Would you think I was crazy if I told you that I have different parts of me that guide my behavior? What if I told you that you do, too? Everyone experiences multiple parts, so why are so many people asking, “What is Parts Work?”
As a mental health therapist who has guided hundreds of people through parts work, I am passionate about helping others heal through understanding themselves fully. This blog is ALL ABOUT answering the question, “What is Parts Work?”
What are “Parts” in Parts Work?
Remember in old cartoons when the main character would have a devil on one shoulder and an angel on the other? These represented different parts of the person, his bad side and his good, having a conflict when faced with a decision.
Similar to this depiction, people have several inner characters, or parts, that guide them on what to do. Even if you are unaware of these parts, they exist in your subconscious. For example, when you are upset, you may notice that you say or do things that you wouldn’t normally say or do. Another example is when you really want to do something, but then for some reason, can’t follow through.
Over the years, these “parts” of us have earned different names, such as the inner critic, the inner child, the shadow self, or the dark side. While these parts can show up in different ways, the important thing to note when doing parts work is that they are separate from you. These parts carry different values, different drivers, and perform different actions.
How Parts Help…and How They Don’t
All parts serve a well-intentioned purpose, even if they aren’t doing a very good job. Most parts show up as a way to protect you at a time in your life when it is needed. For example, if you were a child that didn’t get a need met (such as the need for validation), then that part may seek validation from others well into adulthood, even if a more logical part of you knows that you don’t need it.
Parts work shows up in several psychological theories, but the most common theory that people are referring to when they ask, “What is Parts Work,” is Internal Family Systems, or IFS, developed by Richard Schwartz. Internal family systems has developed a framework around parts to include managers, firefighters, and exiles. To simplify, managers are parts that prevent you from feeling negative emotions or experiences, such as the part of you that tells you not to take risks or put yourself out there. The firefighters are parts that “put out fires,” such as the part that gets angry and yells at others when you are starting to feel shame or sadness. Exiles are the parts that are tucked away in the subconscious, hidden away because they carry painful beliefs or memories.
While parts can often be helpful, sometimes they can become overactive, especially if you no longer need them in your life. While you may have needed an angry part to protect you when you were in a position of powerlessness (like childhood), it doesn’t always help when it causes you to yell at others at a job or in adult relationships.
The Role of Self
The IFS model also highlights the “Self.” The Self is who you are at your core when all of the other parts aren’t engaged. The Self is compassionate, curious, and calm. The self has the capacity to be a neutral observer, engaging healthily with the world and others.
When doing parts work, the Self helps to work with and heal the other parts. With practice, you can embody the Self, noticing and understanding all of the other parts and the purpose they serve. When you are curious about the other parts, you will understand why they are there and help to get their needs met healthily.
For example, if you notice an angry part coming up, you can step back as the Self, and wonder, “What does this angry part need?” Often angry parts need to feel safe, heard, or validated. Once you recognize the need, you can help to meet it through self-talk or somatic techniques.
There are many other parts, such as the part that procrastinates or the part that makes you engage in self-sabotage, that can be managed with the Self through curiosity and compassion.
Practical Ways to Start Using Parts Work
The good news is, you can start parts work right away! The first step would be getting used to the term, “A part of me…”
For example, “A part of me doesn’t want to go to the party,” and, “a part of me wants to scream at that person.”
Using this language will help highlight where different parts may exist, which will make it easier to explore later on.
Another easy way to begin parts work is through journaling or meditation. Exploring your inner world through these methods can give you insight into different parts, where they come from, and what they need.
Click here to sign up for the How-to-Meditate Mini Bootcamp!
What is Parts Work Therapy?
Parts work therapy is when you dive into understanding and healing these parts with a trained therapist. Your therapist will help facilitate the process between self and other parts, as well as help access parts that might be stubborn or hidden.
Parts work can be illuminating but can become intense or confusing when navigating alone. Having a guide can help the process feel smoother and can increase the chance of reintegrating the parts, allowing you to live within your values and feel whole.
I hope this helped answer your question, “What is Parts Work?” What other questions would you like to see answered? Comment below!
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