Empowered Self-Discovery: Combining CBT and Parts Work for Anxiety and Depression
Chicago, the vibrant birthplace of Internal Family Systems (IFS) therapy, has gifted us with a therapeutic gem that, surprisingly, pairs beautifully with the stalwart Cognitive Behavioral Therapy (CBT).
As a therapist in private practice, I often find myself blending these approaches in a way that makes me feel like a culinary genius concocting the ultimate therapeutic fusion dish. Spoiler: they’re not as different as they first seem.
Let’s dive into the juicy overlap of CBT therapy and parts work therapy to explore how they complement each other beautifully—all with a dash of humor to keep things light.
Overlapping Core Concepts: Thought Patterns Meet Parts
Let’s start with a quick overview. CBT therapy is famous for its laser focus on identifying and reshaping distorted thought patterns. IFS therapy—or, as I like to call it, “parts therapy with a soul” —revolves around understanding and healing the different parts of ourselves, including those we’d rather not RSVP to our mental party.
Both approaches aim to help clients untangle mental knots, but they take slightly different routes. And, importantly, both approaches are evidence-based and listed in SAMHSA’s National Registry for Evidence-based Programs and Practices.
Take the example of someone who thinks, “Everything always goes wrong.” In CBT therapy, we’d spotlight that thought, examine its validity, and work on replacing it with something more balanced, like “Sometimes things go wrong, but not always.”
In parts therapy, however, we’d get curious about the part of the person who holds that belief. Why does it think this way? How is it trying to protect them? We don’t just argue with the thought—we get to know the part behind it.
The Overlap—Thought patterns often represent the voices of our parts. When you see repetitive negative thoughts in CBT therapy, you can reframe them as the cries of overburdened parts. For instance, that “everything goes wrong” thought might belong to a protector part, trying to prepare the client for disappointment. Both approaches ultimately aim to challenge unhelpful beliefs—CBT does it directly, while parts work does it relationally.
Tools of the Trade: Interventions That Play Nicely Together
- Challenging Thoughts vs. Befriending Parts
CBT therapy loves a good thought record: you’ve got a negative thought, you jot it down, and you challenge it like a lawyer in court. Meanwhile, an IFS therapist would suggest sitting with the thought and asking, “Which part of me is saying this?” Rather than dismiss the thought outright, we’d explore its deeper motivations.How They Work Together—Imagine a client says, “I’m such a failure.” In CBT, we’d identify the cognitive distortion (hello, “all-or-nothing thinking”), and then replace it with something realistic. But when we bring in parts therapy, we’d also acknowledge the part that’s feeling like a failure, thank it for trying to help, and invite the Self to step in with some compassion. The result? You’re not just replacing thoughts—you’re creating an inner dialogue that fosters genuine healing.
- Behavioral Activation Meets Internal Negotiation
CBT’s behavioral activation is all about action: feeling low? Let’s get you out for a walk, call a friend, or tackle a small task. An IFS therapist would take a more internal approach, focusing on unburdening parts that might be blocking these activities. Maybe the part keeping you glued to the couch is afraid of failing at whatever’s next.How They Work Together—Let’s say a client struggles to leave the house due to social anxiety. In CBT, we’d create an exposure hierarchy to help them gradually face their fears. But with parts work therapy, we’d also listen to the part feeling scared, understand its fears, and reassure it that it doesn’t have to face the world alone. Pairing these approaches ensures both external progress and internal harmony.
- Mindfulness and Self-Energy
A CBT therapist will often use mindfulness to help clients notice their thoughts without judgment. IFS therapy takes mindfulness a step further by inviting the Self to step in as a compassionate observer. The Self isn’t just watching—it’s actively befriending the parts that pop up.How They Work Together—Imagine practicing mindfulness meditation and noticing a flood of anxious thoughts. In CBT, you’d practice letting the thoughts come and go. In parts therapy, you’d also say, “Who’s feeling anxious right now?” and take a moment to connect with that part. The blend of awareness and relationship-building creates a powerful dynamic duo.
Schema vs. Subpersonalities: Not So Different After All
A CBT therapist will talk a lot about schemas—core beliefs shaped by life experiences. For example, “I’m unlovable” might be a schema that influences how someone interprets the world. An IFS therapist will frame these schemas as parts. That “I’m unlovable” belief? It’s likely the voice of an exiled part holding pain from past rejection.
The Overlap—Whether you call it a schema or a part, the goal is the same: understand its origins, recognize related actions, and help the client build a new, healthier narrative. In CBT, we do this by gathering evidence to dispute the schema. In IFS therapy, we do it by witnessing and unburdening the part that carries it. Same destination, slightly different routes—like taking the bus vs. biking in Chicago traffic (choose wisely).
Behavior Change: A New Look at “Problematic Parts”
CBT therapy excels at targeting specific behaviors: overeating, procrastination, and snapping at your roommate for leaving the cap off the toothpaste (again). But in parts work therapy, we’d ask, “What part of you is driving this behavior?” Often, these “problematic” parts are protectors, trying to help in a way that’s a little… overzealous.
How They Work Together—Suppose a client is binge-eating to cope with stress. A CBT therapist might focus on identifying triggers, practicing mindfulness, and finding healthier coping strategies. Parts therapy would add a layer by exploring the part that’s driving the binge-eating. What is it protecting? What pain is it trying to soothe? By addressing the root cause, we make lasting behavior change more likely.
The Self: CBT’s Missing Piece?
CBT focuses on changing unhelpful thoughts and behaviors, but it doesn’t explicitly address the core Self—that compassionate, curious, confident energy at the center of IFS therapy. Incorporating Self-energy into CBT work can transform the therapeutic process. Instead of clients just “doing the work,” they start leading from a place of empowerment and inner wisdom. When this happens, the essence of CBT strategies is often so integrated that it looks and feels natural.
Practical Application—A client struggling with self-criticism might practice CBT techniques to reframe harsh thoughts. Adding parts work, we’d also invite the Self to dialogue with the critical part, bringing understanding and healing rather than just correction. It’s like various depths of surgery (minus the scalpels).
Why Combine CBT and Parts Work?
Why not? These approaches complement each other like deep-dish pizza and a crisp salad (yes, Chicago metaphors again). CBT therapy provides structure and practical tools for change, while parts work therapy deepens the process by addressing the emotional roots of those pesky thought patterns. Together, they offer a comprehensive, compassionate approach to anxiety, depression, and beyond.
Whether you’re a CBT enthusiast dipping your toes into parts work or an IFS therapist looking to add some of the CBT therapist spice, this dynamic duo can help clients achieve lasting transformation. And let’s be honest: who doesn’t love a good therapeutic mash-up?
Ready to explore this fusion therapy for yourself? From Chicago to wherever you are in Illinois, Tandem’s therapists trained in CBT and IFS can help you harness the best of both worlds. Make a case for empowered self-discovery—make an appointment today!
This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.
