Anxiety and overthinking. Exploring the worried part helps you respond with calm rather than getting consumed by fear.
◦ Depression or inner criticism. Meeting the self-critical part with compassion reduces shame and opens space for gentleness.
◦ Relationship struggles. Many parts show up in love; protecting, pushing, or avoiding. Exploring them helps partners understand each other more deeply.
◦ First-generation or BIPOC clients. Cultural and family expectations often create parts that feel torn between self-expression and belonging. Parts work honors these complexities without judgment.
A Gentle Reminder About Parts Work Therapy
You are not just one thing; and you don’t have to resolve every inner conflict overnight. Parts work therapy is about slowing down, listening inward, and finding a way for all of your inner voices to feel seen.
Every part of you has a story; and healing begins when you start listening.
