By Chiu Lau, Clinical Psychologist & Founder of Possibilities Psychological Services
Artwork from pinterest
Have you ever felt torn between two choices, like one part of you wants to rest while another says you should keep pushing? Or noticed a harsh inner critic alongside a softer, more compassionate voice?
Parts work is a therapeutic approach that helps make sense of these experiences. It is based on a simple but powerful idea: we are not just one single, fixed self. We are made up of different “parts,” each with its own feelings, thoughts, and roles.
So, What Do We Mean by “Parts”?
In parts work, “parts” refer to your different inner states. They are not separate people or personalities, but different aspects of your inner world.
For example:
- A perfectionist part that pushes you to achieve
- An anxious part that worries about what might go wrong
- A protective part that avoids difficult situations
- A playful part that seeks joy and connection
Most people recognise these shifts in themselves. Parts work simply gives language and structure to something deeply human.
Where Did These Parts Come From?
Many parts develop as ways of coping with life experiences, particularly during childhood.
For instance:
- Growing up with high expectations may shape a perfectionist part
- Experiences of criticism or rejection may lead to protective or avoidant parts
- Painful or overwhelming events may be carried by parts that hold distress
In this way, even the parts that cause difficulty are often just trying to help. The challenge is that these parts may rely on strategies that no longer serve you in the present.
What Happens in Parts Work Therapy?
“Parts work” is not a single therapeutic modality. It is an umbrella term for several approaches developed over time. While these modalities share the idea that the mind has different parts, each model understands and works with those parts differently.
A quick note: While many people and clinicians find these approaches helpful, they are not without criticism. Some concerns include a limited empirical evidence base for certain models, variability in how approaches are applied, and debate about whether “parts” are a metaphor or reflect actual psychological structures. As with all therapies, suitability depends on the individual and context.
Below is an overview of key approaches:
1. Ego State Therapy
Founder: John G. Watkins, later expanded by Helen H. Watkins
Core idea:
The personality consists of “ego states,” which are organised systems of thoughts, feelings, and behaviours shaped by experience.
2. Transactional Analysis
Founder: Eric Berne
Core idea:
People move between three ego states. These are Parent, Adult, and Child.
3. Internal Family Systems
Founder: Richard Schwartz
Core idea:
The mind functions like a family of parts, guided by a core Self that is calm, compassionate, and capable of healing.
4. Schema Therapy
Founder: Jeffrey Young
Core idea:
Emotional “modes” develop when core psychological needs are not met in childhood.
5. Resource Therapy
Founder: Gordon Emmerson
Core idea:
The personality consists of “resource states,” each holding specific abilities, emotions, or memories. Therapy strengthens adaptive parts and updates distressed ones.
6. Gestalt Therapy
Founder: Fritz Perls
Core idea:
Although not originally a parts model, Gestalt techniques are often used to explore internal conflicts.
7. Compassion-Focused Therapy
Founder: Paul Gilbert
Core idea:
Different emotional systems, such as threat, drive, and soothing, can feel like competing parts.
What Do These Approaches Have in Common?
Across these models, parts work generally involves:
- Identifying different parts of yourself
- Understanding their roles and origins
- Reducing internal conflict
- Building a more compassionate and integrated sense of self
A Different Way of Relating to Yourself
At its core, parts work is about changing your relationship with yourself.
Instead of:
- Fighting anxiety
- Criticising lack of motivation
- Feeling ashamed of your reactions
You begin to ask: “What part of me is showing up right now, and what might it need?”
This shift often reduces inner conflict and increases self-understanding.
Final Thoughts
Parts work is not about overcomplicating your inner world. It is about recognising that your mind includes different voices, each shaped by your experiences. When you approach these parts with curiosity rather than judgment, you move from internal conflict toward greater cohesion. Instead of feeling at war with yourself, you begin to work with yourself.
________________________________________________
Chiu Lau (she/her) is a neurodivergent Clinical Psychologist living with an invisible disability. She is also the founder of Possibilities Psychological Services, an Australia-wide online therapy provider. Since 2003, Chiu has developed extensive expertise in the management of mental health concerns, trauma, chronic health conditions, neurodivergence (including autism, ADHD, PDA, and learning and intellectual disabilities), and psychosocial stressors experienced by gender-diverse individuals.Recognising the challenges associated with navigating various intervention and mental health provider options, Chiu invites you to book a complimentary 20-minute discovery call to explore your options and possibilities here.