Unlocking Inner Harmony: What Is Parts Work & Internal Family Systems?
Have you ever caught yourself thinking, “A part of me wants to move forward, but another part is holding me back”? You’re not alone. Inside each of us is a vibrant, complex inner world—full of different “parts” that shape our thoughts, feelings, and actions. Sometimes these parts work together, and sometimes they pull us in opposite directions, leaving us feeling stuck or conflicted.
Internal Family Systems (IFS) therapy offers a compassionate, holistic approach to understanding and healing these inner dynamics. Rather than seeing our inner struggles as flaws or problems to fix, IFS invites us to get curious, listen deeply, and embrace every part of ourselves with compassion. In this post, we’ll explore how Parts Work and IFS can help you find greater balance, self-understanding, and genuine harmony within.
What Is Parts Work and Internal Family Systems (IFS) Therapy?
Have you ever found yourself saying, “A part of me feels ___, but another part feels ___”? Or maybe you’ve noticed how you can feel like a totally different version of yourself in different circumstances and situations; calm and grounded one moment, anxious and reactive the next. If so, you’re already familiar with the concept at the heart of IFS: we are not one singular self, but rather, made up of many complex and dynamic parts. Rather than seeing our conflicting thoughts, emotions, or behaviours as problems to eliminate or symptoms to diagnose, IFS invites us to view them as parts of us, each with their own perspective, history, and positive intent. Internal Family Systems (IFS) is a therapeutic framework developed by Dr. Richard Schwartz that is grounded in this idea.
Strength in Heart Counsellor Kendra Shaw explaining IFS.
What Makes IFS a Holistic and Inclusive Approach?
IFS stands out among therapeutic models for its deep respect for every part of a person and its emphasis on compassion, consent, and collaboration:
Cultural Humility: Acknowledging that therapists and systems can never fully understand another’s cultural experience. IFS honours this by being radically person-centered and committed to relational accountability through continuous consent, curiosity, accountability, and the understanding that each person is the expert in their lives, and possesses the power to find their own version of healing.
Legacy and Cultural Burdens: Recognizing that the trauma and burdens we carry may not be solely our own, they can be passed down through generations and shaped by systemic and structural oppression.
The Core Beliefs of IFS
IFS rests on several foundational assumptions:
1. Multiplicity of Mind Is Natural and Universal
We all have parts. These parts are not signs of illness of dysfunction, actually, they’re essential and adaptive aspects of being human.
2. We All Have a Core Self (Self-Energy)
At our core, each of us has a self that is wise, calm, curious, and compassionate. No matter how much trauma we’ve experienced or how many mistakes we’ve made, this self cannot be broken or lost. It can, however, become hard to access and find.
3. Parts Take On Roles in Response to the Burdens They Carry
Trauma, attachment and relational wounds, cultural, structural and systemic oppression, and even intergenerational trauma can cause our parts to take on extreme roles in their attempts to keep us safe.
4. All Parts Have Positive Intentions
Even when a part shows up in harmful ways, like self-sabotage, substance misuse, or harsh inner criticism, it’s trying to help. There are no bad parts, only parts that carry burdens or feel misunderstood.
5. Our Inner World Functions Like a System
Just like in a family, our inner parts have relationships with each other where some cooperate and some are in conflict. Healing happens when we listen to these parts, help them unburden their pain, and restore their trust in the leadership of our core self.
6. Inner Change Leads to Outer Change (and Vice Versa)
When we create more harmony and balance within ourselves, it ripples outward to our relationships, communities, and even our worldview.
An Example of Parts in Action
Imagine a person who procrastinates constantly. One part of them feels frozen and overwhelmed, let’s call it the Avoider. Another part might show up as an Inner Critic, scolding them for not doing better. Yet another part may be deeply Anxious, fearing judgment or failure.
In IFS therapy, we don’t try to get rid of these parts, or shame them for how they show up. Instead, we get curious about them. We ask:
· What is this part trying to protect me from?
· When did it start doing this job?
· What does it need in order to soften back?
Over time, these parts begin to trust that the self can lead with compassion. They soften. They heal. And the person becomes less controlled by old patterns and more aligned with their true values and desires.
Goals of IFS Therapy
The aim of IFS isn’t to “fix” or get rid of any parts, it’s to help you reconnect with yourself and let go of unhelpful burdens. Some key goals include:
1. Liberate parts from extreme roles and burdens
2. Restore trust in yourself
3. Achieve inner balance and emotional harmony
4. Bring more attuned and aligned energy into your daily life and relationships
Final Thoughts
IFS offers a powerful and compassionate way to understand and heal our inner world. It reminds us that every part of us, no matter how hurt, angry, wounded, or shamed, is worthy of attention, respect, and healing. And that deep within, we all carry a core self that can lead us toward balance and alignment.
Ready to explore your inner world and discover a new sense of balance? If you’re curious about Parts Work or want to experience the healing power of Internal Family Systems therapy, our compassionate team at Strength in Heart Counselling is here for you. Book your free 20-minute consultation today and take the first step toward inner harmony—every part of you is welcome.
