What is parts work?: An intro to Internal Family Systems (IFS)
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Have you ever said to yourself, “A part of me wants to do this, but another part of me doesn’t”? That inner conflict is a natural experience we all have, and it’s exactly what Parts Work in therapy is designed to help with.
What Is Parts Work?
Parts work is a way of understanding ourselves by understanding the different sides, or “parts,” within a system inside us. This idea has been around in psychology for a long time, and one well-known approach that uses it is called Internal Family Systems (IFS), created by Dr. Richard Schwartz.
Think of it like this:
A part of you might feel nervous and want to stay safe.
Another part might feel excited and want to take a chance.
One part might push you to keep working, while another just wants to rest.
These parts aren’t problems—they each developed to try to help you in some way. Sometimes, though, they can get stuck in extreme roles, which can leave us feeling pulled in different directions.
The Goal of Parts Work
Through IFS and Parts Work, the goal is not to get rid of these parts, but to build a compassionate relationship with them. By doing so, you can access your core Self—the calm, curious, and compassionate center within you. From that place, you can lead your inner system with greater clarity, balance, and peace.
Why People Find Parts Work Helpful
Clients often find Parts Work powerful because it helps them:
Make sense of conflicting emotions.
Understand protective patterns instead of fighting them.
Heal past traumas or wounds carried by younger parts.
Feel more self-compassion and inner balance.
In My Therapy Practice
In my therapy practice in Portland, Maine, I integrate IFS-informed Parts Work with EMDR, and other relational and mindfulness-based therapies for both individuals and couples. For individuals, this approach helps identify protective parts, resolve inner conflicts, and access the core-self as a source of healing and balance. For couples, Parts Work allows each partner to recognize the roles of their parts in relational patterns—whether that’s withdrawal, defensiveness, or caretaking—and to engage with one another from a more compassionate, self-led place. Combining Parts Work with EMDR provides both the insight of understanding and the brain-based reprocessing needed for long-term change, making it a powerful framework for addressing trauma, anxiety, relationship challenges, and personal growth.
