Posts
Anyone who has ever had to deal with a high level of anxiety knows how unpleasant anxiety can be (see my article: Getting Help in Therapy For Anxiety).
 |
| IFS Parts Work Therapy Can Help With Anxiety |
For a basic understanding of IFS (Internal Family Systems) Therapy, see the articles at the end of this blog post.
How Does IFS Help With Anxiety?
Rather than seeing anxiety as a flaw, from an IFS perspective, IFS teaches you to see anxiety as a part of yourself.
IFS therapists help clients with anxiety by teaching them to connect with their Core Self.
According to IFS, the Core Self is innate in every person and consists of the 8 Cs:
- Calm
- Compassion (including self compassion)
- Curiosity
- Clarity
- Courage
- Confidence
- Creativity
- Connection
When you learn to connect with your Core Self, you can work with the various parts of yourself, including the anxious part, to understand the parts' intentions and help them to let go of the extreme roles they are in to reduce anxiety.
The intention of IFS isn't to do battle with your anxiety. Instead, the goal is to work with the anxious part so that you are emotionally balanced and mentally integrated.
This involves:
- Understanding the Parts: The main idea in IFS is that the mind is made up of a multiplicity of parts. Within your system of parts, you have parts that are "managers", "exiles" and "firefighters." An example of a manager might be a part who is a perfectionist who wants to do everything "perfectly" to prevent a future failure. An example of a firefighter part might be a part that uses alcohol to distract you and numb you from your emotions. An example of an "exile" is a young wounded part that carries shame from early trauma.
.jpg) |
| IFS Parts Work Therapy Can Help With Anxiety |
- Identifying Triggers: An IFS therapist helps you to identify the triggers that activate the anxious part. An example of a trigger that activates anxiety might be a work deadline.
- Accessing Your Core Self: Core Self, as described above, is the "leader" of your parts. Your IFS therapist teaches you how to access your Core Self so that you can shift your perspective from seeing through your anxious part to gaining a balanced, centered and grounded perspective through Core Self.
- Communicating With Your Anxious Part: As you continue to develop skills in IFS, you also learn how to understand and dialog with your anxious part and any other part from the perspective of Core Self. Your Core Self is the essence of who you are and, as such, Core Self is nonjudgmental and empathetic. Instead of battling your anxiety, you ask the anxious part of you what it's afraid of, how it's trying to protect you and what it needs.
- Releasing Burdens: By getting to the root of your anxiety, you help your anxious part to release the "burdens" it has been carrying. These are usually painful emotions or beliefs from past trauma.
- Rebalancing the System: Once you are coming from the perspective of Core Self, Core Self can guide your parts to work together in a harmonious way. This reduces anxiety and helps the anxious part to develop a healthier role. Instead of being stuck in an extreme role, all your parts can work together to achieve your goals instead of remaining stuck in extreme protective roles.
Preparation in Therapy to Do IFS Parts Work to Overcome Anxiety
Just like any other therapy, when you do IFS to overcome anxiety, your IFS therapist can help you to develop a rapport with her.
This is essential in any therapy, but it's especially important when doing the deep work involved in IFS because you need to trust your therapist. This isn't necessarily easy for people who have experienced trauma, especially if it involved family-related trauma (see my article: Can You Trust Your Therapist If You Couldn't Trust Your Family?).
 |
| IFS Parts Work Therapy Can Help With Anxiety |
Your therapist will also provide you with psychoeducation to understand IFS so that you know what is involved before you work with her in IFS therapy.
If your anxiety is getting in the way of day-to-day functioning, your IFS therapist will assess what level of care you might need and if you need adjunctive mental health treatment or another level of treatment.
Assuming that IFS outpatient psychotherapy is right for you, your therapist will also ensure you have the necessary coping skills and internal resources before beginning IFS.
Doing Your Own Work Between Therapy Sessions
Your IFS therapist will probably suggest that you do your own work between therapy sessions to cope with anxiety.
This could include:
Getting Help in IFS Therapy
IFS is an evidence-based therapy developed by Dr. Richard C. Schwartz.
 |
| Getting Help in IFS Therapy |
IFS is used throughout the United States and in many parts of the world.
Rather than struggling on your own, seek help from an IFS therapist so you can lead a meaningful life free from the effects of your history of trauma.
About Me
I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, Parts Work (IFS and Ego States Therapy), EFT (for couples), Somatic Experiencing and Certified Sex Therapist.
I have helped many individual adults and couples to overcome trauma.
To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.
To set up a consultation, call me at (917) 742-2624 during business hours or email me.
My Other Articles About IFS:
.jpg)
