What does “parts work” mean in therapy?
Photo by Matt Hardy on Unsplash
Parts work is a way of conceptualizing our inner experience, and it’s something many of us do naturally: “Part of me wanted to go, but then part of me was thinking about all the work I had to get done …” It’s a gentle and effective way to explore internal conflicts, complex responses to a situation, or the ongoing impact of early life.
Sometimes distinguishing between all the different desires and opinions coming from within can be difficult. By slowly and intentionally identifying the different parts of an issue, and then imagining them sitting in the room and talking to each other, you can begin to get some distance and hopefully some clarity on the internal conflict. For myself, sometimes I draw them out on a piece of paper, like a mind map. Parts work can be as straightforward as asking, “Is there a part of me, even a small one, that wants/doesn’t want to …”
“Inner child work” or “sitting as two” are other ways to talk about parts work. Robyn Posin refers to parts as “Little Ones,” and talks about the present-day Adult Self reparenting these Little Ones. This is a way to work with harsh inner critics and practice self-compassion.
One of the most well-known and fully fleshed out theories of parts work is Internal Family Systems Theory (IFS), which was developed by Richard Schwartz. IFS is based on the belief that the mind is naturally multiple and that is a good thing. Just like members of a family, through developmental or traumatic wounding inner parts are forced into extreme roles within us. Our internal family also includes a Core Self that can’t be damaged and knows how to lead and heal. By helping people first access their Core Self and then come to understand and heal their parts, IFS creates inner and outer connectedness. It is a gentle, non-pathologizing, and embodied way to work with one’s inner life and childhood experiences.
Parts work is an empowering way of working with one’s inner world, especially when faced with a conflict or a situation that has a lot of complexity. It helps us cultivate more skill in managing our emotions and understanding ourselves.
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The Disney film Inside Out is a fun introduction to the concept of parts. I especially love the way it conceptualizes “trains of thought.”
