Anxiety often feels overwhelming, but it’s not our enemy. In Internal Family Systems (IFS), anxious thoughts and feelings are seen as protective parts. These parts may try to control outcomes, predict the future, or prepare us for the worst. Beneath their intensity, they carry a loving intention: to keep us safe.
When my anxious part shows up, I usually notice it in my body first. My stomach aches or feels tight. Then the thoughts follow:
Although these experiences are uncomfortable, I remind myself: this part is trying to protect me.
Instead of pushing anxiety away, I’ve learned to meet it with compassion and practical tools. Here are a few that help:
From an inner-child perspective, anxious parts often formed early in life, when vigilance and control were necessary for survival. By listening and responding kindly, we not only calm our nervous system but also begin to heal those younger parts of ourselves that still carry fear.
Coping with anxiety doesn’t mean silencing it—it means relating to it differently. We can thank our anxious parts for protecting us, while also choosing healthier ways to respond. This balance allows us to live with more presence, trust, and freedom.
Next time you feel anxiety in your body or mind, pause and listen. Breathe. Offer compassion to the part of you that is afraid. And gently remind yourself: I am safe now.
✨ What helps you cope when your anxious part shows up? I’d love to hear in the comments.