Healing Bipolar Disorder Through Parts Work: A Compassionate Approach to Reconnect and Restore

Discover how parts work, a trauma-informed therapeutic approach, can help heal the disconnection caused by bipolar disorder. Learn how this method fosters emotional integration, grounded in neuroscience, and supports holistic mental health recovery.

Can Parts Work Be Useful in Healing Bipolar Disorder?

Living with bipolar disorder can feel like being torn between opposing forces within yourself—wild highs of mania, deep lows of depression, and moments of disconnection so intense they leave you questioning your sense of reality. What if there were a way to bring these fragmented parts of yourself into dialogue, helping you feel more whole and connected? Parts work, a trauma-informed therapy grounded in the principles of Internal Family Systems (IFS), offers a promising path toward healing.

This article explores how parts work can help individuals with bipolar disorder better understand and integrate their inner experiences, offering relief from the turmoil of disconnection and a renewed sense of balance.

Understanding Bipolar Disorder Through a Lens of Parts

Bipolar disorder is characterized by alternating periods of mania, depression, and episodes of relative stability. Each phase comes with unique challenges:

— Manic episodes: A sense of invincibility may take over, leading to impulsive decisions and behaviors that later cause regret.

— Depressive episodes: Crushing feelings of hopelessness can lead to withdrawal and a sense of being "stuck."

— Delusions or psychosis: In extreme cases, detachment from reality leaves individuals feeling lost and fearful.

Beneath these experiences, many individuals report feeling fragmented—like different parts of themselves are at war. One part might seek to embrace euphoria, while another warns of consequences. Another part may crave isolation, while yet another cries out for connection. This internal conflict can exacerbate the symptoms of bipolar disorder, leaving individuals feeling trapped in cycles they cannot escape.

What Is Parts Work?

Parts work is a therapeutic approach that helps individuals explore and heal the different "parts" or subpersonalities within themselves. Rooted in the Internal Family Systems (IFS) model, parts work views the psyche as composed of distinct aspects, each with its own thoughts, feelings, and motivations.

Rather than suppressing or rejecting these parts, the goal is to engage them with compassion and curiosity. By doing so, individuals can begin to:

1. Understand the roles of different parts: Recognizing which parts drive certain behaviors, thoughts, or emotions.

2. Develop self-awareness: Identifying triggers that activate certain parts.

3. Integrate conflicting parts: Fostering cooperation and harmony among internal parts.

How Does Parts Work Help Heal Bipolar Disorder?

1. Reconnecting with the Self
Bipolar disorder often disrupts an individual’s sense of self. Parts work focuses on restoring the Self, which IFS defines as the core essence of a person—a source of compassion, clarity, and calm. Neuroscience supports this idea, suggesting that reconnecting with one’s authentic self activates regions of the brain associated with emotional regulation (prefrontal cortex) and calms hyperactive areas linked to stress (amygdala) (Siegel, 2012).

2. Fostering Emotional Regulation
During a manic or depressive episode, emotions can feel overwhelming or disconnected. By engaging with different parts, individuals can learn to recognize when a particular part (e.g., a self-critical or overly optimistic part) is dominating and work to balance their responses. This process strengthens neural pathways in the brain, promoting greater resilience and stability (Porges, 2011).

3. Reducing Shame and Self-Judgment
Many individuals with bipolar disorder struggle with intense shame about their behaviors during manic or depressive episodes. Parts work reframes these behaviors as the actions of protective or wounded parts rather than intrinsic flaws. This compassionate perspective reduces internal conflict and helps foster self-acceptance.

4. Processing Trauma
Trauma is a common underlying factor in bipolar disorder, often fueling mood swings and emotional dysregulation. Parts work helps individuals process trauma by creating a safe, supportive environment to explore wounded parts without reactivating overwhelming memories. As these parts heal, symptoms like emotional reactivity and despair often decrease.

5. Grounding in Reality
Delusions or psychosis can make it difficult to discern what is real. Parts work encourages grounding techniques, such as breathing exercises or visualizations, to help individuals reconnect with the present moment. This process can reduce the fear and disconnection that accompany episodes of psychosis.

