How IFS Therapy Can Help with Anxiety

Anxiety is a common and often overwhelming part of life for many people. It can manifest in various forms, from general or social anxiety to specific phobias. While there are various therapeutic approaches to managing anxiety, one that has gained attention in recent years is Internal Family Systems (IFS) therapy.

IFS therapy offers a unique perspective on understanding and managing anxiety by viewing the mind as a collection of different parts or subpersonalities. In this blog post, we'll explore how Internal Family Systems can be a powerful tool for alleviating anxiety and fostering inner harmony.

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What is Internal Family Systems Therapy?

If you missed this recent blog about Internal Family Systems Therapy (IFS), you might be looking for more information about what IFS Therapy is. Internal Family Systems (IFS) is a therapeutic model developed by Dr. Richard Schwartz in the 1980s.

This approach believes that each individual is comprised of various parts, each with its own thoughts, feelings, and intentions. These parts, often referred to as subpersonalities, can be organized into different categories, such as protectors, exiles, and the Self.

  1. Protectors: These parts aim to protect us from harm and can be responsible for behaviors like controlling, criticizing, or numbing.

  2. Exiles: Exiles are the parts of us that hold our emotional pain and vulnerability. They are often hidden away from our conscious awareness.

  3. Self: The Self is the core or essence of our being, characterized by compassion, wisdom, and a sense of calm. IFS therapy aims to help individuals connect with their Self and access its healing power.

5 Ways IFS Can Be Used to Address Anxiety

1. Identify Anxiety-Provoking Parts:

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IFS encourages individuals to identify the parts of themselves that generate anxiety. For example, the "worrier" part may be responsible for incessantly contemplating potential threats. By recognizing these parts, IFS enables individuals to engage with their anxiety more effectively.

2. Cultivate Self-Leadership:

The central concept in IFS is the Self – the calm, compassionate core of our being. Through IFS therapy, individuals learn to access and cultivate their Self's qualities. When faced with anxiety, connecting with the Self can help manage emotional turmoil and provide a safe, reassuring presence.

3. Transform Protectors:

Protector parts often manifest as rigid defenses against anxiety, like perfectionism or control. IFS therapy aims to understand and transform these parts to create more adaptive responses. When the protector parts recognize the Self's leadership, they may relax and allow more space for emotional processing.

4. Heal Exiles:

One of the profound aspects of IFS is its emphasis on healing the exiled parts – the emotional wounds we've suppressed. By safely exploring and addressing these hidden emotions, individuals can work through the underlying issues that contribute to their anxiety.

5. Self-Led Anxiety Management:

As individuals become more adept at Self-leadership, they can use this inner wisdom to navigate anxious situations. The Self can provide guidance on how to respond to anxiety-provoking thoughts and situations in a more constructive and self-compassionate way.

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IFS for Anxiety—A Recap

Internal Family Systems therapy is a powerful and holistic approach to managing anxiety. By acknowledging the various parts of our psyche, including protectors, exiles, and the Self, individuals can gain insight into the origins of their anxiety and develop more adaptive ways of coping. IFS can help individuals become more aligned with their Self, which can provide a sense of calm, wisdom, and self-compassion.

Work with an IFS Therapist in California

Our team of therapists is here to help as you take time to explore and understand each and every part of you. Here’s how you can get connected to one of our therapists who integrates IFS into their work with clients. Just follow these simple steps to start working with Highland Park Therapy:

  1. Schedule a complimentary phone consultation with our Care Coordinator to get matched with an IFS therapist.

  2. Meet with a holistic IFS therapist

  3. Start benefiting from therapy!

Other Services Offered with Highland Park Therapy

At Highland Park Therapy, we provide a wide range of mental health services through online therapy statewide in California as well as in-person at our Los Angeles, CA office. Other services we offer include depression treatment, teen therapy, grief counseling, eating disorders, stress management therapy, and trauma therapy. We also offer EMDR, HSP counseling, religious trauma therapy, and couples therapy. You can also read more by visiting our blog, FAQ, about us, or groups page.

Jenny Walters