Parts work is a way of understanding the different aspects of ourselves that show up in response to stress, relationships, and past experiences. Rather than seeing inner conflict as a problem, parts work recognizes that these different “parts” developed for a reason- often to protect you, help you cope, or keep you safe.
​
Internal Family Systems (IFS) is one model of parts work. While I am not certified in IFS, my work is IFS-informed, meaning I draw from the core concepts of parts work in an integrative, flexible way rather than following a strict protocol.
​
At its heart, parts work helps you move from self-criticism and inner battles toward curiosity, understanding, and choice.
When Parts Work Can Be Helpful
​​
​Parts-informed therapy can be especially useful when you notice internal conflict, such as:
-
One part of you wanting change while another feels resistant or overwhelmed
-
Strong self-criticism alongside a desire for compassion
-
Feeling “stuck” even when you understand your patterns
-
Emotional reactions that feel disproportionate or confusing
-
Burnout, people-pleasing, perfectionism, or overfunctioning
-
Trauma responses that show up as shutdown, hypervigilance, or emotional reactivity
Instead of trying to eliminate these responses, parts work helps us understand why they’re there and what they need.
Common Misunderstandings about Parts Work
​​
Parts work does not mean you are fragmented or broken.
Everyone has different aspects of themselves. Parts work simply gives us language for experiences that already exist.
​
It’s not about labeling or categorizing you.
Parts aren’t fixed roles or identities. They are dynamic responses that shift as safety and capacity increase.
​
Parts work isn’t about “getting rid of” difficult parts.
The goal is understanding and integration, not elimination.
What Parts Work Looks Like in Therapy
In sessions, parts-informed work might involve:
-
Noticing different emotional responses with curiosity rather than judgment
-
Exploring what certain reactions are trying to protect you from
-
Softening harsh inner critics or perfectionistic drives
-
Supporting vulnerable or overwhelmed parts with more safety and care
-
Helping you respond more intentionally rather than react automatically
​
Understanding protector parts and the role of the Self
Helping you identify the parts of you that step in to manage stress, prevent harm, or keep difficult emotions at bay (often through strategies like overworking, people-pleasing, self-criticism, or emotional shutdown) can be part of the process. We work toward strengthening your capacity to relate to these parts from a calmer, more compassionate place, often referred to as the Self, so that responses become more intentional rather than automatic.
This work is paced carefully and always grounded in your present-day capacity.
How I use IFS-Informed Parts Work
I use parts-informed therapy as one tool within a broader, integrative approach. It is never forced and is not the right fit for every moment or every client.
​
Parts work is often combined with:
-
Nervous system and somatic support to build regulation and safety
-
CBT or ACT tools to address thought and behavior patterns
-
Trauma-informed care that prioritizes pacing and choice
-
Skills-based resourcing for emotional regulation
We work collaboratively to decide when parts-informed exploration feels helpful and when another approach may be more supportive. You can read more about my overall approach to therapy here.
When Parts Work May Not Be The Right Fit
If your nervous system is highly dysregulated, depleted, or overwhelmed, it may be more helpful to focus first on stabilization, regulation, and practical supports. Parts work tends to land best when there is enough internal safety to stay curious rather than flooded.
​
Therapy is always adapted to where you are, not where a model says you should be.
​
A Note on Certification and Fit
Some clients are specifically looking for certified, protocol-driven IFS therapy. While I incorporate IFS-informed principles thoughtfully, I do not offer manualized IFS treatment.
​
If you’re unsure what approach would best support you, we can talk through this during a free consultation and determine together whether my integrative style feels like the right fit or whether a different modality may be more appropriate.
Parts Work/Internal Family Systems (IFS)-Informed Therapy FAQ (Frequently Asked Questions)
What states do you provide parts-informed therapy in?
As a licensed clinical psychologist and PSYPACT-authorized provider, I offer online therapy incorporating parts work and IFS-informed approaches to eligible clients located in PSYPACT-participating states, including Arizona, Connecticut, Florida, Maryland, and Virginia, among others.
​
You must be physically located in a participating PSYPACT state at the time of your session. If you’re unsure whether I can work with you, feel free to reach out or check the current PSYPACT list.
​
What is parts work or Internal Family Systems (IFS)-informed therapy?
Parts work is a way of understanding your inner experience that recognizes we can have different thoughts, feelings, needs, and patterns that sometimes seem to pull us in different directions.
​
You might recognize an inner critic, perfectionistic part, people-pleasing part, avoidant part, or protective part that becomes especially active during stress. Rather than trying to eliminate these responses, parts-informed therapy helps you become curious about what they’re trying to accomplish, understand how they developed, and create more choice in how you respond.
​
Internal Family Systems (IFS) is one therapeutic model that provides a framework for working with parts.
​
Is parts-informed therapy the same as Internal Family Systems (IFS) therapy?
Not exactly. My work is IFS-informed, meaning I draw from concepts and principles found in Internal Family Systems, but I do not practice formal IFS as a standalone treatment model.
​
Instead, I integrate parts work with other approaches such as CBT, ACT, somatic and nervous-system-informed work, and trauma-informed care. This allows us to use parts language and strategies when they’re helpful without requiring every experience to fit within a single therapeutic framework.
​
How can parts work help with anxiety, burnout, perfectionism, or trauma?
Parts work can help you understand patterns that may otherwise feel frustrating or contradictory. For example, one part of you may desperately want to rest while another pushes you to keep working, or one part may want connection while another pulls away to avoid getting hurt.
​
Instead of treating anxiety, avoidance, overworking, self-criticism, or emotional reactivity as personal failures, we can become curious about what these patterns may be trying to accomplish or protect you from.
Understanding these competing needs can reduce internal conflict and help you develop more flexible ways of responding, particularly if you’re accustomed to managing yourself through pressure, perfectionism, or self-criticism.
​
What happens in a parts-informed therapy session?
Parts work can look different depending on what you’re experiencing. We might notice which parts of you become activated in a particular situation, explore what they’re afraid might happen if they stopped doing their job, or become curious about where a familiar pattern originated.
​
We may also practice relating to difficult thoughts, emotions, or protective responses with greater curiosity and less judgment. Parts work is always optional, and I integrate it flexibly rather than requiring you to use particular terminology or follow a rigid process.
​
Do I have to believe that I literally have different “parts”?
No. You don’t have to think of parts as separate people or literal entities inside you. “Parts” is simply one way of describing something most of us already experience: having different feelings, needs, impulses, or perspectives at the same time. You might think, “Part of me wants to make this change, but another part is terrified,” or recognize that your highly productive side and exhausted side seem to want completely different things.
​
For some people, parts language makes those internal conflicts easier to understand and approach with curiosity. If the language doesn’t resonate with you, we can use a different framework.
​
Is parts work helpful for people who are very self-critical or perfectionistic?
It can be. Self-criticism and perfectionism often make more sense when we become curious about what those patterns are trying to accomplish rather than simply trying to make them stop.
​
For example, a highly critical part may believe that pressure prevents failure, rejection, or disappointing other people. Understanding that function doesn’t mean agreeing with everything your inner critic says. It can help you develop other ways of responding to the underlying fear or need without relying as heavily on criticism or perfectionism.
​
Do you offer parts work and IFS-informed therapy online?
Yes. I offer parts-informed and IFS-informed therapy through secure, HIPAA-compliant telehealth. Parts work translates well to online therapy because much of the work involves noticing internal experiences, emotions, patterns, and responses in real time.
​
Some clients also appreciate doing this work from a familiar, private environment. As with all of my therapy, we adjust the pace and approach based on what feels useful and manageable for you.