What therapy is best for trauma? Learn about Parts Work and how to choose a therapist

Parts Work is a great choice for trauma therapy

Choosing a trauma therapy can feel overwhelming. If you are looking for support with trauma, anxiety, or painful life experiences, you have probably already discovered how many different types of therapy are out there. EMDR, CBT, ACT, somatic therapy, schema therapy, IFS, Resource Therapy- the list is long.

So where do you start? One group of approaches that many people find powerful is called parts work. If you are looking to process past trauma or shift emotional patterns in your life, I recommend seeking a therapist who is skilled in parts work, alongside EMDR therapy.

What is parts work in trauma therapy?

Parts work begins with the idea that we are not just one single self. Instead, we all have different parts of us that show up in different situations.

• One part may be confident at work.

• Another part may panic in social settings.

• Another may feel shame or sadness in relationships.

  
  

When we go through trauma, certain parts often take on heavy protective roles. They can get stuck in fear, avoidance, or self-blame. The stress responses we used early on in life often continue to show up for us in adulthood.

These responses are not just developed in situations of ‘major’ trauma- often we learn to use them to keep our attachments to others strong. As children, we engage certain responses to ensure that the people looking after us are pleased with us. If it works, we keep using it, leading to the development of a neurological pathway, and creation of a ‘part’. Sometimes these parts are  really useful- like a part that uses humour, creativity, joy, or nurture frequently.

However, if you learned that shutting down and being quiet or ‘out of the way’ kept you emotionally (or physically) safe at some stage in your life, you are more likely to engage this part in the face of conflict. The same goes with ‘fighting’ back or explosive behaviours; or people pleasing and fawning to smooth things over. In adulthood, this can create problems for us in our life.

Parts work therapy doesn’t try to get rid of these less helpful parts. It sees them as valuable. The goal is to help them release the pain they carry and return to their original, useful roles.

This is why many people find parts work so helpful alongside EMDR therapy. EMDR therapy is widely recognised now for supporting clients with trauma backgrounds as well as mental health conditions. Both approaches see symptoms like anxiety, flashbacks, or low self-worth not as character flaws, but as signs that earlier experiences are still affecting us.

Why choose parts work for trauma?

Many clients tell me they feel ashamed of how they respond to stress or relationships. They might say things like:

• “I’m broken.”

• “I’m an anxious person.”

• “I always ruin things.”

Parts work offers a more compassionate story. You are not broken. You are not “just anxious.” These are responses held by a part of you, and that part can be supported. This shift can feel deeply empowering. It allows you to see yourself as more than the trauma you carry.

Three types of parts work therapy

There are several approaches that use a parts-based model. Each has its own language and style. Here is a simple guide to three of the most common ones.

Resource Therapy

• Clearly describes parts that carry unresolved experiences, and has structured approaches to treat any presenting problem or issue

• It is unique in that it works directly with each part that needs help, ensuring the part feels validated, heard, and seen. Rather than talking ‘about the part’, Resource Therapy can quickly get to the true root of the issue.

• Never seeks to ‘get rid of’ parts – instead releases their pain and upgrades their ‘job description’ in your life. This also encourages self-compassion.

• There are techniques to build up the parts of you that you love- tapping into them when you need them in life (not just focusing on the ‘negative’ parts you want to change). This makes it a powerful tool for any therapy session, even when you’re not doing ‘trauma processing’

• Pairs really well with EMDR therapy, and there are formal approaches for couples counselling too.

• Not as well known, and so fewer therapists offer it (it was developed in Australia!)

• Not recognised by Medicare as a focussed psychological strategy, so therapy sessions are not eligible for Medicare rebates. I would recommend finding a therapist who uses it alongside EMDR therapy, or another Medicare-recognised modality.  

Internal Family Systems (IFS)

• Talks about “exiles, managers, and firefighters” and the idea of the “Self” as a calm, compassionate centre. Parts might be ‘burdened’ by life experiences.

• Parts are not eliminated or gotten rid of – all parts are valuable and the aim to return them to a healthier state and let the ‘Self’ emerge.

• Widely known and very popular worldwide. Many more therapists offer this in Australia.

• Has been recently updated to include a formal spiritual component. It can be used in a way that is gentle, affirming, and encourage deep self-compassion.

• Can feel abstract for some people, and doesn’t always provide a clear step-by-step process. Language can be confusing to keep track of.

• Not recognised by Medicare for use under a Mental Health Treatment Plan from your GP

Schema Therapy

• Combines cognitive behavioural  aspects of therapy with attachment and parts work.

• Uses questionnaires and detailed categories called “modes” to map out patterns of responses

• Widely recommended for trauma responses and so called ‘personality disorders’. Can be used in individual therapy or with couples, and it is relatively easy to find a therapist offering Schema Therapy.

• Offers clients lots of structure and evidence, especially for long-term personality and relationship difficulties.

• In my own experience of Schema work as a neurodivergent person, the rigidity and structure was challenging. The questionairres did not allow for context and nuance of the neurodivergent lived experience and I didn’t feel that it captured my needs. For others, this may be the opposite.

• It can feel a little more ‘judgey’ of parts because of the clinical nature of categorisation, compared to the IFS and Resource Therapy.

• Also not recognised by Medicare when used as a standalone intervention.

How to choose the right trauma therapy

There is no single best trauma therapy. All of the approaches above can be effective. What matters most is not the model itself but the therapist you choose. Research has demonstrated again and again that the best outcomes are achieved by a solid therapeutic relationship.

Ask yourself:

• Do I feel safe with this therapist?

• Do they explain things in a way that makes sense to me?

• Are they open to working at my pace?

The right fit will feel like a collaboration. Therapy should not leave you feeling shamed or silenced. It should help you feel respected and supported as you explore your parts and experiences. Don’t be afraid to have a ‘first session’ with a couple of therapists to do the ‘vibe check’ and ensure it is a good fit for you. It is worth the time and investment to find someone that ticks all the right boxes!

Final reflections

Parts work therapies- whether Resource Therapy, IFS, or Schema Therapy-  all share the belief that our symptoms are not innate flaws, but protective responses held by parts of us. When these parts are understood and supported, they can let go of pain and return to their natural, life-affirming roles.

If you are looking for trauma therapy, do consider an approach that includes parts work. And remember: the most important choice is not the model itself, but the therapist you feel comfortable with.

 If you’d like to see examples of how parts work looks in practice, you can watch my free YouTube demonstrations, or learn more about Resource therapy and training here.