More formally known as Internal Family Systems (IFS), Parts Work is a trauma-informed approach to therapy that views every individual person as containing a multitude of parts - or subpersonalities - within themselves.

Each one of these “parts” is viewed as a separate entity with its own beliefs, behaviors, and set of duties that it contributes to the overall internal system, as if it were an actual person with specific ways of thinking, feeling, and behaving. Our parts each contribute to our self presentation, and show up as the various aspects of our personality, our preferences, inner conflicts, and aversions.

IFS is a powerful modality for tending to deep emotional wounds because it acknowledges that trauma often causes fragmentation of the self, with parts pushed into extreme roles as an adaptation to traumatic events and overwhelming circumstances.

The IFS process facilitates a gentle exploration of these parts with compassion and curiosity, and recognizes that no matter how “negative” or dysfunctional a part presents as, all parts have valuable intentions that are oriented towards safety and self preservation.

Parts Work aims to create a safe space for every aspect of a person to be witnessed, heard, and reincorporated into the self concept in more supportive ways. The IFS process is focused on helping us explore, understand, and accept the various aspects of who we are by acknowledging the functions each part plays in our life.

The goal of IFS work is to achieve more trust in self, create more harmony between parts in conflict, and encourage a sense of inner balance, which can ultimately facilitate personal growth and transformation.

Existential-Oriented Therapy aims to explore the fundamental questions of human existence in a safe and supportive environment. It explores the “big”, overarching themes of life that aren’t typically part of our day to day conversations with others.

This often involves a good deal of time spent in reflection, discussion, and introspection to help individuals confront their anxieties, fears, and uncertainties.

From exploring personal values and beliefs to contemplating life's meaning and purpose, an existential therapy approach encourages people to deepen their self-awareness and embrace their freedom to create meaning in their lives.

Through engaging in activities like journaling, mindfulness exercises, and discussing existential concepts, clients can gain insight, find clarity, and work towards living authentically in alignment with their true selves.

You can learn more about Existential-Oriented Therapy Here.

Compassion-Focused Therapy is a therapeutic approach that focuses on developing compassion for oneself and others.

In CFT, individuals are encouraged to develop greater self-compassion and understanding to help alleviate the internal and external challenges they face.

By growing in awareness towards our own distress, and recognizing distress as a shared human experience, we can learn to respond with kindness rather than self-criticism to the parts of ourselves that are hurting.

Through various techniques such as guided imagery, mindfulness, and cognitive restructuring, CFT aims to build emotional resilience and promote overall well-being.

This approach can be particularly beneficial for those struggling with issues like shame, self-criticism, and low self-esteem.

Acceptance and Commitment Therapy (ACT) is focused on helping individuals accept the challenges that come their way through learning which elements are out of their control and committing to the actions that will enrich their lives.

In ACT, we are encouraged to acknowledge and observe our thoughts and feelings without judgment, rather than ignoring or rejecting them or blending with them so completely that we allow them to make our decisions for us.

The core idea of ACT is to help people clarify their values and commit to taking action that aligns with those values, even in the presence of difficult emotions or thoughts.

By fostering psychological flexibility, ACT empowers us to develop a greater sense of self-awareness, learn effective coping strategies, and ultimately lead more fulfilling and purposeful lives.

Mindfulness practices involve bringing deliberate attention to the present moment without judgment. By focusing on sensations, emotions, and thoughts as they arise, we can cultivate a greater sense of self-awareness and emotional regulation.

Techniques such as deep breathing, body scans, and meditation help calm the overactive mind and increase clarity. Regular mindfulness practice has been shown to reduce stress, anxiety, and depression while improving overall well-being.

Engaging in mindfulness practices and rituals allows us to stay grounded amidst life's chaos and nurture a deeper connection with ourselves, others, and the world around us.

Narrative therapy is a collaborative approach that views individuals as the experts of their own lives. It focuses on understanding the stories we tell ourselves and how these narratives shape our perceptions and behaviors. Through externalizing the problems we face, we can separate ourselves from the issue and explore alternative storylines that empower growth and change.

Narrative Therapy exercises often involve activities like journaling, letter writing, or creating genograms to map out family relationships. Through the intentional practice of these exercises, clients can challenge limiting beliefs, discover new possibilities, and ultimately rewrite their life stories in a way that promotes growth and healing.

Through careful deconstruction of dominant narratives and a focus on strengths and resources, narrative therapy helps people rewrite their stories in a way that promotes resilience, self-compassion, and a sense of agency in creating meaningful change in their lives.

Self-expression through the creative act encompasses a wide range of activities that we can utilize to explore and communicate our emotions, thoughts, and experiences.

Creative self-expression can provide a nonverbal outlet for other forms of communication to come through, allowing us to communicate in ways that words alone may not capture.

Additionally, the very act of art-making can be therapeutic, cathartic, and transformative for individuals seeking a deeper understanding of themselves and their inner worlds.

Through engaging with creativity as a tool to amplify the aims of the therapeutic process, we can gain access to our subconscious, process complex feelings, and find insights into our inner life that may not have felt available through traditional talk therapy alone.