Anxiety can feel like an unstoppable force—tight chest, racing thoughts, the sense that something bad is about to happen. But what if, instead of fighting it, you got curious about it?

In Internal Family Systems (IFS), anxiety is often a protector part trying to help you stay safe. It might sound alarm bells, overthink every move, or keep you frozen in place—not to hurt you, but to prevent something even scarier from happening.

This journaling practice is designed to help you understand and calm your anxious parts with compassion—not control.

🧠 Anxiety in IFS: A Quick Refresher

IFS sees anxiety not as a flaw, but as a signal. When anxiety shows up, it often means:

• A Manager is working hard to prevent a mistake or failure
• A Firefighter is reacting to overwhelming emotion or fear
• An Exile (a vulnerable part) is close to the surface, and other parts are trying to keep it hidden

Instead of pushing anxiety away, IFS invites you to listen to the part that feels anxious—and ask what it needs.

✍️ The Journaling Practice

You can do this in a notebook, a notes app, or inside our guided journaling app. Take your time—this practice is gentle and can be revisited often.

🌬 Step 1: Ground and Invite Self Energy

Take 3 slow breaths. Say internally:

“I’m here. I’m willing to listen.”

You don’t need to feel calm to begin. Just a bit of space is enough.

🧩 Step 2: Name the Anxiety

Start by writing:

“There’s a part of me that feels anxious right now.”

Notice:

• What are the physical sensations?
• What thoughts are looping?
• What is this part worried about?

Let the part speak. Use first-person if it feels right:

“I’m scared we’re going to mess this up again.”
“If we don’t prepare perfectly, something bad will happen.”

🔍 Step 3: Ask What It’s Protecting You From

Now ask:

“What are you afraid would happen if you didn’t make me feel anxious?”

You might uncover a deeper fear:

• Rejection
• Failure
• Emotional pain
• Feeling out of control

Let that come forward without judgment.

🤝 Step 4: Respond From Self

Write back to the part from a calm, caring place. Even just:

“Thank you for trying to help.”
“You don’t have to do this all alone.”
“I’m here with you now.”

If this feels hard, that’s okay. Self energy often grows through practice.

🛠 Step 5: Create a Simple Anchor

Ask:

“What would help you feel a little safer right now?”

This might be:

• Reassurance
• A small action step
• A promise to check back in later

You’re not fixing the anxiety—you’re building trust with the part that carries it.

🧘 Bonus: When You’re Too Anxious to Write

Try starting with just one sentence:

“A part of me is feeling anxious, and I’m here to listen.”

Or use a daily anxiety check-in template:

• I feel...
• A part of me is saying...
• It’s trying to protect me from...
• I want to respond by...

Use it as often or as gently as you need.

Related Reading

• IFS Journaling for Emotional Clarity (Free PDF Download)
• How to Journal with IFS (Even If You’ve Never Tried Before)
• Are You Led by a Manager? Here's How to Tell
• IFS for Self-Sabotage: Why You Block Your Own Progress
• Take the Parts quiz to learn more about your Inner World

You don’t need to push through the anxiety.
You just need to pause and listen.