Understanding “Parts Work” in Therapy: Meeting Every Side of You
Online “parts work” therapy in california
Have you ever noticed that there seem to be different “sides” of you, each with its own feelings, thoughts, or agendas? Maybe one part of you wants to work hard and stay on top of school, while another part just wants to rest. Or maybe a part of you feels anxious about a relationship, while another part longs to be close. These inner tensions can feel confusing and even exhausting.
In therapy, one of the approaches I often use to help people make sense of these experiences is called parts work. It’s a gentle, supportive way of exploring the different inner voices or “parts” of you, so you can move toward more self-understanding, compassion, and balance.
What Is “Parts Work”?
Parts work is based on the idea that we’re made up of many different inner parts- almost like an internal family. Each part has a role, a history, and a purpose. Some parts are protective, some are critical, and some hold pain. Others are playful, ambitious, or creative.
Instead of seeing these inner parts as problems to get rid of, therapy invites us to get curious about them. Each part developed for a reason, usually to help you survive or cope. Even the parts that feel frustrating- like procrastination, self-criticism, or worry- are often trying, in their own way, to protect you.
When you can connect with these parts, listen to them, and understand their role, you begin to feel more integrated and whole.
How Parts Work Looks in Therapy
In sessions, parts work often begins by slowing down and noticing what’s happening inside you. You might hear me ask:
“What do you notice in your body right now?”
“Does any part of you feel worried about sharing this?”
“Can we check in with the part of you that feels tired, or scared, or resistant?”
Together, we invite your parts into the conversation. Sometimes we use imagery, journaling, or even dialogue to give your parts a voice.
The goal isn’t to silence or fight against them, it’s to create a relationship with them. As you get to know your parts, you also begin to connect more deeply with your core Self , the calm, compassionate center of who you are. From this grounded place, you can care for your parts rather than being overwhelmed by them.
Who Can Benefit from Parts Work?
Parts work can be especially helpful if you:
Feel conflicted or torn between different desires
Struggle with self-criticism or an “inner critic”
Experience anxiety, shame, or overwhelm
Notice patterns of procrastination or self-sabotage
Carry unresolved trauma or painful memories
Want to deepen your self-compassion and emotional awareness
Many people are surprised to find how much relief comes from simply giving their inner parts a chance to be seen, heard, and understood. Instead of feeling like you’re at war with yourself, you can begin to experience more harmony inside.
Why This Approach Matters and Works
When we ignore or push away the parts of ourselves we don’t like, they often push back louder. But when we turn toward them with curiosity, they soften. You may start to notice that anxiety loosens, shame lessens, and self-compassion grows.
In other words: you don’t need to get rid of parts of yourself to heal. You need to learn how to relate to them. Parts work offers a gentle, effective path toward that healing.
About the Author
Tori Smith is a California-based licensed therapist with nearly 10 years of experience helping clients explore their inner parts, understand themselves more deeply, and cultivate greater self-compassion.
Final Thoughts
If you’ve ever thought, “I feel like there are different sides of me pulling in opposite directions,” parts work might be a helpful approach for you. It’s not about labeling you as “broken” or trying to fix you, it’s about helping all of your parts feel safe, seen, and supported.
Therapy can be the space where you slowly reconnect with yourself in this way. If you’re curious about exploring parts work in online therapy in California, I’d love to support you. Contact me here to schedule a free consult call.