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What if the parts of you you’ve always hated are actually trying to help?
That’s the paradigm shifting question at the heart of Richard Schwartz’s No Bad Parts. At Cypress Counseling & Wellness, we often sit with people navigating deep inner conflict: anxiety that won’t let go, shame that won’t stay buried, reactions that seem disproportionate even to the person having them. What if none of those responses were random or broken? What if they were parts of you that had taken on too much?
That’s the foundation of Internal Family Systems (IFS) — the model Schwartz developed and unpacks in this book. It’s more than a clinical theory. It’s a way of seeing yourself that can radically shift your relationship to your own pain.
What is IFS?
IFS begins with this premise: we are all made up of “parts.”
Not in a metaphorical sense, but in a real, active way. You have parts that want to protect you, parts that carry pain, parts that are reactive, perfectionistic, people-pleasing, critical, numb, or chaotic. And at the core of it all, you have what IFS calls the Self— a centered, compassionate presence that can lead with calm clarity when given the chance.
In trauma, parts often get stuck in extreme roles. They try to take over, control the environment, or push pain away in ways that made sense once but are now hurting more than they help.
But here’s the key:
There are no bad parts — only parts carrying burdens they were never meant to hold.
Why This Book Matters
No Bad Parts isn’t just a description of the model — it’s an invitation to experience it. Schwartz offers not only background and theory, but also guided experiential exercises to help readers begin making contact with their own parts. In the audiobook, he narrates these himself, creating a deeply grounded listening experience that feels almost like a one-on-one session.
This isn’t pop psychology. It’s thoughtful, research-informed, and deeply transformative. It avoids easy fixes and instead invites readers into a slower, more compassionate kind of healing. One that doesn't require rejecting any part of who you've been, but in fact rains compassion and invitation down on those pieces that have been rejected.
One Simple Practice You Can Try Right Now
The next time you feel overwhelmed, ashamed, or stuck in a cycle you don’t fully understand, pause and ask:
“What is this part trying to protect me from?”
This question alone can begin to unburden a part. It shifts the inner dialogue from judgment to curiosity — and that is the beginning of real change.
Who We Recommend It For
We often recommend No Bad Parts to:
Clients interested in understanding their inner world beyond diagnoses
People who feel “stuck” in patterns they can’t talk themselves out of
Anyone exploring trauma recovery, spiritual growth, or emotional resilience
Those who want a book that’s not just informative, but transformational
If you're a therapist, it's worth reading.
If you're in therapy, it’s worth reading.
If you’ve ever looked at yourself and thought, “Why am I like this?” — it’s definitely worth reading.
In Our Practice
Several clinicians at Cypress incorporate IFS-informed techniques into their work. While we also offer EMDR, CBT, neurofeedback, and somatic approaches, IFS stands out as a method that allows clients to slow down, build trust with themselves, and transform from the inside out.
We believe that healing happens not through fighting against yourself, but by befriending what hurts — and that’s exactly what this book models.
Final Reflection
Have you read No Bad Parts? What surprised you?
What part of you softened in the process?
If the idea of meeting your inner world with compassion feels new — or hard — we’re here to help. Reach out to explore how IFS-informed therapy or coaching might support your journey.
