Can Internal Family Systems Therapy Help with Anxiety?

Introduction: Living with Anxiety

If you struggle with anxiety, you know the cycle—racing thoughts, physical tension, and the feeling that something bad is about to happen. While anxiety may seem like the enemy, IFS helps us see it differently: as a part of us trying to protect us.

Anxiety as a Protective Part

In IFS, anxiety often shows up as a Manager part. Its job is to scan for danger, prepare for the worst, and keep you on alert. While exhausting, this part isn’t trying to harm you—it’s working overtime to protect vulnerable Exiles inside.

How IFS Works with Anxiety

• Step 1: Get curious. Instead of pushing anxiety away, we approach it with curiosity and compassion.

• Step 2: Build a relationship. Understanding what anxiety is afraid will happen if it steps back.

• Step 3: Access the Self. The calm, centered Self can soothe anxious parts, showing them they’re not alone.

• Step 4: Heal the Exiles. Often, anxiety is protecting younger parts who feel unsafe. Once those parts are cared for, anxiety doesn’t have to work so hard.

Benefits of Using IFS for Anxiety

• Less overwhelm in daily life

• More ability to stay present and grounded

• A shift from self-criticism to self-compassion

• Long-term relief, not just coping strategies

How IFS Differs from Other Approaches

While CBT focuses on changing anxious thoughts, IFS goes deeper, addressing the parts behind those thoughts and the emotional burdens they carry. This creates lasting change.

Closing Thoughts

Anxiety doesn’t have to run your life. With IFS, you can develop a new relationship with your anxious parts, offering them the compassion they’ve always needed.

Call to Action:
If you’re curious about how IFS can help with anxiety, I’d love to support you. You can schedule an intake here.