In recent years, parts work has emerged as a transformative approach in psychotherapy, championing a holistic and compassionate path to mental health. By acknowledging that our minds are made up of different subpersonalities referred to as “parts,” this method offers a dynamic framework for addressing emotional and psychological challenges. Among the diverse therapeutic approaches to parts work, this article delves into the components of Internal Family Systems (IFS), an adaptive, non-pathologizing approach toward healing.
Understanding Parts: The Basics
Dr. Rick Schwartz’s Internal Family Systems (IFS) model suggests that our minds have different systems composed of various parts that shape our personality. Similar to family or organizational dynamics, these internal systems can either function harmoniously or create conflict. According to IFS, issues such as depression, anxiety, panic attacks, and substance use are manifestations of parts assuming extreme roles to safeguard the Self from harm (Anderson, 2022).
Dr. Frank Anderson (2022) states that our internal parts express themselves through thoughts, emotions, or physical sensations. It is likely that you are already familiar with some of your parts. For instance, you might sometimes feel powerless, self-critical, or shut down. Perhaps certain people or places trigger a queasy feeling in your stomach. Some parts might be easier to accept or understand, while others may be more challenging to acknowledge (Schwartz, 2021, p. 85). For instance, you might have a part of you that wants to quit drinking, but another part could be afraid of what might come up after becoming sober. You could also have a part longing for social connections, while another part may try to convince you that intimacy is not safe.
Many of our parts are frozen in time, with their origins rooted in stories traced back to past traumatic experiences or moments of intense stress that we had to navigate (Schwartz, 2021). However, these parts are not merely relics of our pasts; they are dynamic aspects of our inner world, constantly interacting with our present Self. Each part carries with it a unique perspective, often striving to protect us in ways that were essential in our past.
Categories of Parts
In IFS, parts are categorized into four main groups: Exiles, the Self, Managers, and Firefighters. Each category plays a distinct role in the internal system, contributing to how we navigate our inner and outer worlds.
Self
“IFS holds as one of its core assumptions, that each person has an inherent internal capacity for healing, referred to as the Self, that acts as our intuitive, core emotional and intellectual center.” (Hodgdon et al., 2021) The Self represents our most authentic and embodied state. It is the part of us that can observe our thoughts and emotions without getting entangled in them. The Self has the capacity to lead and guide the other parts, creating an internal atmosphere of cooperation and harmony. When the Self is in charge, it can listen to each part’s concerns and address them with kindness and wisdom (Anderson, 2022).
Characteristics of the Self
- Compassion: The Self approaches all parts with kindness and understanding.
- Curiosity: It seeks to understand the origins and motivations of each part.
- Calmness: The Self remains grounded and composed, even in the face of inner turmoil.
- Confidence: It trusts in its ability to lead and heal the internal system.
Exiles
Exiles harbor pain and trauma from the past. They represent vulnerable parts of ourselves that might hold memories of being wounded, abandoned, or neglected. Due to intense emotions like shame, fear, or anger, these aspects are often pushed aside or repressed. Despite efforts to conceal them, exiles significantly influence our actions and emotional state (Schwartz, 2021).
Characteristics of Exiles
- Intense Emotions: Exiles hold deep-seated feelings that can overwhelm the individual if not managed.
- Isolation: These parts are often isolated from the rest of the system to prevent their pain from surfacing to a conscious level.
- Triggers: Exiles can be easily triggered by situations that remind them of past traumas, causing sudden and intense emotional reactions
Managers
Managers play a proactive role in maintaining control and averting the emergence of exiles’ pain. They tend to be perfectionistic and critical and strive diligently to ensure one’s well-being and efficiency (Anderson et al., 2017).
Characteristics of Managers
- Control: Managers focus on maintaining order and control in our lives.
- Perfectionism: They often push us to meet high standards to avoid criticism or failure.
- Preventative: Managers work to prevent situations that might trigger the exiles’ pain.
Firefighters
Firefighters are reactive parts when the emotions of exiles penetrate the defenses set up by managers. Their purpose is to divert or suppress the powerful emotions of the exiles, usually through impulsive or destructive actions.
Characteristics of Firefighters
- Reactive: Firefighters respond quickly and intensely to emotional distress.
- Numbing Behaviors: They engage in activities such as overeating, substance use, or compulsive behaviors to numb the pain.
