Understanding Yourself Through Parts: A Guide to Parts Work in Therapy

Have you ever noticed yourself saying things like "Part of me wants to take the job, but another part is terrified" or "One part of me wants to be close to people, but another part pushes them away"? This isn't just a figure of speech—it's an intuitive recognition of something therapists have known for over a century: human consciousness is naturally multiple, made up of different aspects or "parts" that sometimes want different things, have different feelings, and even have different beliefs about ourselves and the world.

Parts work—the practice of identifying, dialoguing with, and healing these different aspects of ourselves—has a rich history across multiple therapeutic traditions. While Internal Family Systems (IFS) has popularized parts language in recent years, the concept of working with parts has deep roots in psychotherapy, appearing in psychoanalysis, Gestalt therapy, psychosynthesis, ego state therapy, voice dialogue, and many other approaches.

Understanding ourselves through the lens of parts can be profoundly helpful for making sense of internal conflicts, healing trauma, working with addiction, managing difficult emotions, and developing self-compassion. Rather than seeing ourselves as unified, consistent entities, parts work acknowledges the natural multiplicity of human experience and provides tools for creating internal harmony and healing.

The History of Parts Work in Psychotherapy

The idea that people contain multiple selves or aspects isn't new—it's woven throughout the history of psychology and psychotherapy.

Early Psychoanalysis: The Structural Model

Sigmund Freud's structural model (id, ego, superego) was one of the earliest therapeutic frameworks for understanding internal multiplicity. While not explicitly called "parts work," Freud described these as distinct aspects of the psyche with different functions, desires, and modes of operation:

The Id: The primitive, instinctual part seeking immediate gratification

The Ego: The rational, reality-oriented part mediating between id and superego

The Superego: The internalized moral authority, often harsh and punitive

Psychoanalytic therapy involved making these unconscious aspects conscious and helping the ego develop better ways of managing conflicts between them.

Carl Jung: Archetypes and the Collective Unconscious

Carl Jung expanded on the idea of internal multiplicity with concepts like archetypes, the shadow, anima/animus, and the persona. Jungian therapy involves dialoguing with these different aspects through active imagination, dream work, and creative expression.

Jung wrote: "I am not what happened to me, I am what I choose to become." This becoming involves integrating various aspects of the psyche rather than being controlled by any single part.

Transactional Analysis: Parent, Adult, Child

Eric Berne developed Transactional Analysis in the 1950s, describing three ego states:

Parent: Internalized voices and rules from authority figures

Adult: Rational, present-oriented thinking and responding

Child: Emotional, spontaneous, carrying early experiences

TA therapy helps people recognize when they're operating from each state and develop the capacity to choose more conscious responses.

Psychosynthesis: Subpersonalities

Roberto Assagioli developed psychosynthesis in the early 20th century, explicitly working with "subpersonalities"—semi-autonomous aspects of the psyche, each with its own feelings, beliefs, and motivations. Psychosynthesis involves identifying these subpersonalities, understanding their roles, and helping them work together harmoniously under the guidance of what Assagioli called the "Self."

Gestalt Therapy: Top Dog and Underdog

Fritz Perls and Gestalt therapy use parts language extensively, particularly the concepts of "top dog" (the critical, demanding part) and "underdog" (the resistant, excuse-making part). Gestalt's two-chair technique involves literally sitting in different chairs to embody and dialogue between different aspects of oneself.

Voice Dialogue

Hal and Sidra Stone developed Voice Dialogue in the 1970s as a structured method for identifying and communicating with different "selves" or voices within. Their approach emphasizes that no part is inherently bad—each developed to serve important functions—and that psychological health involves developing an "aware ego" that can relate to all parts rather than being identified with any single one.

Ego State Therapy

Developed from hypnotherapy and psychoanalysis, Ego State Therapy works explicitly with different ego states or parts, particularly in trauma treatment. Each ego state represents a different aspect of personality or experience, and therapy involves helping these states communicate, cooperate, and integrate.

Internal Family Systems (IFS)

Richard Schwartz developed IFS in the 1980s, creating a comprehensive model of parts work that has gained widespread popularity. IFS posits that everyone has parts organized into roles (managers, firefighters, and exiles) and that beneath all parts is an undamaged core Self with qualities like compassion, clarity, and calm.

While IFS has done much to popularize parts work, it's important to recognize it as one approach among many with a long therapeutic lineage.

What Are Parts?

Across different therapeutic traditions, parts are understood somewhat differently, but common themes emerge:

Parts are semi-autonomous aspects of personality that can have their own:

• Feelings and emotional responses

• Beliefs and perspectives

• Desires and goals

• Memories and experiences

• Ways of thinking and speaking

• Ages (often representing when they formed)

• Protective functions

Parts are not:

• Signs of pathology or illness (multiplicity is normal)

• Separate personalities (except in dissociative identity disorder)

• Things to be eliminated or gotten rid of

• Permanent, unchanging entities

Parts develop for good reasons—usually to help us cope with difficult experiences, manage overwhelming emotions, or protect us from pain. Even parts that seem problematic or destructive are trying to help in the only way they know how.

