What is Parts work?

I first encountered Parts work a few years ago. I was battling with my Inner Critic. My Therapist at the time suggested I explore Internal Family Systems (aka IFS or Parts) so I started reading and when I finished with that therapist I found a Parts therapist to work with and I’ve been learning and working with Parts everyday since.

By March 2025 I have received over 92 hours of Parts Therapy and I’ve consumed books, podcasts and many videos. IFS is one of the best psychological models I have encountered. Personally it’s helped me massively and over the last couple of years I’ve been introducing it to my clients, in most cases with great results. It’s a profound tool to help understand their inner workings. This allows us to support the Parts that show up, rather than letting them sabotage progress. You cannot get rid of Parts, even if they seem wholly unhelpful—every Part has a positive intent. The key is to work with your inner Parts, understand their motivations, and help them get the support they need so they can loosen their grip on you and evolve.

Here’s an intro to Parts or Internal Family Systems/ IFS to help you get to know and take advantage of this model.

What Is Parts Work?

Parts work is based on the idea that within each of us exists different sub-personalities or “Parts”, each with its own motivations, needs, emotions, and roles. These Parts are a natural system that shapes our thoughts, behaviours, and emotional responses.

When you start working with your Parts, you gain a deeper understanding of the subconscious aspects that can often influence your actions, relationships, and emotions

In the Embodied Leader Programme, we incorporate Parts Work as a powerful tool for leaders to come to know themselves and those around them. To grow Emotional Intelligence and become more effective across all aspects of life. Parts work is a profound way of working with that which sabotages you

Why Do We Have Parts?

When we are young if we are told off by a carer this can feel like a painful abandonment. We know, even when we are toddlers, that we are 100% dependent on our carers so we fear rejection, at times it feels like life or death.

When we are told off, especially if it happens repeatedly, we learn to emulate and internalise this behaviour so that we can effectively role model it unto ourselves to keep us safe from the adult doing it. The trouble is that the Parts we create within don’t mature. They stay stuck and continue scolding us by way of keeping us safe from a real person actually doing it.

For example if we are told: ‘Finish all your food’ repeatedly from the age of 1 y/o we may still have this Part in us today that thinks it’s essential to always finish what’s on our plate even if we are full.

Another example: As a child if we receive a lot of praise and attention when we do well at something we may grow up becoming extremely ambitious because we learnt that we are effectively a better person (in the eyes of our carers) when we are achieving. The internal Part that continues to drive us can prevent us from being able to relax or can lead us to burnout. Or perhaps we have omni present dissatisfaction unless we are achieving.

Inner Conflict: Why Do We Feel Stuck?

Inner conflict tends to show up when different Parts of you have competing needs or fears. Imagine you want to heal from past trauma, but another Part of you feels afraid that change will disrupt your relationships or sense of identity.

For example, a person struggling with anxiety might have:

A Motivated Part eager to heal and move forward.
A Fearful Part worried that change might bring emotional pain.
A Protective Part engaging in avoidance or self-sabotage to maintain stability.

Until these internal struggles are acknowledged and addressed, they can keep you feeling stuck, despite all your best efforts to grow and change as a person.

The Internal Family Systems (IFS) Model

Developed by Dr. Richard Schwartz, Internal Family Systems therapy organises our inner parts into three main categories:

Exiles – These are wounded, vulnerable Parts that carry deep emotional pain from past experiences. They contain unresolved trauma, fears, and unmet needs.
Managers – These Parts work to keep everything in order, pushing the more painful emotions aside to keep you functioning on a daily basis. They often drive perfectionism, overworking, and self-criticism.
Firefighters – When emotions from exiles start to show up in your life, firefighters appear with impulsive or extreme behaviours to suppress them. This might look like substance use, binge-watching TV, emotional shutdown, dissociation, or angry outbursts.

The goal of IFS and Parts work is to harmonise these Parts so that your core (the calm, compassionate, and wise part of you) can lead with confidence. In IFS they refer to this core as Self or Self-Energy.

Signs of Inner Conflict

Self-Criticism & Inner Aggression

If you struggle with harsh self-talk, self-doubt, or internalised anger, this may be a sign of unresolved emotional wounds.

Deep-Rooted Shame

Feeling unworthy, unlovable, or fundamentally “not enough” often stems from childhood experiences of neglect, criticism, or rejection.

Emotional Regression

Have you ever reacted to a situation in a way that felt younger than your actual age? This may indicate that an unresolved inner child Part is being triggered.

Perfectionism & Overworking

When you constantly strive for “perfect” outcomes, it may be a sign that a Part of you fears failure, judgment, or rejection.

The Process of Working with Your Parts

While Parts work can seem strange at first, the process itself is relatively simple and can be practiced on your own or with the help of a trained therapist.

Quiet Your Mind and Tune In
The first step in connecting with your Parts is to quiet your mind and observe any bodily sensations or emotions that arise. Do you feel tension in your body? Is there a recurring image or memory or mantra-like narrative? These signals often point to Parts of yourself that need attention.
Start a Dialogue with Your Parts
Rather than fighting or judging these Parts, IFS encourages you to engage with them. Ask them what they want you to know. For example, if you’re experiencing an increase of anxiety, ask your anxious Part: “What are you trying to protect me from?” This helps you gain perspective and transform your relationship with your emotions.
Separate from the Noise
Often, our Parts conflict with each other, creating overwhelming thoughts and emotions. A key part of IFS is learning to separate yourself from these voices, allowing you to step back and observe them without becoming consumed (aka Blended in IFS). When you can acknowledge that anxiety is simply one Part of you, it loses its power to control your actions.
Healing Childhood Wounds
IFS also helps individuals uncover and heal emotional wounds from their past. Often, these Parts are derived from painful memories, such as childhood trauma, that we’ve suppressed over time. When we revisit these memories with compassion and a sense of safety, we can begin to take the burden off these Parts, allowing them to release the pain they’ve been holding onto.
Empowering Your True Self
The ultimate goal of IFS is to reconnect with your True Self, which serves as the compassionate leader of your internal system. This is the Part of you that is loving, wise, and capable of guiding all your other Parts. When you become self-led, you can move through life’s challenges with greater clarity and peace, as your True Self is always at the core, waiting to wisely guide.

Why Parts Work Can Be Life-Changing

Parts therapy is a gentle yet powerful approach to personal growth and healing. By listening to your inner world with curiosity and compassion, you can:

– Resolve past wounds without being overwhelmed.
– Reduce anxiety, self-doubt, and emotional burnout.
– Strengthen self-awareness and emotional balance.
– Build deeper connections with yourself and others.

If you’ve been feeling stuck, Parts work can help you break free and move toward a more authentic, fulfilling life.

In addition to supporting you with vision, accountability, and change, I use Parts and other tools to help you become more conscious. You can reach out to me for more information here.

James O'Halloran

As a Business Coach I help Founders* and those in Career Transition unlock problems and increase self-mastery so that they are confident in their direction and leadership. Through Career and Business Coaching, I help people who want to disrupt the(ir) status quo.