Combating Anxiety with Internal Family Systems (IFS) Therapy

Anxiety can feel like a storm inside your mind—racing thoughts, tightness in your chest, the constant urge to “fix” or control something. If you’ve tried traditional talk therapy but still feel hijacked by worry, Internal Family Systems (IFS) therapy may offer a new way forward.

IFS is a powerful model for understanding the different “parts” of yourself that show up in anxiety—and learning how to lead them with compassion rather than fear.

What Is IFS?

Developed by Dr. Richard Schwartz, Internal Family Systems sees the mind as made up of different parts, each with its own perspective, emotions, and needs. These parts form a kind of internal family—some loud and protective, others hidden and hurt.

In IFS, anxiety isn’t something to be suppressed—it’s a part trying to help, even if its methods are extreme.

Common anxious parts include:

• The inner perfectionist who pushes you to overachieve 

• The inner worrier who catastrophizes to keep you safe 

• The inner critic who believes anxiety will motivate you 

All of these parts are doing what they believe is best—even if it causes distress.

How IFS Helps with Anxiety

Instead of fighting your anxiety, IFS invites you to get curious about it. You learn to:

• Identify the anxious part (e.g., “a tight feeling in my throat” or “a voice that won’t stop spinning worst-case scenarios”) 

• Ask that part what it’s afraid will happen if it stops its job 

• Build trust between that part and your Self—the calm, grounded center of your system 

Over time, anxious parts feel seen and supported. They soften their grip when they realize they don’t have to carry the burden alone.

Why It’s So Effective

Anxiety often feels all-consuming because we’re fused with the anxious part—we become it. IFS helps you unblend, so you can say:

“A part of me is anxious. And another part is okay.”

This shift creates space for choice, calm, and self-leadership.

What IFS Sessions Look Like

At Blue Moon Therapy, IFS sessions might include:

• Identifying and mapping your anxious parts 

• Dialoguing with those parts in a safe, supportive way 

• Finding the root fear beneath the anxiety 

• Helping that part unburden its role and relax 

You don’t have to perform, analyze, or “fix” anything—you simply bring compassionate attention to your inner world.

Anxiety Doesn’t Have to Run the Show

When anxiety is high, it often means your internal system is trying to protect you the only way it knows how. IFS doesn’t try to silence those parts—it helps them feel safe enough to step back.

If you’re ready to stop battling anxiety and start befriending your inner system, we’re here to help.

Book a session today to explore IFS therapy for anxiety at Blue Moon Therapy.

Depression and the Mind-Body Connection: Strategies for Relief

When people talk about depression, they often describe emotional symptoms—sadness, numbness, or hopelessness. But depression doesn’t just affect the mind—it deeply impacts the body. And the reverse is also true: the state of your body can either fuel depression or help relieve it.

At Blue Moon Therapy, we approach depression from a mind-body perspective, helping clients heal not just mentally, but physically and neurologically. If you’re struggling with low energy, chronic aches, or emotional heaviness, this post is for you.

The Physical Experience of Depression

Depression isn’t just “feeling down.” It often shows up in the body as:

• Fatigue, no matter how much rest you get 

• Digestive issues like bloating, constipation, or nausea 

• Muscle tension and unexplained aches 

• Changes in appetite—either overeating or undereating 

• Sleep disruptions (insomnia or sleeping too much) 

• A general feeling of heaviness, like “moving through molasses” 

These symptoms aren’t imagined—they’re the result of real changes in your nervous system, hormones, and immune response.

Why Depression Affects the Body

When you’re depressed, your brain chemistry shifts. Levels of serotonin, dopamine, and norepinephrine become imbalanced, which affects everything from digestion to sleep. Additionally, the nervous system may stay stuck in a freeze state—a survival response where your body shuts down to conserve energy and avoid pain.

Over time, this internal shutdown can manifest as physical illness, chronic fatigue, or immune suppression.

