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.
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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.
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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
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​Parts-informed therapy can be especially useful when you notice internal conflict, such as:
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One part of you wanting change while another feels resistant or overwhelmed
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Strong self-criticism alongside a desire for compassion
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Feeling “stuck” even when you understand your patterns
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Emotional reactions that feel disproportionate or confusing
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Burnout, people-pleasing, perfectionism, or overfunctioning
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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
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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.
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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.
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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:
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Noticing different emotional responses with curiosity rather than judgment
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Exploring what certain reactions are trying to protect you from
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Softening harsh inner critics or perfectionistic drives
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Supporting vulnerable or overwhelmed parts with more safety and care
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Helping you respond more intentionally rather than react automatically
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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.
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Parts work is often combined with:
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Nervous system and somatic support to build regulation and safety
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CBT or ACT tools to address thought and behavior patterns
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Trauma-informed care that prioritizes pacing and choice
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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.
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Therapy is always adapted to where you are, not where a model says you should be.
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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.
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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.
