IFS Therapy Resources

Resources

Befriending Anxiety: An Internal Family Systems (IFS) Approach

Understanding Anxiety Through IFS

Anxiety is not an enemy; it is a protective part of your internal system.
Internal Family Systems (IFS) teaches that we all have multiple "parts" and a core Self—a wise, compassionate leader within us.
Anxiety is often a Manager part, working to prevent failure, rejection, or emotional pain.
When we resist or suppress anxiety, it often intensifies.
Instead of fighting anxiety, we can befriend it by listening to its concerns with curiosity and compassion.

Steps to Befriending Anxiety

Pause and Notice – Acknowledge when anxiety arises.
Get Curious – Ask, "What is this part trying to do for me?"
Unblend – Recognize that you have anxiety, but you are not your anxiety.
Show Compassion – Speak to your anxiety as you would a worried friend.
Ask What It Needs – Anxiety often seeks reassurance, connection, or safety.
Let Self Lead – Engage from your calm, compassionate Self rather than reacting with fear or resistance.

Close your eyes and take a deep breath.
Notice where anxiety shows up in your body.
Imagine it as a separate part—does it have a shape, color, or feeling?
Ask: "What do you want me to know?"
Listen and respond with kindness.

Reflection Exercise: Meeting Your Anxiety

You can check out Insight timer here : https://insighttimer.com/

APPS

Insight Timer is the world's leading free meditation and mindfulness app, offering an extensive library of over 330,000 guided audio tracks from more than 17,000 teachers — including psychologists, spiritual leaders, and certified mindfulness instructors. Designed for everyday wellbeing, the app covers a wide range of wellness needs including sleep, stress and anxiety relief, breathwork, yoga, and spiritual growth.

Key features include:

Guided Meditations — A vast, free library filterable by topic, duration, and style (e.g., mindfulness, visualization, affirmations, chakras)
Sleep Tools — Sleep meditations, nature sounds, ambient music, and bedtime stories to improve rest
Breathwork — Structured breathing exercises led by certified teachers
Meditation Timer — A customizable timer with interval bells and ambient sounds for self-guided sessions
Live Events & Yoga — Free live-streamed yoga and meditation sessions throughout the day
Contemplation Tools — Journaling, mood tracking, and daily inspirational quotes
Courses & Playlists — Structured learning paths curated by expert teachers
In-Person Retreats — Bookable wellness retreats worldwide led by Insight Timer teachers

Daily Practices to Support a New Relationship with Anxiety

Mindful Awareness – Observe anxiety without judgment.
Self-Compassion – Speak to yourself with kindness.
Parts Journaling – Write a letter to or from your anxious part.
Parts Mapping – mapping out your system on paper, or with objects
Body-Based Practices – Use grounding exercises, breathwork, or movement.
Check-Ins – Regularly ask your anxiety what it needs.

Books

No Bad Parts by Richard C. Schwartz, PhD
Self-Led by Seth Kopald, PhD
Self-Led Internal Family Systems Workbook by Tanis Allen
The Internal Family Systems Workbook by Richard C. Schwartz, PhD
Self-Compassion by Kristin Neff, PhD
The Book of Awakening by Mark Nepo
How to Keep House While Drowning by KC Davis, LPC
How to Talk So Kids Will Listen & Listen so Kids Will Talk by Adele Faber & Elaine Mazlish
SARK’S Journal & Playbook by Sark
Good Inside

Key Takeaways

✅ Anxiety is a protector, not the enemy.
✅ Curiosity and compassion soften anxiety’s intensity.
✅ You are more than your anxiety—you are your Self.
✅ Befriending anxiety leads to greater emotional resilience and freedom.

~ For more resources or support, consider exploring Internal Family Systems therapy or mindfulness practices. ~

🧠 Resources for Befriending Anxiety through the Internal Family Systems (IFS) Lens

This handout offers a curated selection of tools to help you explore anxiety through the compassionate, non-pathologizing lens of Internal Family Systems (IFS). These resources aim to deepen your understanding and provide practical steps to relate to your inner world with more care and curiosity.

IFS-Focused

Schwartz, R. C. (2021). No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. Sounds True.
- A user-friendly introduction to IFS that helps readers see all their inner parts—including anxious ones—as valuable and worthy of care.
Anderson, F., Sweezy, M., & Schwartz, R. C. (2017). Internal Family Systems Skills Training Manual. PESI Publishing.
- Offers structured exercises to help you identify and work with parts. Great for both therapists and individuals.
Anderson, F. (2023). IFS-informed EMDR and EMDR-informed IFS. PESI Publishing.
- While advanced, this book provides deep insight into trauma-informed care using IFS.

Self-Help and Related Approaches

Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
- Complements IFS by helping cultivate the compassionate stance of Self.
Hanson, R. (2009). Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom. New Harbinger.
- Integrates mindfulness, neuroscience, and compassion—great for grounding anxious parts in present-moment safety.

📚 Books

🎧 Podcasts

The One Inside: An Internal Family Systems Podcast (hosted by Tammy Sollenberger)
- Deep dives into IFS topics, interviews with experts, and practical insights.
- https://tammy.sollenberger.com/podcast
IFS Talks (hosted by Aníbal Henriques & Tisha Shull)
- Thoughtful conversations with IFS leaders and practitioners.
- https://www.internalfamilysystems.pt/podcast
On Being with Krista Tippett – Try the episode with Rick Hanson or Pema Chödrön for compassion-centered insights.

📺 YouTube Videos

"IFS: An Introduction to the Internal Family Systems Model" – by The Center for Self Leadership
Overview of the IFS model in clear, simple language.
Watch on YouTube
Richard Schwartz on No Bad Parts (various interviews and talks)
Look for conversations hosted by Sounds True, Insight Timer, or Gabor Maté.
"Working with Anxiety from an IFS Perspective" – by Derek Scott (Therapist Expanded)
Offers real-case IFS insights for working with anxiety.
https://www.youtube.com/user/derektherapist

🌐 Websites & Online Resources

IFS Institute
https://ifs-institute.com
The official hub for IFS trainings, books, articles, and directory of IFS therapists.
The Center for Mindful Self-Compassion
https://self-compassion.org
Practices and meditations that support the "Self energy" at the heart of IFS.
Partswork: An Illustrated Guide to Your Inner Life
https://partsworkbook.com
A free visual workbook that makes IFS accessible and creative.
Insight Timer
https://insighttimer.com
Search for "Internal Family Systems" or "Self-compassion" meditations by skilled IFS teachers.

📚 Bibliography (APA 7th)

Anderson, F. (2023). IFS-informed EMDR and EMDR-informed IFS. PESI Publishing.
Anderson, F., Sweezy, M., & Schwartz, R. C. (2017). Internal Family Systems Skills Training Manual: Trauma-Informed Treatment for Anxiety, Depression, PTSD & Substance Abuse. PESI Publishing.
Hanson, R. (2009). Buddha’s Brain: The Practical Neuroscience of Happiness, Love and Wisdom. New Harbinger.
Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Schwartz, R. C. (2021). No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model. Sounds True.