IFS for Anxiety & Panic: What a Session Actually Feels Like (With Mini Role‑Plays)
What We Do
We thank protective parts (Perfectionist, Planner, Critic, Avoider) for working so hard. We learn to appreciate how they’re trying to protect you from the Clamp and recognize that they haven’t been able to make the Clamp go away.
Why It Helps
Protectors soften when respected. They like the idea of us helping with anxious parts, like the Clamp, that take over.
Mini Role‑Play
T: “Can you ask the protector if it has been able to make the Clamp calm down?”
You: “It hasn’t been able to help the Clamp. It usually just tells it to shut up.”
T: “If we could help the Clamp feel calmer, would the protector like that?”
You: “Yes. Then it wouldn’t have to work so hard.”
T: “Okay. See if the protector will give us some space so we can work with the Clamp in a new way that actually brings it help.”
You: “Okay—the protector gave me space.
IFS for Anxiety and Panic Attacks
IFS says we all have an inner “team” of parts (for example, the Worrier, the Perfectionist, the Inner Critic, the Soother) and a core, compassionate Self. Anxiety often comes from protective parts working overtime to keep us safe. Instead of trying to crush those parts, IFS helps them trust you, so they can relax and let you lead. (If you’re new to IFS, that’s really the heart of it.)