The Neuroscience of Parts Work

Parts work isn’t just a metaphorical framework—it’s grounded in neuroscience. Studies on polyvagal theory highlight how engaging with different parts helps calm the nervous system, bringing the brain into a state where healing and integration are possible (Porges, 2011). Additionally, practices that foster self-compassion—a cornerstone of parts work—have been shown to enhance activity in the brain’s medial prefrontal cortex, improving emotional regulation and reducing distress (Siegel, 2012).

Parts Work Exercises

Internal Family Systems (IFS) therapy can be highly effective for treating both bipolar disorder and trauma by helping individuals explore and integrate the different "parts" of themselves. Below are some specific IFS exercises tailored to address the unique challenges of these conditions:

1. Mapping Your Internal System

Purpose: To identify the different parts of the self and their roles.

— How It Helps: Bipolar disorder often involves feeling fragmented (e.g., a manic part versus a depressed part). Trauma survivors may struggle with wounded or exiled parts. Mapping helps clients see these parts as distinct but connected.

— Exercise:

— Draw a circle on a piece of paper to represent yourself.

— Around the circle, write down the parts you notice (e.g., "the impulsive part," "the critical part," "the wounded part").

— For each part, ask:

• What role does this part play?

• How does it feel toward other parts?

• What triggers this part to show up?

• Use different colors to show relationships or conflicts between parts.

2. Dialoguing with Parts

Purpose: To create compassionate communication between the core Self and different parts.

— How It Helps: Manic or depressive episodes often arise from parts vying for control. Trauma can result in exiled parts feeling silenced. This exercise helps parts feel heard and understood.

— Exercise:

— Find a quiet space and sit comfortably.

— Close your eyes and focus on your breathing to ground yourself.

— Identify one part that feels prominent (e.g., a part that feels anxious, overwhelmed, or elated).

— Ask the part:

• “What are you feeling right now?”

• “What are you trying to protect me from?”

• “What do you need from me?”

• Allow the part to respond internally, or write its responses in a journal.

3. Unblending

Purpose: To help the Self separate from an overwhelmed or activated part.

— How It Helps: During manic or depressive episodes or trauma flashbacks, parts can "blend" with the Self, making it hard to gain perspective. Unblending allows the core Self to take the lead.

— Exercise:

— When you feel overwhelmed, pause and identify the part that is activated.

— Say internally, "I see this part, but I am not this part."

— Visualize the part stepping back or sitting beside you.

— Reassure the part: “I am here, and I understand you. You don’t have to take over.”

4. Visualizing a Safe Space for Exiles

Purpose: To create a safe container for wounded or exiled parts.

— How It Helps: Trauma survivors often have exiled parts that carry pain, shame, or fear. Bipolar disorder may include parts that feel rejected or neglected. This exercise offers these parts a sense of safety.

— Exercise:

— Close your eyes and imagine a peaceful, secure place (e.g., a forest, a beach, or a cozy room).

— Invite an exiled part to step into this space.

— Reassure the part: “You are safe here. You can rest and heal.”

— Ask the part what it needs to feel supported, and visualize providing it (e.g., warmth, companionship, or protection).

5. Working with Polarized Parts

Purpose: To mediate between conflicting parts, such as a manic part and a depressive part.

— How It Helps: Bipolar disorder often involves polarities (e.g., one part seeks excitement while another demands rest). This exercise fosters dialogue and balance.

— Exercise:

— Visualize each part (e.g., the manic part on one side, the depressive part on the other).

— Ask each part:

• “What are you afraid would happen if the other part took over?”

• “What are your intentions for me?”

• Let the parts talk to each other, mediated by your core Self.

• Work toward a compromise that honors the needs of both parts.

6. Befriending the Inner Critic

Purpose: To transform self-critical parts into supportive allies.

— How It Helps: Trauma and bipolar disorder often involve harsh self-criticism that amplifies shame or emotional dysregulation. Reframing the inner critic builds self-compassion.

— Exercise:

— Identify a situation where your inner critic is especially loud.

— Ask the inner critic:

• “What are you trying to achieve by criticizing me?”

