Parts work is rooted in the non-pathological concept that we all have different parts existing within us. These parts have various needs and preferences, and they each care about helping us survive.
Parts work derives from numerous therapeutic modalities, including ego state therapy and internal family systems therapy (IFS). The idea is that understanding each part (and attuning to it appropriately) can help you feel more whole and connected in daily life. Parts work for anxiety offers an effective, compassionate approach toward healing.
How Parts Work Can Help If You Have Anxiety
Anxiety disorders are among the most diagnosed mental health conditions worldwide. An ‘anxiety disorder’ is simply an umbrella clinical term that encompasses numerous anxiety presentations, including panic disorder, social anxiety, specific phobias, and generalized anxiety. Anxiety is also a core feature of numerous other issues, including perfectionism, unresolved trauma, and compulsive behavior.
Understanding Your ‘Anxious’ Part
IFS delineates how parts can exist as exiles, managers, and firefighters. These parts often compete, and when one of them is in the driver’s seat for too long, you may feel like your anxiety is larger than life.
Exiles: Exiles are the youngest parts of the internal system, and they carry the origins of childhood trauma and core shame. Parts become exiled when other parts find them too difficult to manage. When you’re in an exile state, you may feel needy, childish, or entirely regressed. Some of your most vulnerable feelings- as well as the deepest pain of your inner child- live in the exile part.
Managers: Manager parts often “show up” with their anxiety in everyday life. They may be highly focused on detail and concerned about the worst-case scenario happening. Overactive managers tend to be controlling, and they may mimic that of a critical parent. For example, a manager part might try to handle anxiety by making you complete every task on your list even if you’re emotionally exhausted.
Firefighters: The firefighter parts come in to offer a sense of aid and protection. They react to real or perceived danger by trying to eliminate the pain. Unfortunately, they may resort to coping skills that aren’t in your best interest. These can include substance use, compulsive eating, gambling or shopping, or other self-harming behaviors.
You may not be consciously aware of each of these parts and their interactions with one another. Many people actually seek therapy when their firefighter or manager parts feel too activated (or are starting to impact other parts of their lives). In reality, successful treatment means the full extent of your internal conflicts and resolving them effectively.
Connecting to Self to Help With Anxiety
Parts work helps you understand the inner conflicts existing within your psyche. For example, part of you might know some of your anxiety feels illogical, but another part of you worries that easing up may cause you to overlook a significant red flag indicating serious danger.
Or, you might recognize that how you manage anxiety adversely affects you, but you feel skeptical about trying another coping skill. These are all normal experiences for clients in therapy, and parts work can help you feel more aligned with your core Self.
The IFS model truly embraces every specific part’s needs and desires. From this framework, no part of anxiety is ‘invalid’ or ‘irrational.’ We simply need to make space to understand what these parts want from you. By honoring all the parts of your Self, you can feel more congruent and aligned in your daily life.
The goal here is to practice a sense of self-compassion when examining the different parts. It’s easy to become critical or judgmental- it’s also easy to berate yourself for how you feel (especially if you’ve been shamed for your anxious feelings in the past).
Self-Leadership and Anxiety
Parts work for anxiety helps people better understand when they are operating from the core Self (rather than feeling overly blended with a particular part). When you’re in Self, there’s a state of calmness and clarity. You also approach your feelings and thoughts with more curiosity than judgment.
This helps naturally diffuse anxiety. When you’re in the state of Self, there’s an implicit trust that you will be okay and that you can manage whatever is occurring in your life. It’s not a form of toxic positivity- rather, it’s a form of feeling like you have your own back as you navigate various circumstances.
The more you can access Self, the less control that fear will have over your life. This is truly where freedom and creativity live- and parts work for anxiety make it possible to get here!
Parts Work for Anxiety in Seattle, WA
Anxiety exists on a wide spectrum, but it can be difficult to manage, as it may coincide with various emotional and physical symptoms. Although there is no cure, it is possible to take care of yourself and live a very meaningful life.
In addition to specializing in anxiety, I also treat depression, trauma, and ADHD. My therapeutic approach is multifaceted- in addition to parts work, EMDR, and somatic therapies. All of these can help you expand your self-awareness and live more authentically.
Regardless of your circumstances, you don’t have to experience your discomfort alone. Therapy can offer you guidance, hope, and support as you work on your mental health. If you’re ready to start making sustainable changes, I welcome you to contact me today to schedule your initial, complimentary consultation.
