I believe there are some books out there that could change your life. "No Bad Parts" is one of them. I had no idea what I was getting myself into when I bought this one. I had it on my shelf for a few weeks before even opening it. But, as soon as I started reading, I could sense it was the start of a small revolution within.
If you self-sabotage, have struggle to deal with anger and sadness, if your inner-critic is loud and if you feel like sometimes, something is getting in the way of you and your life, may this book be your guide...
No Bad Parts - Richard C.Schwartz
Healing Trauma & Restoring Wholeness with The Internal Family Systems Model
“All of us are born with many sub-minds―or parts”
“These parts are not imaginary or symbolic. They are individuals who exist as an internal family within us―and the key to health and happiness is to honour, understand, and love every part.” Richard C. Schwartz.
Dr. Schwartz’s Internal Family Systems (IFS) model has been transforming the world of psychology for decades. In both his broader body of work and this book, the author challenges the belief in a singular identity and instead proposes the theory of multiplicity within.
In "No Bad Parts", he illustrates how and why IFS is effective in recovering from trauma, healing addiction, and treating depression. Through his research, exercises, and transcripts of past sessions with clients, he explains how honoring and communicating with our parts can radically change our lives.
As Dr. Schwartz says : “Our parts can sometimes be disruptive or harmful, but once they’re unburdened, they return to their essential goodness. When we learn to love all our parts, we can learn to love all people―and that will contribute to healing the world.” In other words, one of the author's core beliefs is that IFS has the power to revolutionize and transform not only ourselves but also our culture and our planet.
My experience of the book
I had vaguely heard of IFS before, mainly through my reading, but I had never really looked into what it truly meant. As soon as I started doing some of the exercises and guided experiences the author offers, I literally fell in love with this book.
What I loved most is that the author provides numerous exercises for mapping our parts, accessing the Self, working with protective and challenging parts, and identifying triggers.
As I delved into the exercises, I also realized that some of my past therapists had tried to introduce me to IFS, but my protectors were too strong, resisting the experience & resulting in a traumatic experience. Reading this book actually helped my intellectual part relax, allowing me to lean into it and embrace the gift of IFS with more freedom during therapy session or personal session.
Additionally, by mapping my own brain and self into different parts, I managed to name all the grumpy, protective, and challenging ones (even giving them faces), facilitating easier access to the positive parts of myself. Underneath all those protectors I found kindness and self-compassion, waiting to have a voice.
One negative, but not-so-negative, comment is that it's not the kind of book you can read all at once, as it requires getting comfortable with the idea of having a bunch of mini "you" inside, all fighting to protect you. It will take time to complete all the exercises and access some of those parts. Be patient :) (I know....)
Last but not least, keep in mind that IFS can be very shattering as it can touch on deep trauma. The author mentions and warns us a few times in the book not to try to go as deep as some of the examples he shares with us. Certain aspects of IFS work may require you to seek the assistance of an IFS-trained professional to hold space and engage in dialogue with your parts if things become overwhelming. Be safe :)
To conclude, No Bad Parts is, in my opinion, the perfect companion to keep by your side when life gets messy. It's the perfect mediator between you and the parts of yourself that you hate the most. And it's a guide on your journey towards self-love and self-acceptance.
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