What is Parts Work? (Parts Work Series – Part 1)

Episode 77: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout

Have you ever found yourself thinking, “Part of me wants this… but another part of me really doesn’t”? That internal tug-of-war is something we all experience. But what if those parts of you weren’t random or wrong—but deeply meaningful? In this episode, Amanda introduces the foundational concepts of Parts Work, also known as Internal Family Systems (IFS), and explains how understanding the “parts” that make up your internal world can offer profound clarity and compassion in your healing journey.

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What We Cover in This Episode

• What is Parts Work and how does it relate to IFS?
• The difference between your authentic self and your parts
• Two key categories of parts: wounded and protector
• How parts develop and what they need from you
• The bus driver analogy and why it’s so helpful

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Understanding the Concept of Parts

Parts Work (or IFS) is based on the idea that each of us has a core, authentic self as well as various “parts” that develop throughout our lives. These parts form in response to past experiences, trauma, culture, and emotional needs. Some parts may strive to protect us, while others carry the burden of past wounds.

Your Core Self vs. Your Parts

At the center of this model is your core self—calm, compassionate, curious, and capable. When this self is “in the driver’s seat,” you feel grounded and aligned. The challenge comes when more extreme parts (like the perfectionist, inner critic, or emotional eater) take over and steer your behavior in ways that don’t align with your current needs or values.

Wounded vs. Protector Parts

Amanda explains that most of the parts we engage with in healing fall into one of two categories:

• Wounded or Burdened Parts: These hold painful emotions, past traumas, or unmet needs.

• Protector Parts: These try to prevent further pain, often through distraction, avoidance, or overcompensation.

The Bus Driver Analogy

Imagine your internal world as a bus. Your core self is meant to be the calm, confident driver. The passengers are your parts—some loud, some quiet. Sometimes, a part grabs the wheel. In those moments, you’re “blended” with that part. Recognizing who’s driving can help you respond with more intention and compassion.

How Parts Work Supports Healing

By understanding which part is active and why, you can begin to unblend and reconnect with your core self. Amanda walks through how this process helps reduce reactivity, build emotional regulation, and support deeper healing. She emphasizes that every part—even the ones that feel disruptive—has a positive intent and deserves compassion.

Reframing Symptoms and Behavior

Many of the behaviors we wish we could change—like overworking, emotional eating, or perfectionism—make more sense through the lens of parts work. They’re not character flaws; they’re protective mechanisms that once served a purpose. Understanding this helps reduce shame and opens the door to transformation.

Integration with Nervous System Work

Many clients find Parts Work to be a deeply validating and effective addition to nervous system healing. When you’re able to stay grounded in your Self and offer internal co-regulation to the parts holding pain or fear, your overall system becomes more flexible, stable, and resilient.

Parts Work complements other approaches like somatic practices, behavior change, and nervous system mapping. It adds a layer of depth to understanding yourself—and can create powerful breakthroughs when you’re feeling stuck or self-critical. Amanda shares how Regulated Living coaches often combine somatic tools with parts work to help clients stay regulated during emotional processing.

Whether you’ve heard of IFS before or this is your first introduction, this episode will give you a practical, compassionate foundation for working with your parts. You’ll walk away with a new perspective on your inner world—and how to lead yourself from a more grounded place.

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Three Tangible Takeaways

1. Everyone has parts: They’re not flaws—they’re adaptations. Recognize that even your most challenging behaviors have a history and a good intention.
   
2. Try identifying your parts: Pay attention to repeated thoughts, reactions, or behaviors this week. Can you name any parts (e.g., the perfectionist, the avoider, the rebel)?
   
3. Explore the next step: Whether through journaling, therapy, or coaching, begin the practice of unblending—creating space between your core self and your parts so you can respond rather than react.

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Want to learn more about parts work/IFS? Here’s some other introductory resources:

• What is IFS Therapy? | Intro to Internal Family Systems w/ Dr. Tori Olds
• IFS Explained by Lewis Psychology
• What is “parts” therapy? | Integrative Psychotherapy Blog

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• Join my Release Class – Monthly guided nervous system regulation class
• Order my book, Healing Through the Vagus Nerve today!
• Download free resources here

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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.