- Short-Term Relief: Firefighters provide immediate but temporary relief from emotional pain.
Integrating Parts: A Path Toward Healing
In psychotherapy, working with parts involves creating a compassionate and unified internal environment where all parts are recognized, understood, and integrated under the Self’s guidance. This process requires nurturing self-leadership through mindfulness and self-compassion, building trust with each part by actively listening to and validating their experiences, providing a safe space to heal suppressed feelings, and balancing the roles of managers and firefighters to promote overall well-being. Addressing these aspects helps create a balanced and coherent internal system, leading to increased inner peace and resilience (Anderson et al., 2017).
Benefits of Incorporating Parts Work into Psychotherapy
The following examples are some of many potential benefits that can be derived from incorporating parts work into psychotherapy:
Increased Self-Awareness
Incorporating parts work in psychotherapy arts can lead to increased self-awareness. By acknowledging and interacting with these various parts, clients can better understand their internal conflicts and motivations. This process encourages self-compassion by teaching clients to embrace and attune to their parts rather than repress or deny them. Integrating fragmented aspects of the Self contributes to heightened psychological resilience and a more unified sense of identity. Furthermore, parts work can enhance emotional regulation by enabling clients to confront and heal underlying traumas.
Improved Relationships
Clients who understand their internal dynamics can better navigate their external relationships. Parts work promotes empathy and tolerance as clients gain a deeper understanding of their own complexities and those of others. (Anderson, 2021) Moreover, it can promote conflict resolution by fostering healthier communication and boundaries, leading to more harmonious and fulfilling relationships.
Non-pathologizing
The IFS model has a significant strength due to its non-pathologizing approach. It emphasizes that all parts, even the ones that may seem disruptive or troublesome, have positive intentions and important roles. This approach shifts away from labeling and diagnosing towards understanding and integration. Clients are encouraged to observe their internal parts with curiosity and compassion, which helps foster a more positive self-relationship and reduces the stigma associated with mental health challenges. Embracing this non-pathologizing approach focuses on healing and self-acceptance, empowering clients to accept all parts contributing to their wholeness.
Versatile
Parts work is a versatile therapeutic method that can be used with clients of all ages and backgrounds. This approach is adaptable to different developmental stages and is effective in individual, couples, and family therapy. The non-pathologizing and client-centered nature of IFS makes it culturally sensitive and allows it to be customized to diverse cultural contexts, aligning with various beliefs and practices (Haddock et al., 2017).
Incorporating parts work in psychotherapy using models such as IFS, enables clients to explore internal conflicts and motivations through interactions with various internal parts such as exiles, managers, firefighters, and the Self. This approach promotes self-compassion, emotional regulation, empathy, and improved communication. It is adaptable across various ages and cultural contexts, aiming to bring together internal parts under the Self’s guidance to achieve inner tranquility and emotional equilibrium. By steering clear of pathologizing language, IFS, and similar therapeutic approaches help to diminish stigma and encourage clients to embrace all their parts to become whole.
References
Anderson, F.G. (2021). Transcending trauma: Healing complex PTSD with internal family systems. Claire, WI: PESI Publishing.
Anderson, F.G., Sweezy, M., & Schwartz, R.C. (2017). Internal family systems skills training manual: Trauma-informed treatment for anxiety, depression, PTSD & substance abuse. Eau Claire, WI: PESI Publishing.
Haddock, S. A., Weiler, L. M., Trump, L. J., & Henry, K. L. (2017). The Efficacy of Internal Family Systems Therapy in the Treatment of Depression Among Female College Students: A Pilot Study. Journal of marital and family therapy, 43(1), 131–144. https://doi.org/10.1111/jmft.12184
Hodgdon, H. B., Anderson, F. G., Southwell, E., Hrubec, W., & Schwartz, R. (2021). Internal Family Systems (IFS) Therapy for Posttraumatic Stress Disorder (PTSD) among Survivors of Multiple Childhood Trauma: A Pilot Effectiveness Study. Journal of Aggression, Maltreatment & Trauma, 31(1), 22–43. https://doi.org/10.1080/10926771.2021.2013375
Schwartz, A. (2018). Parts work therapy: A practice guide for healing trauma. Dr. Arielle Schwartz. Retrieved June 19, 2024, from https://drarielleschwartz.com/parts-work-therapy-dr-arielle-schwartz/
Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the Internal Family Systems model. Sounds True.
