What Is IFS Therapy and How Can It Help with Anxiety?

Anxiety can feel like a constant undercurrent—tight in the chest, racing thoughts, the nagging feeling that something is wrong (even when it isn’t). If you’ve tried traditional talk therapy and still feel stuck in cycles of overthinking, self-doubt, or overwhelm, Internal Family Systems (IFS) therapy may offer a different path forward.

IFS is a powerful, evidence-based model for healing anxiety, trauma, and inner conflict by working with your inner parts—those reactive, protective, or wounded aspects of you that often run the show when you're triggered.

What Is IFS Therapy?

IFS is a non-pathologizing, compassion-based approach developed by Dr. Richard Schwartz. It views the mind as made up of multiple parts, each with its own feelings, beliefs, and intentions. These parts aren't bad or broken—they're often just stuck in roles they had to take on to protect you.

IFS helps you connect with your core Self—the calm, confident, compassionate inner presence that can lead your healing from the inside out.

How IFS Addresses Anxiety

When you feel anxious, certain parts of you are likely trying to protect you. These might be:

• A worrier part that scans for danger and overthinks

• A perfectionist part that keeps you busy to avoid failure

• A younger part that feels alone or unsafe

IFS helps you build a relationship with these parts, rather than fighting or avoiding them. Once these parts feel seen, heard, and supported by your Self, they can begin to relax—allowing your anxiety to soften and your system to feel more at peace.

 The Healing Power of Self-Energy

One of the most transformative aspects of IFS is helping you access what we call Self-energy—the grounded, wise presence within you. Self isn’t a part—it’s your true core self, and it has the innate capacity to bring healing to your inner system.

Self is known by the 8 C’s of healing:

• Calm

• Curiosity

• Clarity

• Compassion

• Confidence

• Courage

• Creativity

• Connectedness

And the 5 P’s of Self-leadership describe how we show up when we're truly in Self:

• Presence

• Patience

• Perspective

• Persistence

• Playfulness

When you access these qualities, you become the compassionate leader your anxious parts have been waiting for. Rather than suppressing or trying to eliminate these parts, you learn to connect with them, help them release outdated burdens, and restore a sense of inner balance. Your therapist will gently guide you through this process, helping you feel safe and supported every step of the way.

Why IFS Works for Anxiety

Unlike traditional talk therapy that focuses on external stressors or teaching coping skills, IFS addresses the internal roots of anxiety—often shaped by early experiences, attachment wounds, or parts of us stuck in the past.

You don’t just learn to manage anxiety—you transform your relationship with the parts of you that carry it.

What to Expect in an IFS Therapy Session

• In IFS sessions, you’ll be guided gently inward to:

• Identify and connect with parts of you that feel anxious or reactive

• Understand what those parts are trying to protect

• Access your Self-energy to hold space for your parts with compassion

• Support parts in unburdening old beliefs or pain

You’ll never be pushed beyond what you’re ready for, and the process unfolds at a pace that honors your system’s safety and readiness.

Ready to Heal Your Anxiety from the Inside Out?

At Insight Counseling and Wellness, many of our therapists are trained in IFS therapy and specialize in helping clients work through anxiety, trauma, and overwhelm in a safe, supportive way.

If you're curious about IFS or wondering if it's right for you, we’d love to talk. You can schedule a call with our Client Care Coordinator to see who is available or explore our therapy offerings on our website.