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We All Have Parts
Have you ever found yourself in a situation like this: “Part of me wants to speak up in the meeting and share my ideas, but another part of me feels anxious and worries I’ll say something wrong, so I'll stay quiet.”

We all have different "parts" of ourselves that want the best for us, but sometimes they don’t agree. These parts might not always be aware of the consequences of their actions, or they may have been shaped by past experiences that aren't fully in tune with our current reality—especially if those experiences were traumatic.

 

Understanding Parts and Structural Dissociation
Parts work is rooted in Structural Dissociation Theory and Ego State Therapy, and it’s often used in therapies like Internal Family Systems (IFS), inner child work, and shadow work. These models focus on the idea that we have one mind, but many parts of our personality.

Sometimes, parts of our personality can become disconnected or dissociative, and this happens on a spectrum. We all experience dissociation in daily life—think of going on autopilot while doing something routine—but when we face significant trauma or extreme stress, dissociation can become a coping mechanism. This can cause a part of us to take over, going into survival mode.

When our nervous system perceives a threat, a part of our personality might “freeze” in time to keep us safe, and also to help us continue to function in daily life. This part doesn’t get updated with new information, and instead, continues to react to the world as if the past threat is still present, even when it's no longer relevant.

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The "Document" Analogy
Imagine that every experience you have is recorded in documents and filed away in folders, capturing how you think, feel, and perceive the world around you. For instance, if you have a great experience with puppies, the document will say, "Puppies are safe and wonderful." These experiences get organized into folders, like one for “Animals.” As you go through life, these folders help your brain respond appropriately to new situations. The next time you see a dog, you’re likely to be open to petting it, based on the positive experiences in that “Animals” folder.

As we accumulate experiences, these folders are updated to reflect new information. However, when trauma occurs, such as being attacked by a dog, the traumatic experience can freeze that document in time which restricts it form being filed away and from getting updated with adaptive information. This creates a pattern of responses that are based on outdated information, like “All dogs are dangerous!” This response, though once protective, may no longer serve us well in present-day situations. Another example of this is when we find ourselves repeating a pattern of unhealthy behaviour and we can't seem to stop ourself, such as with the relationships we invite, addiction, and anxiety. This may be a sign that we have a part taking charge while operating on an outdated program.

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How Parts Work Can Help
Parts work helps the different parts of the self communicate and collaborate, so the system can function more harmoniously. By helping these parts update their information and work together, we can move toward healing and healthier mental functioning. When our parts are integrated and in alignment, they support positive mental health, helping us navigate the present more effectively, without being overwhelmed by past experiences.

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Parts Work and the Adaptive Information Processing Model (AIP)
Everything that happens to us or around us shapes who we are today, from our childhood experiences to our present-day challenges. The Adaptive Information Processing Model (AIP) explains how life experiences are processed and stored, with the understanding that these experiences, particularly traumatic ones, may not always be fully integrated into our conscious awareness. Instead, they can become stored in the body without words, leaving us with emotional and physiological responses that feel out of place or overwhelming.

Parts work ties into this by helping us access these "frozen" parts of our experience and reintegrate them in a healthy, adaptive way. When we acknowledge and work with our internal parts, we can bring these fragmented experiences back into alignment with the present, reducing their negative impact on our emotional and physical well-being.

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Parts Work in Therapy: Complementing Other Approaches
Parts work can be done on its own, but it also complements other therapeutic approaches, especially working with grief and attachment injuries, as well as EMDR (Eye Movement Desensitization and Reprocessing) and other somatic-based therapies. These therapies focus on processing and integrating past experiences, particularly those that are stored in the body and may not have been fully processed at the time they occurred. Parts work enhances this process by addressing how different parts of ourselves may be holding on to unprocessed trauma and offering a path toward emotional regulation and healing.

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Parts Work in Everyday Life
Even if we haven’t been diagnosed with a dissociative disorder or experienced major trauma, parts work can still be beneficial in therapy. Dissociation exists on a spectrum, and we all float in and out of it in our daily lives. It can happen when we “zone out” during a conversation or perform a routine task on autopilot. Addressing these small dissociative moments can enhance self-awareness and emotional regulation, allowing us to better integrate our experiences and live more fully in the present.

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Ultimately, parts work can support the integration of our fractured experiences, guiding us toward a more balanced, whole, and self-aware life. By healing these parts and updating outdated responses, we move closer to a state of greater peace and emotional resilience.