Using Parts Work to Help Manage Anxiety and Depression
When you’re struggling with anxiety or depression, it can often feel like you’re battling yourself. A part of you may be worried, fearful, or overwhelmed, while another part feels numb, shut down, or desperate for relief. This is where Parts Work—a therapeutic approach rooted in Internal Family Systems (IFS)—can be transformative.
Instead of seeing your anxiety or depression as a flaw or a sign that something is wrong with you, Parts Work helps you understand these feelings as messages from different “parts” of your inner system. Each part has a role, often developed long ago, that was meant to protect you. By getting to know these parts with curiosity and compassion, you can begin to create inner harmony and healing.
Meeting Your Inner Parts
In Parts Work, we see that no part of you is bad. Even the parts that cause distress are usually working hard to protect you from pain.
The Anxious Part might be scanning for danger, trying to keep you safe from harm.
The Depressed Part may be pulling your energy inward, asking you to slow down and conserve.
The Firefighter/Rescuer Part shows up when emotions feel unbearable. Like a firefighter putting out flames, this part jumps into action to douse the intensity—sometimes through numbing behaviors like overworking, overeating, drinking, or distracting yourself with constant activity.
The challenge is that while these parts are trying to help, their methods can leave you feeling more stuck.
Tapping Into the Wise, Calm Higher Self
At the core of you is something deeper than any part—the Self. This is your wise, calm, compassionate center. From this place, you can connect to your parts with understanding instead of judgment.
When you tap into Self, you might notice qualities like:
A sense of calm presence, even when emotions are swirling.
Curiosity about your feelings instead of criticism.
Compassion for yourself, even when you’re struggling.
The goal of Parts Work isn’t to get rid of your anxious or depressed parts—it’s to help them relax, knowing that your wise Self is in charge.
Grounding Techniques to Support Your Work
When emotions feel overwhelming, grounding techniques can help you pause, breathe, and reconnect with your Self. A few practices include:
5-4-3-2-1 Technique: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
Rooting into the Earth: Imagine your feet growing roots deep into the ground, anchoring you into stability and safety.
Breathwork: Try slow inhales through your nose, counting to 4, and longer exhales through your mouth, counting to 6. This signals safety to your nervous system.
Hand to Heart: Place your hand gently on your chest, breathe slowly, and notice the warmth and rhythm beneath your palm.
Practicing Self-Compassion
Perhaps the most powerful shift Parts Work offers is learning to treat yourself with kindness. Instead of telling your anxious or depressed part to “just stop,” you might say:
“I see you’re trying to keep me safe.”
“I know you’re working hard. Thank you.”
“You don’t have to carry this alone anymore.”
This simple act of compassion helps your parts trust you, allowing them to soften and release their grip. Over time, this opens space for more peace, clarity, and resilience.
Moving Forward
If you’ve been feeling like anxiety or depression is running your life, Parts Work can help you shift from fighting yourself to befriending yourself. By grounding in your wise Self, listening with compassion, and honoring each part’s role, you can begin to experience real healing.
You don’t have to do this alone. Working with a therapist trained in Parts Work offers guidance and support as you explore your inner system and find your way back to balance. Please reach out to and schedule an intial consultation session to see if we might be able to good fit working together.