How Different Approaches Use Parts Work

Different therapeutic traditions integrate parts work in distinct ways, each with particular strengths for different issues and situations.

Psychoanalytic and Psychodynamic Approaches

How they work with parts: These approaches focus on making unconscious aspects conscious, understanding defence mechanisms, and working with internalized objects (representations of important people from our past that live inside us).

Particular strengths:

• Understanding how early relationships created internal dynamics

• Working with complex defensive structures

• Exploring unconscious motivations and conflicts

• Deep, long-term character change

Example application: A client who is overly self-critical might explore how they've internalized a critical parent's voice. Through therapy, they develop awareness of this internalized part and learn to distinguish it from their authentic self.

Gestalt Therapy

How it works with parts: Gestalt uses experiential techniques like empty chair work and two-chair dialogue to make internal conflicts explicit and promote integration.

Particular strengths:

• Making internal conflicts vivid and immediate

• Promoting emotional expression and release

• Facilitating dialogue between conflicting parts

• Integration through experiential contact rather than just understanding

Example application: A client struggling with whether to leave a relationship might engage in two-chair work, speaking from the part that wants to leave and the part that wants to stay, allowing each to be fully heard before seeking integration.

Specific techniques:

• Top Dog/Underdog Work: Dialoguing between the critical part and the resistant part

• Polarities Work: Exploring opposite tendencies (the cautious part and the risk-taking part)

• Retroflection Work: Recognizing when we direct toward ourselves what we want to express to others

Internal Family Systems (IFS)

How it works with parts: IFS provides a structured approach where parts fall into three categories: managers (protective parts that try to control experience), firefighters (reactive parts that try to numb or distract from pain), and exiles (young, wounded parts carrying burdens from the past). Therapy involves accessing Self energy and helping Self heal the exiled parts while updating the protective parts' roles.

Particular strengths:

• Systematic approach to complex trauma

• Emphasis on Self-leadership and internal compassion

• Clear framework for understanding protection and pain

• Effective for trauma, shame, and self-criticism

Example application: A client with disordered eating discovers a manager part that controls food to manage anxiety, firefighter parts that binge to numb emotional pain, and an exiled young part that feels fundamentally unlovable. Through Self-led healing, the exile is comforted, and the eating-focused parts can relax their extreme roles.

Key concepts:

• Self: The core, undamaged essence with natural qualities of compassion, curiosity, calm, clarity, courage, creativity, confidence, and connectedness

• Unburdening: Helping parts release the extreme beliefs and emotions they've carried

• Self-leadership: Having Self in relationship with parts rather than parts controlling behavior

Voice Dialogue

How it works with parts: Voice Dialogue involves having the client physically move to different positions and speak from different "selves" while the therapist interviews each one. The goal is developing an "aware ego" that can access all parts appropriately.

Particular strengths:

• Detailed exploration of individual parts

• Recognition of how parts serve and protect us

• Understanding opposite pairs of parts

• Developing flexibility to access different energies as needed

Example application: A person who struggles with being "too nice" might explore their "pleaser" self and then interview the disowned "selfish" self. The aware ego learns to access boundaries and self-care (the healthy aspects of "selfishness") without being controlled by the pleaser.

Key concepts:

• Primary Selves: Parts we identify with and show the world

• Disowned Selves: Parts we've rejected or hidden

• Aware Ego: The capacity to access all selves appropriately without being controlled by any

Psychosynthesis

How it works with parts: Psychosynthesis works with subpersonalities through identification, exploration, and eventual coordination under the guidance of the transpersonal Self.

Particular strengths:

• Spiritual dimension of healing

• Recognition of higher aspirations and purpose

• Structured process of disidentification and synthesis

• Working with the will and intentional change

Example application: A client might identify subpersonalities like "the achiever," "the inner child," "the critic," and "the mystic." Through psychosynthesis work, they learn to recognize when each is active, appreciate their contributions, and coordinate them toward meaningful life purposes.

Key concepts:

• Disidentification: "I have parts, but I am not my parts"

• The Self: The organizing center and source of wisdom

• Synthesis: Integration of parts into harmonious functioning

Ego State Therapy

How it works with parts: Often combined with hypnosis, ego state therapy identifies distinct states of consciousness, particularly those formed around traumatic experiences, and facilitates communication and integration among them.