• “What do you fear will happen if you stop?”

• Acknowledge its intentions (often protection) and thank it for trying to help.

• Negotiate a new role for the critic that involves encouragement rather than criticism.

7. Soothing the Nervous System

Purpose: To help parts relax by calming the body.

— How It Helps: Both bipolar disorder and trauma can dysregulate the autonomic nervous system. Calming the body helps parts feel less reactive.

— Exercise:

— Practice deep belly breathing: Inhale for a count of 4, hold for 4 and exhale for 6.

— Pair this with affirmations like, “I am safe. I am in control.”

— Visualize parts softening and relaxing as your body calms down.

8. Rewriting Trauma Narratives

Purpose: To help exiled parts release the burden of past trauma.

— How It Helps: Trauma narratives often hold shame or fear. Revisiting these memories with the core Self present allows healing and release.

— Exercise:

— Identify a memory that a part is holding onto.

— Visualize stepping into the memory with your core Self as a compassionate guide.

— Offer comfort and protection to the wounded part within the memory.

—Imagine rewriting the story with the part’s healing in mind (e.g., visualize safety, strength, or resolution).

9. Anchoring to Self-Energy

Purpose: To strengthen the connection to the core Self.

— How It Helps: Strengthening the Self provides a stable foundation for managing mood swings and addressing trauma.

— Exercise:

— Reflect on times when you felt calm, confident, and compassionate.

— Anchor that feeling by placing your hand on your heart or visualizing a light within you.

— Repeat affirmations like, “I am the leader of my inner system.”

10. Daily Check-Ins with Parts

Purpose: To maintain ongoing communication and balance.

— How It Helps: Regular check-ins help prevent parts from becoming overwhelmed or reactive, reducing the likelihood of manic or depressive episodes.

— Exercise:

— Set aside 5-10 minutes daily to reflect on how you’re feeling.

— Ask, “Which parts need my attention today?”

— Offer reassurance or support to any parts that feel activated.

A Hopeful Path Forward

If you’ve been struggling with the painful disconnection of bipolar disorder, parts work offers a path to healing that is rooted in compassion and self-understanding. Instead of seeing yourself as broken, parts work encourages you to view your internal system as a mosaic—each piece with a purpose and value.

At Embodied Wellness and Recovery, we specialize in trauma-informed therapies like parts work to support individuals living with bipolar disorder and other mental health challenges. Our approach is grounded in neuroscience and compassion, providing tools to help you navigate the highs and lows of life with greater ease and self-awareness.

How to Begin Your Healing Journey

1. Seek a Qualified Therapist
Work with a therapist trained in parts work or IFS to guide you through this deeply personal process.

2. Practice Self-Compassion
Begin observing your thoughts and feelings without judgment. Try asking, "What does this part of me need right now?"

3. Engage in Mindfulness Practices
Mindfulness can help you stay connected to your core self, reducing the impact of overwhelming emotions.

4. Build a Support Network
Healing doesn’t happen in isolation. Surround yourself with people who understand and support your journey.

Transformative Healing

Parts work offers a transformative way to heal the internal disconnection often experienced in bipolar disorder. By fostering self-awareness, compassion, and integration, this approach helps individuals feel more whole and empowered in their lives. At Embodied Wellness and Recovery, we are here to guide you on your path toward greater balance and healing. REACH OUT to schedule a FREE 20-MINUTE CONSULTATION with one of our top-rated therapists and begin your healing journey today.

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References

— Firestone, L., & Firestone, R. (2020). Conquer your critical inner voice: A revolutionary program to overcome negative thinking and reclaim your life. New Harbinger Publications.

— Gentry, J. E., Baranowsky, A. B., & Rhoton, R. (2017). Trauma competency: A clinician’s guide. Institute for Creative Mindfulness.

— Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. New York, NY: Norton.

— Schwartz, R. C. (2020). No bad parts: Healing trauma and restoring wholeness with the Internal Family Systems model. Boulder, CO: Sounds True.

— Siegel, D. J. (2012). The developing mind: How relationships and the brain interact to shape who we are. New York, NY: Guilford Press.

— Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.