Parts Work: Getting to Know the Different Sides of You
By Kyla C. Kaufman, MEd, LPC, NCC, EMDR Trained
"Part of me wants to go, and part of me wants to stay home." Most of us already talk about ourselves in parts. Parts work takes that idea seriously and with curiosity.
The idea behind parts work
Parts work, informed by Internal Family Systems (IFS), sees the mind as made up of different parts — like a critic, a worrier, or a part that wants to escape. Each one is trying to help, even when its strategies cause problems.
Protectors and the parts they guard
Some parts work hard to keep us safe: planning, pleasing, criticizing, or numbing out. Often they protect younger, more vulnerable parts carrying old hurt or fear. Rather than fighting protectors, we get to know and appreciate them.
Meeting parts with curiosity
When a strong feeling shows up, try asking: Where do I notice this in my body? What is this part worried would happen if it stopped? Simply noticing a part, rather than becoming it, can create a little space and calm.
Parts work in counseling
I use IFS-informed parts work alongside CBT and EMDR, especially when people feel stuck or in conflict with themselves. The goal is more self-compassion and inner cooperation. (I am not IFS certified; this work draws on IFS ideas.)