Particular strengths:

• Working with trauma and dissociation

• Accessing states that hold traumatic memories

• Resolving conflicts between ego states

• Particularly effective when combined with hypnotherapy

Example application: A trauma survivor might have an ego state that remains frozen in the traumatic experience while other ego states manage daily life. Therapy involves accessing the traumatized state in a safe way, providing what was needed during the trauma, and helping integrate that state with present-day awareness.

Coherence Therapy with Parts

How it works with parts: Coherence Therapy can integrate parts language to identify the emotional learnings that different parts carry. Each part represents a specific emotional truth or learning from experience.

Particular strengths:

• Understanding the coherence and wisdom of each part

• Facilitating memory reconsolidation through contradictory experiences

• Addressing the root learnings that created parts' protective strategies

• Transformational rather than just managing parts

Example application: An angry part that lashes out might carry the emotional learning "If I don't attack first, I'll be destroyed." Through Coherence Therapy, while this part and its learning are activated, the person experiences being safe and protected even when vulnerable, allowing the part to update its strategy.

Schema Therapy

How it works with parts: Schema Therapy explicitly works with "modes"—the child modes (vulnerable child, angry child), maladaptive coping modes (detached protector, overcompensator), maladaptive parent modes (punitive parent, demanding parent), and the healthy adult mode.

Particular strengths:

• Working with personality disorders

• Addressing early maladaptive schemas

• Clear treatment protocols

• Integration of multiple therapeutic approaches

Example application: A client with borderline features might access their angry child mode (rage at abandonment), punitive parent mode (harsh self-criticism), detached protector mode (emotional shutdown), and work toward strengthening the healthy adult mode that can care for all the other modes.

How Parts Work Helps with Specific Issues

Parts work is particularly valuable for certain types of struggles and situations.

Internal Conflict and Ambivalence

When you feel torn between different desires or directions, parts work makes the conflict explicit rather than leaving you feeling confused or paralyzed.

Example: "Part of me wants to have children, but another part is terrified of losing my identity and freedom." Rather than trying to resolve this through logic alone, parts work allows each part to be fully heard, understood, and eventually integrated into a decision that honors both perspectives.

Self-Criticism and Shame

Self-criticism often represents an internalized critical voice—a part trying to protect you from making mistakes, being rejected, or failing. Parts work helps you recognize this as a part rather than truth, understand its protective intent, and develop a more compassionate internal relationship.

Example: Instead of being identified with "I'm worthless," you recognize "I have a critical part that learned to attack me before others could, trying to protect me from rejection." This creates space for the self to compassionately address both the critic and the wounded part it's trying to protect.

Trauma and Dissociation

Trauma often creates distinct parts—some that hold traumatic memories while others manage daily functioning. Parts work provides a framework for safely accessing and healing traumatized parts without overwhelming the system.

Example: A combat veteran might have a part frozen in combat experiences, a part that vigilantly scans for danger, a part that numbs through alcohol, and parts that try to maintain relationships and employment. Trauma-focused parts work helps these parts communicate, update their understanding of current safety, and integrate traumatic experiences.

Addiction and Compulsive Behaviours

Addictive behaviours often involve parts in conflict—parts that want to change and parts that want to continue the behaviour (often to manage overwhelming emotions). Parts work helps understand the protective function of the addiction and address underlying pain.

Example: A person struggling with alcohol might discover a young part that feels unbearably lonely and ashamed, a part that uses alcohol to numb that pain, and a part that hates the drinking and criticizes harshly. Treatment involves healing the young part, finding new ways to address loneliness, and helping the protective parts update their strategies.

Relationship Difficulties

Relationship conflicts often involve different parts getting triggered—an abandoned child part, a critical parent part, a protective part that withdraws. Parts work helps partners understand what's really happening in conflicts and respond to each other's vulnerability rather than just their protective parts.

Example: When a partner withdraws, instead of seeing them as cold and rejecting, you might recognize "Their scared part is protecting them right now. If I respond with compassion rather than criticism, they might feel safe enough to reconnect."

Anxiety and Panic

Anxiety often involves protective parts working overtime. Understanding anxiety as a part trying to protect you (rather than something wrong with you) creates space for curiosity and compassion.

Example: An anxious part might carry the belief "If I don't constantly worry and prepare, something terrible will happen." Parts work helps you appreciate this part's efforts while also providing the safety and resources that allow it to relax its vigilance.

Depression and Emotional Numbing

Depression sometimes involves parts that have taken over to protect against overwhelming pain—parts that numb, disconnect, or create flatness to avoid feeling. Parts work helps access what these protective parts are shielding.

Example: A depressed person might discover parts that are numb and disconnected are actually protecting young parts that carry unbearable grief or shame. Healing the underlying pain allows the protective parts to step back and vitality to return.

Eating Disorders and Body Image

Eating disorders often involve complex parts dynamics—parts focused on control, parts carrying shame, parts rebelling, parts managing anxiety. Parts work provides a framework for understanding these dynamics.

