Book summary of No Bad Parts written by Richard Schwartz, it's an introduction to Internal Family Systems model aka IFS Therapy.
Mapping Your Parts video: https://youtu.be/fexoLmKK8Y8
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out our free course Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
I didn’t expect this book to hit me as deeply as it did. But after reading No Bad Parts by Dr. Richard Schwartz, I finally understood why Internal Family Systems (IFS) is such a powerful, life-changing approach for trauma, emotional healing, and self-understanding.
In this video, I break down the core ideas of IFS—why we all have “parts,” why none of them are bad, and how these parts work together to protect us. You’ll learn about Managers, Firefighters, and Exiles, how the Self leads with calm and compassion, and why our internal conflicts often come from parts that love us and are doing their best to help.
I’ll share some of the exercises that personally helped me see myself more clearly, unblend from my loudest parts, and connect with more clarity and calm. We’ll explore mapping your parts, noticing protectors, unblending, and how the unburdening process works.
IFS is not about fixing what’s “wrong” with you—it’s about meeting every part of you with compassion. And when you do that, something incredible happens: your internal world becomes more peaceful, more brave, and more connected.
If you’re curious about IFS, trauma healing, or how to build a healthier inner relationship with yourself, this video is a great place to start.
00:00 What I Learned from No Bad Parts and IFS Trauma Therapy
00:41 Therapy in a Nutshell Membership and Black Friday Sale
01:30 Introducing No Bad Parts: A Guide to Internal Family Systems
04:27 What Richard Schwartz Teaches About Protectors and Exiles
05:03 What Are Exile Parts in Internal Family Systems (IFS)?
05:34 Protector Parts in IFS: Managers and Firefighters Explained
06:55 Why Richard Schwartz Says There Are No Bad Parts
09:02 The Self in IFS: the Heart of this Trauma Therapy
09:45 How I Use Internal Family Systems
13:25 Mapping Your Parts: A Core IFS Exercise
14:27 What Is Blending in Internal Family Systems?
16:40 Unblending in IFS: How to Step Back and Let the Self Lead
17:59 Richard Schwartz on Unburdening
20:12 The 8 C’s of Self Energy in Internal Family Systems
21:09 IFS Trauma Therapy: the Self is Already and Always Whole
23:18 Daily IFS Practice from No Bad Parts
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services.
Copyright Therapy in a Nutshell, LLC
Mapping Your Parts video: https://youtu.be/fexoLmKK8Y8
Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership
Check out our free course Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
I didn’t expect this book to hit me as deeply as it did. But after reading No Bad Parts by Dr. Richard Schwartz, I finally understood why Internal Family Systems (IFS) is such a powerful, life-changing approach for trauma, emotional healing, and self-understanding.
In this video, I break down the core ideas of IFS—why we all have “parts,” why none of them are bad, and how these parts work together to protect us. You’ll learn about Managers, Firefighters, and Exiles, how the Self leads with calm and compassion, and why our internal conflicts often come from parts that love us and are doing their best to help.
I’ll share some of the exercises that personally helped me see myself more clearly, unblend from my loudest parts, and connect with more clarity and calm. We’ll explore mapping your parts, noticing protectors, unblending, and how the unburdening process works.
IFS is not about fixing what’s “wrong” with you—it’s about meeting every part of you with compassion. And when you do that, something incredible happens: your internal world becomes more peaceful, more brave, and more connected.
If you’re curious about IFS, trauma healing, or how to build a healthier inner relationship with yourself, this video is a great place to start.
00:00 What I Learned from No Bad Parts and IFS Trauma Therapy
00:41 Therapy in a Nutshell Membership and Black Friday Sale
01:30 Introducing No Bad Parts: A Guide to Internal Family Systems
04:27 What Richard Schwartz Teaches About Protectors and Exiles
05:03 What Are Exile Parts in Internal Family Systems (IFS)?
05:34 Protector Parts in IFS: Managers and Firefighters Explained
06:55 Why Richard Schwartz Says There Are No Bad Parts
09:02 The Self in IFS: the Heart of this Trauma Therapy
09:45 How I Use Internal Family Systems
13:25 Mapping Your Parts: A Core IFS Exercise
14:27 What Is Blending in Internal Family Systems?
16:40 Unblending in IFS: How to Step Back and Let the Self Lead
17:59 Richard Schwartz on Unburdening
20:12 The 8 C’s of Self Energy in Internal Family Systems
21:09 IFS Trauma Therapy: the Self is Already and Always Whole
23:18 Daily IFS Practice from No Bad Parts
Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell
FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources
Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/
Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services.
Copyright Therapy in a Nutshell, LLC