Parts Work Therapy
Understanding and integrating the different parts of yourself to create internal harmony and wholeness
Explore Parts WorkWhat Is Parts Work?
Parts work is based on the understanding that we all have different aspects of ourselves—different "parts" that hold various emotions, beliefs, needs, and protective strategies. Rather than being one unified self, we're more like an internal system where different parts developed at different times, often in response to life experiences.
These parts aren't pathological or signs of dysfunction—they're a natural result of how the psyche organizes experience and protects us. One part might be critical and perfectionistic, another might be playful and spontaneous, while another feels anxious and seeks safety. Sometimes these parts work together smoothly, and sometimes they're in conflict.
Parts work therapy helps you identify these different parts, understand what each part needs and fears, and create more internal cooperation and harmony. At Sagebrush Counseling, we integrate parts work with emotionally focused therapy and attachment-based therapy to create comprehensive healing that addresses both your internal world and your relationships.
What Parts Look Like in Real Life
Recognizing the different parts and their internal conflicts
The Inner Critic vs. The Free Spirit
You have a part that pushes you to be productive, perfect, and always improving. But you also have a part that wants to relax, play, and enjoy life without pressure.
The People-Pleaser vs. The Protector
One part desperately wants others' approval and will sacrifice your needs to avoid conflict. Another part is angry about this and wants to set boundaries.
The Vulnerable Child vs. The Strong One
A young part holds hurt, fear, and the need for comfort. But another part refuses to show vulnerability and insists you handle everything alone.
The Risk-Taker vs. The Anxious One
One part wants adventure, change, and excitement. Another part is terrified of the unknown and tries to keep everything safe and predictable.
The Intimate Self vs. The Guard
A part of you craves deep connection and intimacy. But another part keeps walls up, convinced that closeness leads to pain.
The Angry Protector vs. The Peacekeeper
One part holds justified anger and wants to express it. Another part shuts anger down immediately, terrified of being "too much" or causing damage.
How Parts Work Therapy Works
The process of understanding, befriending, and integrating your parts
Identifying Your Parts
The first step is noticing that you have different parts with different agendas. You'll begin to recognize internal conflicts, conflicting feelings, or times when you feel "of two minds."
- Notice when you feel internal tension or contradiction
- Recognize familiar patterns of self-criticism or protection
- Identify parts that show up in specific situations
- Name the parts (the critic, the pleaser, the anxious one, etc.)
Understanding Each Part's Purpose
Every part, even difficult ones, developed for a reason—usually to protect you or help you survive. Understanding what each part is trying to do creates compassion and reduces internal conflict.
- Explore when each part first developed
- Understand what the part is trying to protect you from
- Recognize the part's positive intention, even if the strategy is problematic
- See how the part's role made sense in the past
Listening to What Parts Need
Parts often carry unmet needs, unexpressed emotions, or old pain. By listening to what each part needs, you can begin to meet those needs in healthier ways.
- Create internal dialogue with different parts
- Ask what each part needs to feel safe or validated
- Allow parts to express emotions they've been holding
- Provide reassurance or comfort to younger, frightened parts
Negotiating Between Parts
When parts are in conflict, you can act as a mediator—helping parts understand each other and finding solutions that honor multiple needs rather than having one part dominate.
- Help parts communicate with each other
- Find compromises that respect different needs
- Reduce polarization between opposing parts
- Create internal cooperation rather than warfare
Integration and Wholeness
The goal isn't to eliminate parts but to create internal harmony where all parts feel heard, valued, and can work together. This creates a sense of wholeness and reduces internal struggle.
- Develop compassion for all parts of yourself
- Allow different parts to have their place without dominating
- Access different parts flexibly based on what's needed
- Experience more internal peace and self-acceptance
Integrating Parts Work with Other Modalities
Parts work enhances and deepens other therapeutic approaches
Parts Work + Emotionally Focused Therapy
Understanding Internal and Relational Attachment
Parts work and EFT complement each other beautifully. In relationships, different parts get activated—your anxious attachment part, your avoidant part, your vulnerable part, your protective part. Understanding these parts helps you and your partner navigate conflicts more compassionately.
- Identify which parts get triggered in relationship conflicts
- Understand how your parts and your partner's parts interact
- Access vulnerable parts to create bonding moments
- Help protective parts feel safe enough to step back
- Create secure attachment between partners and within yourself
Parts Work + Attachment-Based Therapy
Healing Attachment Wounds Through Parts
Attachment patterns are often held by specific parts—a young part that developed anxious attachment, a protective part that learned to be avoidant. Parts work allows you to work directly with these attachment-holding parts to create earned secure attachment.
- Identify parts that carry attachment wounds and fears
- Understand how different parts learned different attachment strategies
- Provide the care and responsiveness that parts needed but didn't receive
- Help anxious parts feel more secure and avoidant parts feel safer with closeness
- Build internal secure attachment that translates to relationships
What Parts Work Helps With
Common struggles that benefit from parts work therapy
Internal Conflict
Feeling torn between different wants, needs, or values. Experiencing constant internal debate or indecision about major life choices.
Self-Criticism
Harsh inner critic that attacks you constantly. Difficulty with self-compassion or feeling perpetually inadequate no matter what you achieve.
Emotional Overwhelm
Intense emotions that feel out of control or disproportionate. Different parts holding strong feelings that flood you unexpectedly.
Self-Sabotage
Starting toward goals but repeatedly getting in your own way. One part wants change while another part blocks it.
People-Pleasing
Overriding your own needs to please others, followed by resentment. Internal conflict between accommodation and self-protection.
Perfectionism
Driven by a part that demands flawlessness while another part feels exhausted and wants rest. Unable to find balance or self-acceptance.
Relationship Patterns
Different parts showing up in relationships—one wanting closeness, another keeping distance. Internal conflict about intimacy and commitment.
Childhood Wounds
Young parts holding pain, fear, shame, or unmet needs from the past. These parts need attention and healing in the present.
Anxiety & Worry
Anxious parts trying to protect you by anticipating every danger. Need to help these parts feel safe enough to relax.
Emotional Numbness
Protective parts that shut down feelings to avoid pain. Learning to access vulnerable parts that hold authentic emotions.
Addiction & Compulsive Behaviors
Parts using substances or behaviors to cope with pain, while other parts judge this harshly. Understanding what drives the behavior.
Identity Confusion
Feeling like different people in different contexts. Difficulty integrating various aspects of yourself into a cohesive identity.
Who Benefits from Parts Work
This approach helps people working through internal conflicts and seeking self-understanding
Those with Internal Conflict
You feel constantly torn between different desires, struggling with indecision, or experience parts of yourself that seem to contradict each other.
People-Pleasers & Perfectionists
You're driven by parts that demand constant achievement or others' approval, leaving you exhausted and disconnected from your authentic self.
Those Working Through Trauma
You have parts holding painful memories or emotions from the past that still affect you today. Parts work provides gentle, effective trauma healing.
Individuals in Couples Therapy
Understanding your parts helps you show up differently in your relationship, accessing vulnerable emotions and managing protective reactions more effectively.
Anyone Feeling Stuck
You want to change but something inside keeps blocking you. Parts work helps you understand and work with the resistance rather than fighting it.
Those Seeking Self-Compassion
You struggle with self-criticism or self-judgment. Parts work creates understanding and compassion for all aspects of yourself, even the difficult ones.
Ready to Understand Your Parts?
Parts work can help you create internal harmony, reduce self-criticism, and develop a more compassionate relationship with yourself.
Contact Sagebrush Counseling