Healing Depression Through the Body

Therapy is vital—but it’s often not enough on its own. That’s why we recommend a multi-modal approach that includes mind-body strategies like:

1. Gentle Movement

Depression zaps motivation—but even light physical activity (like walking, stretching, or restorative yoga) can increase endorphins, reduce inflammation, and boost energy. The goal isn’t intensity—it’s consistency.

2. Nutrition That Nourishes

The gut and brain are directly connected via the gut-brain axis. Eating a whole-food diet rich in fiber, omega-3s, and fermented foods can support mood and energy. Avoiding excess sugar, alcohol, and processed foods reduces inflammation that worsens depression.

3. Nervous System Regulation

At Blue Moon Therapy, we help clients engage in practices that restore safety to the body:

• Breathwork 

• Somatic tracking 

• Polyvagal-informed techniques (e.g., humming, grounding, safe touch) 

When your body feels safe, your mind begins to follow.

4. Brain-Based Therapy

We use trauma-informed approaches like EMDR, Brainspotting, and Internal Family Systems (IFS) to help clients resolve root causes of depression—whether they stem from trauma, attachment wounds, or chronic stress.

These therapies allow your brain to process old pain without re-traumatizing you.

5. Reconnecting with Purpose

Depression often disconnects people from meaning. Part of recovery is gently rediscovering what lights you up—creatively, relationally, or spiritually. You don’t need to feel “better” before starting. The act of reconnecting is the medicine.

You’re Not Lazy. Your Nervous System Is Protecting You.

Depression is not a moral failure—it’s a survival strategy. Your body and brain are doing their best to cope with emotional pain or depletion. The key isn’t pushing through—it’s learning to listen, regulate, and heal from the inside out.

You Don’t Have to Do This Alone

At Blue Moon Therapy, we walk alongside you with compassion, neuroscience, and integrative support. If you’re ready to feel more alive—physically and emotionally—we’re here to help.

Reach out today to start your healing journey with a trauma-informed therapist who understands the full spectrum of depression.

Mindfulness Practices to Alleviate Daily Stress

We live in a world of constant stimulation—emails, deadlines, social media, and a nonstop to-do list. If you’re like most people, you might not even notice how often your body is in fight-or-flight mode, bracing against the next wave of pressure. Over time, this chronic stress takes a toll on your mind, body, and relationships.

At Blue Moon Therapy, we help clients reconnect with themselves using simple, evidence-based mindfulness practices that calm the nervous system and create space to breathe again.

What Is Mindfulness?

Mindfulness is the practice of bringing nonjudgmental awareness to the present moment. It means noticing your thoughts, emotions, and body sensations as they are—without trying to fix, change, or avoid them.

This isn’t about “clearing your mind” or becoming perfectly calm. It’s about learning to observe without reacting—and that simple shift can change everything.

Why Mindfulness Works for Stress

When you’re stressed, your body often responds as if you’re in danger—even if the threat is just an inbox or a traffic jam. Mindfulness helps deactivate this stress response by:

• Activating the parasympathetic nervous system (rest and digest mode) 

• Improving emotional regulation and impulse control 

• Enhancing awareness of physical and emotional needs 

• Increasing resilience and tolerance for discomfort 

Practicing mindfulness regularly rewires your brain for more calm, clarity, and compassion.

Five Easy Mindfulness Practices You Can Start Today

1. The 3-Minute Breathing Space

This quick check-in brings you out of autopilot. Close your eyes and ask:

• What am I thinking? 

• What am I feeling? 

• What sensations are in my body?
  
  Now gently shift your attention to your breath for one minute. That’s it. 

2. Box Breathing

Used by Navy SEALs and trauma therapists alike, box breathing is simple:

• Inhale for 4 counts 

• Hold for 4 counts 

• Exhale for 4 counts 

• Hold for 4 counts 

Repeat 4–6 rounds. This resets your nervous system and improves focus.

3. Mindful Walking

Instead of rushing from place to place, try walking slowly and noticing:

• The sensation of your feet on the ground 

• The rhythm of your breath 

• Sounds, colors, or smells around you 

Even 5 minutes of intentional walking can shift your mood and attention.

