Understanding Anxiety: Your Inner Alarm
Anxiety is an experience most of us are intimately familiar with — that racing heart, the tightening chest, the flood of thoughts that seem to spin out of control. In many ways, anxiety is like an internal alarm system, alerting us to potential danger, whether real or imagined. But what if we could understand this alarm system more deeply, seeing it as an integral part of our internal world rather than something to avoid?
This is where Internal Family Systems (IFS) can offer a fresh perspective. Developed by psychologist Richard Schwartz, IFS views the mind as a collection of distinct "parts" — each with its own voice, agenda, and concerns. Anxiety, in this model, is seen as a part of us, rather than all of us. It may be trying to protect us, alert us to something unresolved, or simply seeking reassurance.
In IFS, we learn to recognise and relate to the different parts of ourselves, including the anxious part. Instead of trying to silence or suppress it, we listen with curiosity. What is this anxiety trying to say? What role is it playing? By approaching it with compassion, we can begin to untangle the layers beneath the alarm.
Anxiety as a Protector
Anxiety often plays the role of a protector. It’s an evolutionary instinct, designed to keep us safe from harm. In modern life, however, it can become overactive, sounding the alarm in situations that don’t pose immediate danger. But rather than seeing anxiety as a problem to fix, IFS invites us to engage with it as a valuable, albeit sometimes overzealous, protector.
By acknowledging its presence, we give it space to speak, which can be the first step in calming it down. In many cases, our anxiety is trying to warn us of underlying emotional wounds or fears — unresolved parts of ourselves that need our attention.
Working with the Body
Anxiety is not just a mental experience; it is also deeply rooted in the body. When anxiety strikes, the nervous system shifts into fight-or-flight mode, and our muscles tense, our breath shortens, and we feel trapped in survival mode. One of the most effective ways to manage anxiety is through reconnecting with the body.
Somatic practices like grounding exercises, breathwork, and mindful movement (such as yoga) help to soothe the nervous system. For example, you might try sitting quietly and focusing on your breath, lengthening your exhale to signal safety to your body. Gentle stretches, or simply placing your hand on your heart and feeling the rhythm of your breath, can also remind your anxious parts that they are safe.
A Path to Greater Understanding
The beauty of IFS is that it shifts the way we relate to anxiety. It’s no longer something we need to fight or run from, but rather a part of us that is trying to protect, even if imperfectly. By bringing attention to the body and learning to communicate with our anxious parts, we can soften the alarm and open up to a sense of inner calm.
In this journey, we come to see that anxiety, when understood, becomes less of an enemy and more of a guide — gently urging us towards deeper connection and healing.
