Have you ever caught yourself saying: “a part of me…”

It’s a common expression to describe an inner push and pull. You may want one thing, while another inner voice or feeling creates tension, conflict, or uncertainty.

Parts-Based Therapy, also known as “parts work,” is based on the idea that the mind is made up of distinct internal states, or “parts,” that shape how we think, feel, and respond to the world. These parts form over time through lived experience, and they can sometimes come into conflict when different experiences give rise to different needs or protective strategies. For instance, one part may prioritize caring for others, while another feels burdened or overwhelmed by that responsibility.

This approach draws from several influential traditions, including Internal Family Systems (IFS), Gestalt Therapy, Ego-State Therapy, and Jungian psychology. While each offers its own framework and methods, my approach to parts work understands these parts as subpersonalities that often emerge in response to life stressors or trauma. Each carries its own beliefs, emotions, and intentions; some of which operate outside of conscious awareness.

As we move through life, different situations and triggers can activate these parts. In some moments they are supportive and adaptive, helping us navigate challenges. In others, they may feel protective but ultimately unhelpful, contributing to patterns that feel stuck or self-defeating.

Conflicting parts can show up in a wide range of emotional, cognitive, and behavioral experiences, such as:

• Anxiety, doubt, or a persistent sense of dread

• Feelings of guilt, shame, or remorse

• Increased negative self-talk or self-criticism

• Strong urges, impulsivity, or patterns of self-sabotage

• Restlessness, insomnia, or disturbing dreams

• Feeling more easily stressed, overwhelmed, or emotionally reactive

• Rigid thinking patterns or heightened perfectionism

• Sudden or intense shifts in mood or energy

• Difficulty focusing, concentrating, or completing tasks

Benefits of Parts Work

Rather than viewing symptoms as flaws or pathology, we understand them as protective strategies: adaptive ways the mind has learned to cope with overwhelming experiences, emotional wounds, or unmet needs. Even when these patterns feel painful or limiting, my goal is to support you in meeting them with curiosity and compassion, recognizing that they often originated as attempts to help or protect. For example, a person may notice a highly critical inner part that echoes the voice of a critical caregiver, or an anxious part that works tirelessly to prevent failure, rejection, or emotional pain.

Parts work focuses on deepening awareness of your internal parts and how they operate within you. The goal is integration; not by eliminating any part, but by helping them soften rigid beliefs and adopt more flexible roles within your inner system. As this process unfolds, clients often notice reduced internal conflict, greater emotional balance, and a more coherent sense of identity.

It can also support trauma healing by bringing attention to parts that were previously overwhelmed or left isolated, allowing them to be acknowledged, understood, and supported within a safe therapeutic relationship. Over time, this work often contributes to healthier self-esteem, stronger emotional regulation, and more secure and satisfying relationships with others.

What to Expect in Parts Work?

Parts work therapy draws from a range of techniques and therapeutic approaches, allowing for a highly personalized experience tailored to each client’s unique needs. A typical session may include guided visualization, where clients are invited to identify a “part,” notice where it is experienced in the body, and explore the emotions associated with it. From there, clients may engage in an internal dialogue between parts to help clarify needs, reduce internal conflict, and support emotional integration.

While this approach can feel unusual at first, many clients find it highly effective for processing emotions, improving mood and emotional regulation, reducing stress and anxiety, and developing a stronger sense of agency and self-understanding. Other methods may include:

• Enactments: Where clients may physically embody different parts through posture, movement, or voice to deepen awareness and support healing.

• Externalization: Objects such as pillows or toys are used to represent different parts, making internal experiences more tangible and easier to work with.