Example: Anorexia might involve a controlling part trying to manage overwhelming feelings, a perfectionistic part trying to earn love, and a young part that feels fundamentally flawed. Treatment addresses each part's needs and concerns.

Making Difficult Decisions

When facing complex decisions, parts work helps you hear from all aspects of yourself rather than trying to logic your way to an answer that may not honor important needs or values.

Example: Deciding whether to stay in a career involves hearing from the part that values security, the part that craves creativity, the part that fears judgment, and the part that knows what's authentically right for you.

Basic Parts Work Practices

While working with a trained therapist is often most effective, there are some basic practices you can explore on your own:

Noticing and Naming Parts

Start simply by noticing when you feel internal conflict or multiplicity: "Part of me feels..." or "There's a part that wants..."

Practice: When you notice conflicting feelings or desires, explicitly name them as parts: "Part of me is angry about this" and "Part of me feels guilty about being angry."

Asking Parts Questions

Once you've identified a part, you can begin dialoguing with it internally:

• "What are you trying to protect me from?"

• "What do you need me to know?"

• "What are you afraid will happen if you don't do this?"

• "How old do you feel?"

• "What do you need right now?"

Journaling from Different Parts

Write from the perspective of different parts, letting each speak fully:

• "The part of me that wants to leave this relationship says..."

• "The part that's afraid to leave says..."

• "The part that feels guilty says..."

Creating Internal Space

When a part feels overwhelming, practice creating a little space: "I notice the anxious part is very active right now" rather than "I am anxious." This small shift from identification to observation creates breathing room.

Appreciating Parts' Efforts

Even parts that create problems are trying to help. Practice thanking parts for their efforts: "Thank you for trying to keep me safe by staying hypervigilant" or "I appreciate that you're trying to protect me from rejection by making me perfect."

Two-Chair Practice

If you're comfortable with it, try sitting in different chairs to embody different parts and let them speak to each other. This can make internal dialogues more vivid and productive.

Working with a Therapist

While basic parts work can be done independently, working with a skilled therapist offers several advantages:

Safety: A therapist provides a secure container for accessing vulnerable or traumatized parts

Guidance: Therapists trained in parts work know how to navigate complex internal systems and avoid common pitfalls

Witnessing: Having someone witness and validate your parts can be profoundly healing

Stuck Points: Therapists can help when you're stuck or when parts are resistant to change

Integration: Professional guidance helps ensure parts work leads to integration rather than just endless internal dialogue

Common Misconceptions About Parts Work

"Parts work means I have multiple personality disorder": No. Multiplicity is normal human experience. Dissociative Identity Disorder involves much more extreme separation and amnesia between parts. Everyone has parts.

"I need to get rid of bad parts": No parts are inherently bad. Each developed for protective reasons. The goal is understanding and transformation, not elimination.

"Parts work means I'm avoiding taking responsibility": Actually, parts work often increases responsibility by helping you understand your internal dynamics and make conscious choices rather than being controlled by unconscious patterns.

"All therapists use parts the same way": Different therapeutic traditions have different frameworks and techniques. Finding an approach that resonates with you is important.

"Parts work is just talking to yourself": While it can seem that way, parts work involves accessing different states of consciousness, emotional responses, and perspectives that aren't normally available to conscious awareness.

The Promise of Parts Work

Parts work offers something profoundly hopeful: the recognition that we're not broken, flawed, or defective. Our struggles make sense when we understand the different parts of us and what they're trying to accomplish.

The critical voice isn't pure meanness—it's trying to protect you from failure or rejection.

The anxious part isn't making your life difficult for no reason—it's trying to keep you safe.

The part that sabotages relationships isn't just self-destructive—it's trying to protect you from the vulnerability of intimacy.

When we understand parts this way, we can move from self-judgment to self-compassion, from internal warfare to internal harmony. We can appreciate that every part of us developed for good reasons and deserves understanding and care.

Moving Forward

Working with parts is ultimately about developing a different relationship with yourself—one characterized by curiosity rather than judgment, compassion rather than criticism, and integration rather than internal conflict.

You don't have to eliminate parts of yourself to be whole. In fact, wholeness comes from recognizing, accepting, and integrating all the different aspects of who you are. The goal isn't to become singular or simple, but to have all parts of you working together harmoniously, with awareness and choice about which parts lead in which situations.

Your internal multiplicity isn't a problem to be solved—it's the natural complexity of being human. Parts work simply provides a language and framework for understanding and working with that complexity in ways that promote healing, integration, and self-compassion.

Whether you're dealing with internal conflict, trauma, relationship difficulties, or simply want to understand yourself better, parts work offers a powerful pathway to greater self-awareness, healing, and wholeness.