What is Parts Therapy?

You're Made Up of More than you Think

What I call 'parts therapy' was discovered and pioneered by a guy called Dr. Richard Schwartz, a family therapist who called the process Internal Family Systems (or IFS). This therapy helps you look inside yourself, peeling back the layers of the onion, so to speak. Schwartz imagined there was, inside, what felt like a 'family' of parts, each with its own relationship to the other. To illustrate this, think back to a time when part of you wanted one thing but another part wanted the opposite, or part of you thought one thing but another part contradicted that and wanted the opposite. You get the picture. These parts within form a kind of system of operation. One part (say, the inner critic) has its way of working. Another part (say, the people-pleaser) has it's own way. They say different things at different times, but they're basically predictable. There are parts that react, parts that are proactive, parts we push down, parts we ignore, and parts that take over. All have systems of operating in their own right.

IFS offers a unique way to looking at your mind. Instead of focusing on labelling what you do (or don't do) as 'bad,' IFS views every inner part of us—no matter how destructive it might seem—as having positive intentions. These parts developed to help you one way or another, often during moments of trauma or anxiety or stress. Angry? That's a part of you that might not feel, feels threatened, or pushed down—it's job is to lay boundaries. Stressed? Here's a part helping you notice there's probably danger about. Addicted to something? That's a part seeking safety through that addiction. Feeling abandoned? This part craves closeness. Feeling stuck? That's a part that wants you to freeze so the danger can pass and you can go back to living life. Procrastinating? This part want you to relax before you put yourself out there.

When hearing about parts for the first time, you might feel freaked out. Do I have multiple personalities? Am I crazy? What do you mean there's more than one me? Let's slow down and figure this out together. In fact, people with dissociative personality disorder (DID - previously known as multiple personality disorder) aren't too different from you and I. They have parts. So do you. Thing is, they experience parts as being blown apart much more than the ordinary person. These parts take over and the person with DID loses sight of who they are. It's a (highly intelligent) protective measure they access to feel safe. IFS, on the other hand, helps you access these different parts mindfully. You get to know who's who. Get to know yourself in a deeper, more accessible, and more powerful way. And this is done with you at the centre (the real you, the core you), seeing the parts. (This is much different than the parts taking over, pushing you to the side, and convincing you they're the only thing that exists)

The Inner Critic: A Surprising Ally

In an interview with Tim Ferris, Dr. Schwartz recounts a conversation with a client’s inner critic. When he asked this part, “Why do you do this to her?” the answer was eye-opening. From the critic’s perspective, its harshness was a way to protect her—regulating anger by encouraging dissociation, something the client had relied on as a child to escape abuse. This shift in perspective reveals the core principle of IFS: No part is inherently bad. Every part holds a positive intent, even if its actions appear harmful on the surface.

Exiles and Protectors: The Roles of Our Inner Parts

Part therapy helps you explore various parts of your inner world. Some parts, known as exiles, are younger, wounded parts carrying unresolved pain from past trauma. These are often the quietest parts because we’ve intentionally silenced them to protect ourselves from the emotional weight they carry. Other parts, like protectors (IFS calls these managers and firefighters), act as shields—keeping the exiles hidden and guarding us from further harm.

The real work begins when these parts can interact with the true Self (the core you). The Self is not a part but it represents traits that are calm and curious, compassionate and confident, centred and clear. Unlike your parts, the Self isn’t a fragment of anything, not a protector, not a splinter of your personality—it’s the core of who you are. Healing occurs when you let the Self take the lead, approach your exiles and protectors with empathy and understanding. To do this, you must have curiosity. Without it, you're doomed to repeat the same old mistakes over and over again.

What Happens in IFS?

In parts therapy, I play a guiding role in helping you get to know which parts are coming up when and where. I guide you in from a place of curiosity and NOT judgment. Therapy only works if we establish a safe base free of judgment and criticism. That's the only way you can get to know your parts. To do this, I'll start by encouraging you to notice what’s happening in your body. For example, if an anxious part shows up, I might ask, “How do you feel towards this part?” The goal is to understand these feelings—not judge them. Then, I'll invite other parts (e.g. anger or judgement or criticism) to step back so you can fully connect with the original anxious part.

I might also explore whether a protective part is shielding a vulnerable exile. Is there a part that's being pushed down? A part that wants to be seen but is being ignored? I'll help you get to know these parts by encouraging you to visualise and feel and dialogue with these parts. By doing this, you'll get to understand the part’s purpose and motivations. This process might involve asking a protector, “What would you like me to know about how you help? Who are you trying to protect?” From this place, we can get deeper in understanding you as a whole person rather than just one part or another.

Psychedelics and Parts Work

To pause here, let's consider psychedelics. You might think this is beside the point, but you'd be surprised to know that many feel like this therapy is a lot like having a trip. Except, it's natural, long-lasting, and deep. Schwartz found that many people undergoing (non-IFS) psychedelic therapy began talking about their inner parts—without any prior knowledge of IFS or coaching from therapists. Around 70% of participants in various studies spontaneously accessed their "true Self" and engaged with their inner parts during these altered states of consciousness. This suggests that the IFS model taps into a deeply human, intuitive way of understanding the mind, one that people seem to gravitate towards naturally. This is truly exciting since psychedelic-assisted therapies are becoming more of a research interest, especially in veterans. Why not try a therapy that gets similar results, except naturally?

Unburdening: Releasing the Emotional Weight

One of the most powerful moments of parts therapy is that it involves unburdening. After listening to and understanding the part and its past, I often guide a visualisation process that helps release the emotional weight that part carries. Think of it like a big sigh after a huge cry. It's a powerful process where people can confront their 'demons,' address their fears and overcome them in a safe environment. I'll ask things like, “Would this part like to let go of any of these feelings? and How might it feel to give them to the elements—earth, wind, fire, or water?” The idea is to symbolically destroy or release the emotions, allowing the part to feel lighter and freer.

After unburdening, the process circles back to the protector. I'll get back in touch with them and help the person ask, “How do you feel, now that the other part has been heard and unburdened?” The goal is to help the protector also release some of its burdens and begin to trust that it doesn’t need to remain hyper-vigilant. Without fail, this process is transformative.

The Path to Integration

The beauty of IFS lies in the belief that healing isn’t about getting rid of parts—it’s about integrating them. The goal is for each part to feel seen and heard and understood so that they can take on healthier roles within the system. Through Self-leadership, you gradually develop a more harmonious inner world where your parts no longer act in opposition to each other but work together.

Parts therapy offers more than just therapeutic tools—it’s a pathway towards self-understanding and acceptance. Whether through gentle curiosity or powerful visualisations, this approach allows you to transform your relationship with your inner world, reconnect with your true Self, and make peace with the parts you once tried to lock away.

It teaches you to become your own therapist.