Experiencing anxiety can often feel overwhelming, confusing, or even isolating. Maybe you have found yourself wondering if something is inherently wrong with you, particularly if anxiety has become a persistent presence in your life. It might help to hear this clearly: There is nothing inherently wrong with you. In fact, from the perspective of Internal Family Systems therapy (IFS), anxiety makes a lot of sense—it may be your internal system’s attempt to keep you safe, protected, and alert to potential concerns (Schwartz, 2021).

Why Anxiety Makes Sense

Internal Family Systems therapy views anxiety as a natural and protective response created by parts of us that aim to anticipate danger and ensure our wellbeing (Schwartz & Sweezy, 2020). Your anxiety might manifest as excessive worry, restlessness, or even physical symptoms like racing heart, sweating, or difficulty breathing. Although these responses can be incredibly uncomfortable, they originate from a protective intention.

Imagine anxiety as an internal alarm system. At some point in your life—perhaps during childhood, in stressful relationships, or through challenging life circumstances—certain parts of you learned that remaining vigilant could help protect you from emotional or physical harm. While initially helpful, these protective strategies might have become rigid or extreme, causing more distress than comfort.

Anxiety as Communication

In my work as a therapist, I have noticed that clients often experience significant relief when they begin to understand anxiety as a communication from their internal system rather than a sign of dysfunction or weakness. Approaching anxiety from a place of curiosity allows us to understand the deeper fears and vulnerabilities it aims to shield us from (Schwartz & Sweezy, 2020). This approach reframes anxiety from something we must suppress or eliminate into something we can listen to and learn from.

The Compassionate Approach to Healing Anxiety

Through the lens of IFS, healing anxiety is less about eliminating symptoms and more about fostering compassionate relationships with the anxious parts of ourselves. By becoming curious about these parts, asking them what they hope and fear, and offering them empathy rather than judgment, we create space for internal dialogue and understanding. Research supports this compassionate and relational approach, highlighting its effectiveness in reducing anxiety symptoms and promoting emotional well-being (Haddock et al., 2016).

The compassionate approach involves:

• Honouring anxiety as a valid response from parts of you trying to protect you.
• Listening to what these anxious parts have to say without immediate judgment.
• Offering reassurance from a Self-led place that you can navigate what any anxious parts are worried about.

Practical Steps You Can Take

Begin by acknowledging the anxious feelings without pushing them away. Notice what triggers your anxiety, and gently ask yourself, “What part of me feels threatened, and what does it fear might happen if it relaxes or lets go?”

Practice grounding techniques that help you connect to your body and your surroundings, such as deep breathing, mindfulness, or sensory engagement. These practices help your nervous system settle, creating a safer internal space from which you can engage with your anxiety.

You Are Not Alone

Experiencing anxiety does not mean you are weak or broken. Instead, your anxiety reflects the adaptive, protective responses your internal system developed to help you navigate difficult experiences. IFS therapy provides tools to compassionately explore and soothe these anxious parts, helping you experience greater internal calm and resilience.

If you resonate with this approach and are curious to learn more, consider reaching out. Together, we can explore how IFS can support you in cultivating a more compassionate and understanding relationship with your anxiety, allowing you to move forward with greater ease and clarity.