Getting to Know Your Parts

Adapted from Parts Work Chapter 1

Tom Holmes

Think about some situation in your life that brings on a strong reaction. Here are some ways to clarify the parts that are having this reaction.

  • What feelings go with this reaction?
  • Where do you feel it in your body?
  • What are the thoughts that go with this reaction? What would this part like to say?
  • Allow an image to form in your mind that would represent this part. What would it look like?

You can also become aware of your primary parts by observing yourself as you go through your daily life.

Observe and note:

  • What situations activate a part?
  • What feelings and actions accompany these parts?
  • What function do these parts have?
  • How are they trying to help you?
  • How do those around you react when you are in that part?
  • How do you feel afterwards? Are there other parts that later react to these parts having expressed themselves?

If you think of parts as helpers, you might notice that you have several of the following types of parts and you might note them:

  • Parts that help you get things done.
  • Parts that help you know and assert your needs.
  • Parts that help you relax, play and have fun.