What is Parts work, or Parts therapy? You have probably said at some point, something like, “part of me wants to work really hard this summer to get that promotion, but part of me wants to just hang out at the beach and enjoy myself.” Parts work as a modern therapeutic modality originated with Richard Swartz who found in his work with family systems that the same type of organization happens internally – so he named his modality Internal Family Systems (IFS). Parts can be seen in Freud’s division of the subconscious into id, ego, and superego and goes as far back as the Green pantheon of deities that are the external portrayal of different elements and aspects of the subconscious. So the archetypes that present themselves are often widely recognizable and many people can relate to this approach, whether their parts are clearly defined or more blended.
Internal Family Systems
Internal Family Systems (IFS) believes that we all have multiple parts that are organized around a core, authentic Self. These parts have their. own beliefs and behaviours – often at odds with each other and with the core self, but which also interact with and influence each other.
What often brings people to therapy is an overly dominant part, or a part whose purpose is no longer serving the client, causing unwanted behaviours or stuck points. The client can feel out of touch with their core self. However, no part is bad – parts are a potentially immature idea of what our subconscious learned would help when we felt unsafe – and often they are quite old.
IFS has divided the parts into Managers, Firefighters, and Exiles.
- Managers: protect the self by trying to align with perceived acceptability and safety – think perfectionism, people-pleasing, etc. These parts can often feel like the embodiment of “shoulds”
- Firefighters: protect the self from vulnerability and pain through any means necessary – think impulsivity, anger, numbing coping mechanisms, etc. These parts are usually quite reactive.
- Exiles: protect the self by hiding – think shame and trauma.
These parts often develop when there is a need to protect the core Self but in childhood, we reach for whatever we can and if it works, that behaviour can get baked into a part that we re-run until it is no longer serving us – often bringing people into counselling to help get un-stuck.
The core Self is present when the parts are able to step back, and can be recognized by the following qualities: confidence, calm, compassion, courage, creativity, clarity, curiosity, and connectedness.
I love this map by Dr. Laura Walsh that illustrates how the different types of parts protect the core self:
In IFS, healing happens by identifying and harmonizing parts, reducing the power/ role of distressing parts, or removing them altogether. The goal is to resolve conflicts between parts so that the client can live life from their core, authentic Self. This process begins with self-awareness and getting familiar with your parts and their roles, when they are active and how they interact with your core self. Sometimes it can be difficult to let go of old, familiar parts and sometimes the core self isn’t strong enough to step forward…both of which we can explore in therapy.
