Inside Out 2 and Parts Work in Therapy: A Gentle Guide to Understanding Yourself

With the release of Pixar’s Inside Out 2, many people are finding themselves unexpectedly emotional—and curious. What looks like a kids’ movie on the surface actually offers a surprisingly accurate glimpse into how our inner world works, especially as we grow and change.

In therapy, there’s an approach called parts work that helps people better understand their emotions, reactions, and internal conflicts. If you’ve ever thought, “Part of me wants this, but another part of me is freaking out,” you already get the idea. Inside Out 2 brings this concept to life in a way that’s easy to relate to and surprisingly validating.

What Is Parts Work, Really?

Parts work—often associated with Internal Family Systems (IFS)—is based on the idea that we’re not just one single, consistent self. Instead, we’re made up of different parts, each with its own feelings, beliefs, and roles.

These parts often develop for good reasons—usually to protect us, help us cope, or get our needs met. The goal of parts work isn’t to get rid of any part, but to understand them, reduce internal conflict, and create more balance and self-compassion.

Inside Out: Emotions With a Face

In Inside Out, we meet Joy, Sadness, Anger, Fear, and Disgust as characters living inside Riley’s mind. Each emotion plays a role in helping her navigate the world—even when they clash or make mistakes.

Inside Out 2 takes this a step further as Riley enters adolescence, introducing new emotions and more complexity. This mirrors real life. As we grow, our inner world doesn’t stay static. New parts show up, old ones get louder or quieter, and our emotional landscape becomes more nuanced.

If that feels familiar, you’re not alone.

How Inside Out 2 Connects to Parts Work

Noticing your parts
Just like Riley’s emotions each have a voice, parts work helps you notice what’s happening inside you. Instead of saying “I am anxious,” you might begin to notice “A part of me feels anxious right now.” That small shift creates space for curiosity instead of judgment.

Learning that every part has a purpose
One of the biggest lessons in Inside Out is that no emotion is “bad.” Even Sadness plays an essential role. In parts work, this is key. The parts we struggle with most—anxious parts, critical parts, avoidant parts—are usually trying to help, even if their methods feel outdated or unhelpful now.

Building balance, not control
Rather than letting one emotion run the show, both the movie and parts work emphasize balance. When all parts are acknowledged and listened to, the system works more smoothly. Emotional health isn’t about staying positive—it’s about being flexible.

Leading with self-compassion
Riley’s journey reminds us that growth doesn’t happen through pushing feelings away. It happens through understanding and compassion. Parts work follows the same principle: when you approach yourself with curiosity and kindness, change becomes possible.

Using Inside Out 2 to Get Curious About Yourself

If you want to take this a step further, here are a few gentle ways to reflect:

• Notice which emotions resonated most
  Which characters felt familiar? Which ones felt uncomfortable or ignored? That can offer insight into parts of yourself that may want more attention.

• Journal from a “parts” perspective
  Try writing from the voice of a specific part—an anxious part, a people-pleasing part, a protective part. What is it worried about? What does it want you to know?

• Bring it into therapy
  Movies can be powerful mirrors. Talking with your therapist about how Inside Out 2 landed for you can open the door to meaningful self-exploration.

• Get creative
  Drawing, naming, or imagining your own inner characters can make abstract emotions feel more understandable—and less overwhelming.

• Reflect on growth over time
  Just like Riley, your inner world has evolved. Some parts may have stepped back, others may be newer. None of that is a problem—it’s part of being human.

Final Thoughts

Inside Out 2 reminds us of something therapy often teaches: every emotion and every part of you exists for a reason. When you slow down, get curious, and listen inward, you create space for healing and self-understanding.

You don’t need to silence parts of yourself to grow. You just need to understand them.

And sometimes, a Pixar movie is a pretty great place to start. 💛