Why You’re Not “Too Much”: An Introduction to Parts Work (IFS)

Have you ever found yourself saying, “A part of me wants to speak up, but another part is scared to rock the boat”?Or maybe, “I know I shouldn’t feel this way, but I just do.”

That’s parts work in action.

In Internal Family Systems (IFS) therapy, we assume something radical but deeply intuitive: we all have many parts inside us, and that’s not only normal—it’s healthy. You are not broken or “too much” because you feel conflicted. You're human.

What Are Parts?

Parts are the different inner voices or emotional states that shape how we respond to the world.You might recognize parts like:

• The inner critic who’s always worried you messed up

• The perfectionist who tries to keep everything under control

• The people-pleaser who hates disappointing anyone

• The angry protector who shows up when you’ve had enough

Each part, even the ones we wish away, has a reason for being. They’ve often taken on protective roles to help us cope, survive, or stay safe—especially when we were younger.

What Is IFS Therapy?

IFS (Internal Family Systems), developed by Dr. Richard Schwartz, is a therapeutic model that helps you build relationships with your parts instead of battling them.

Rather than pushing away anxiety, shame, or anger, IFS invites us to get curious about them:

• What is this part afraid would happen if it didn’t show up this way?

• How long has it been doing this job?

• What does it need from me?

Over time, parts that once felt stuck, extreme, or overwhelming begin to soften. They start to trust that you—the centered, wise, compassionate Self—can lead.

You Are More Than Your Parts

At the core of IFS is the belief that beneath all our parts is something called Self—the calm, clear, connected essence of who we are.

You’ve felt it before: The part of you that can hold pain with tenderness. The part that knows how to listen. The part that doesn’t need to fix or flee.

IFS helps you reconnect with that Self so you can be in relationship with your parts—not at war with them.

Why This Matters in Therapy

Many people come to therapy feeling ashamed of their reactions or overwhelmed by conflicting feelings.IFS offers a path toward compassionate understanding, not judgment.

• If you feel chaotic inside, IFS helps make sense of that.

• If you’ve tried to “get rid” of anxiety or anger with little success, IFS offers a new way.

• If you feel disconnected or numb, IFS can help you gently reconnect with the parts that have gone quiet.

You’re Not Too Much. You’re Many. And That’s Okay.

In IFS, we don’t try to erase parts of you—we welcome them. Every part has a story, a reason, and a longing to be understood.

If you’re curious about what it would be like to explore your inner world in this way, I’d love to help.