Table of Contents
Key Takeaways
- Anxiety can feel like inner conflict between different “parts” of yourself, and IFS therapy helps by understanding and harmonizing these parts compassionately.
- In IFS, anxious parts are protectors working to anticipate threats, often shielding vulnerable aspects of you from past fears or shame.
- Sessions focus on gently identifying and dialoguing with parts, uncovering their intentions, and helping them adopt new roles for relief.
- Unlike purely cognitive methods, IFS considers emotions and root causes, meeting parts where they are rather than overriding them.
- Clients often experience less reactivity, clearer decisions, more rest, and better boundaries, especially those with high-functioning anxiety.
- At Wellness Psychology, IFS is offered in-person in Calgary or online across Alberta for those dealing with overthinking and anxiety.
If racing thoughts keep you up at night or worry seems to pull you in multiple directions, IFS might offer the gentle path forward you’ve been seeking. At Wellness Psychology in Calgary, I frequently work with clients experiencing overthinking and high-functioning anxiety, using Internal Family Systems (IFS) to uncover and ease these inner dynamics. Drawing from my background in corporate stresses and over two years incorporating IFS, this approach helps shift from constant mental battles to a more harmonious inner world. In this post, we’ll explore how IFS can support you in finding calm amid the chaos.
Why Anxiety Often Feels Like a War Inside
We all have different “parts” of ourselves—think of them as inner voices or aspects of your personality that handle various situations in life. For example, one part might urge you to prepare thoroughly, while another seeks comfort or avoidance. When it comes to anxiety, it can feel like these parts are at odds, creating an internal tug-of-war.
One part might worry endlessly about potential problems, another could push you to plan every detail to feel secure, an avoider might suggest steering clear of tricky situations altogether, and a procrastinating part could lead you to distractions like scrolling to ease the tension. This conflict generates a sense of inner chaos, especially in high-functioning anxiety where you manage well externally but feel drained inside. It’s completely normal; these parts aren’t flaws but ways your mind has adapted to protect you. IFS helps by providing a map to understand this without judgment. For more on managing anxiety, check our anxiety counselling in Calgary page.
How IFS Understands Anxiety
In Internal Family Systems, anxiety often arises from parts that are trying to protect you by anticipating and averting potential dangers. These anxious parts might scan for threats to keep you safe, driven by a desire to prevent harm or failure. They could fear outcomes like rejection, loss of control, or repeating past pains, all with the good intention of shielding you from vulnerability.
Often, they’re protecting more tender parts—sometimes called exiles—that carry unresolved emotions like old fears, shame, or feelings of helplessness from earlier experiences. By keeping these buried, the anxious parts aim to maintain stability, but this can intensify the overthinking cycle. Approaching this with compassion, IFS views anxiety not as something to eradicate but as a signal from well-meaning parts that need understanding. For foundational IFS concepts, visit our Internal Family Systems page.
What We Do Together in IFS for Anxiety
In sessions, we gently explore your anxious parts by identifying them and having compassionate dialogues—almost like talking to different aspects of yourself to understand their perspectives. We ask questions like, “What are you worried about?” or “Why do you feel the need to plan so much?” This helps reveal their intentions and the reasons behind their actions, often rooted in past experiences where they stepped in to protect you.
Once we see where they’re stuck—perhaps in old patterns that no longer serve you—we work collaboratively to help them release those burdens and take on new, more helpful roles. Drawing from my experience with IFS at Wellness Psychology, this process builds your connection to your core Self—that calm, curious, and compassionate centre everyone has—empowering you to lead your inner world with greater ease.
IFS vs Trying to “Think Your Way Out” of Anxiety
Many people attempt to manage anxiety by relying on logic—telling themselves “it’ll be okay” or questioning irrational fears. While this can provide temporary insight, it often doesn’t last because it overlooks the deeper emotional needs of your parts. The anxious part might quiet down briefly, but if it feels unheard or misunderstood—like a person who gets louder when ignored—it can rebound even stronger.
IFS takes a different path by directly engaging these parts with curiosity, acknowledging their concerns, and helping them feel seen. This fosters lasting relief beyond surface reassurances. For anxiety tied to trauma, it pairs well with methods like Accelerated Resolution Therapy (ART)—see our trauma therapy in Calgary for more.
Real-Life Changes Clients Often Notice
As your parts begin to harmonize and your Self takes more leadership, the shifts can be profound. Reactivity decreases—you might notice a pause before worry spirals, leading to clearer decision-making. Rest feels more accessible without the inner push to always do more, and boundaries become easier to set, preserving your energy.
For those with high-functioning anxiety, this often means performing effectively without the mental exhaustion, fully appreciating accomplishments. Relationships benefit from less inner turmoil spilling over, creating space for genuine connection. These changes build over time, supporting a life with more peace and presence.
IFS for Anxiety at Wellness Psychology (In-Person & Online in Alberta)
Nestled in a cozy 1911 character home in Calgary, Wellness Psychology offers a warm environment for IFS sessions, available in-person or virtually throughout Alberta. I focus on helping adults in their 20s to 50s navigate anxiety, overthinking, and related challenges, integrating approaches like ACT or CBT when beneficial.
If this approach feels right, let’s connect. Book a free consultation to explore how IFS can support your path to calmer days.
Frequently Asked Questions about IFS for Anxiety
How is IFS different from CBT for anxiety?
CBT targets thought patterns to alleviate symptoms, while IFS dives into the parts generating those thoughts, promoting emotional release and Self-led transformation for deeper, enduring change.
Will we have to revisit all my past memories?
Not at all—we only delve into what’s helpful and comfortable for you. IFS centres on your current inner dynamics, exploring history only if it supports your progress.
Is IFS helpful if my anxiety is noticed physically?
Yes, absolutely. The physical manifestations of anxiety can stem from your thoughts and emotions. IFS addresses the underlying root causes of these, and once helped, the anxious thoughts and emotions may subside, resulting in you feeling calmer physically.
How long before I might notice changes?
People may become aware of their parts right away, which can help with managing them more effectively. As we work with the parts to help them change, you may notice more significant shifts at that point, often building over several sessions.
In closing, Internal Family Systems therapy offers a compassionate way to transform anxiety and overthinking from inner adversaries to understood allies. If you’re ready to explore this path, reach out—schedule a session at Wellness Psychology and let’s partner in your healing. I’m looking forward to supporting you.