4. Sensory Grounding

Feeling overwhelmed? Try a 5-4-3-2-1 exercise:

• 5 things you can see 

• 4 things you can touch 

• 3 things you can hear 

• 2 things you can smell 

• 1 thing you can taste 

This anchors you in your body and helps regulate anxiety or dissociation.

5. Mindful Transitions

Pick one routine transition—like brushing your teeth or starting your car—and treat it as a mindfulness cue. Breathe. Notice. Pause before you move to the next thing.

These micro-moments of mindfulness help reduce cumulative stress over the day.

Why We Integrate Mindfulness at Blue Moon Therapy

Mindfulness isn’t just a wellness trend—it’s a clinically supported method for reducing anxiety, depression, trauma responses, and burnout. At Blue Moon Therapy, we use it alongside trauma-informed therapy approaches like EMDR, IFS, and Brainspotting to support whole-person healing.

You don’t need to meditate for 30 minutes a day to benefit. A few mindful breaths—taken on purpose—can begin to change your life.

Ready to Breathe Again?

If daily stress feels overwhelming, you’re not alone. With guidance, practice, and support, you can retrain your nervous system to feel safe, present, and grounded again.

Reach out today to explore how mindfulness and therapy can help you live with more ease.

 

How Depression Affects the Body—and What You Can Do About It

When people think of depression, they often picture sadness, isolation, or lack of motivation. But what many don’t realize is that depression doesn’t just affect the mind—it impacts the entire body. From physical pain to digestive issues, depression can manifest in surprising ways. Understanding this mind-body connection is the first step toward healing.

The Physical Toll of Depression

Depression is a full-body experience. You may feel it in your chest, your gut, your joints—even in your immune system. Common physical symptoms include:

• Chronic fatigue: Even after a full night’s sleep, you may feel drained. 

• Body aches: Muscle pain and joint stiffness with no clear medical cause. 

• Digestive issues: Bloating, nausea, or constipation often accompany mood disorders. 

• Headaches: Especially tension headaches or migraines. 

• Sleep problems: Either insomnia or oversleeping. 

• Changes in appetite: Cravings, undereating, or sudden weight shifts. 

These symptoms are real—and they’re not “just in your head.” Depression impacts your brain chemistry, which in turn disrupts hormone levels, immune function, and the nervous system.

Why It Happens: The Brain-Body Loop

When you’re depressed, your brain struggles to regulate neurotransmitters like serotonin, dopamine, and norepinephrine. These chemicals don’t just affect mood—they also control pain perception, energy, digestion, and sleep.

Your nervous system may stay stuck in fight-or-flight mode, flooding your body with stress hormones like cortisol. Over time, this creates inflammation and physical exhaustion. It’s a loop—your emotional pain becomes physical, which in turn deepens the emotional weight.

Breaking the Cycle: What Helps?

At Blue Moon Therapy, we help clients heal both mentally and physically using an integrated, trauma-informed approach. Here are some evidence-based ways to begin shifting both brain and body:

1. Movement, Not Punishment

Gentle exercise like walking, yoga, or stretching can boost endorphins and reduce inflammation. You don’t have to “work out hard”—just move your body in a way that feels kind.

2. Nutritional Support

Your gut and brain are deeply connected. Eating whole foods rich in omega-3s, fiber, and antioxidants can regulate mood. (And yes, cutting down sugar and caffeine helps.)

3. Trauma-Informed Therapy

Approaches like EMDR, Internal Family Systems (IFS), or Brainspotting don’t just help you manage depression—they help resolve the root causes stored in your nervous system.

4. Nervous System Regulation

Learning to soothe your system through breathwork, mindfulness, or polyvagal-informed practices can reduce anxiety and improve sleep.

5. Medication (When Appropriate)

Sometimes, the brain needs biochemical support to reset. Antidepressants aren’t a failure—they’re a tool. At Blue Moon Therapy, we collaborate with prescribers when needed to ensure whole-person care.

You’re Not Lazy—You’re in Survival Mode

If you’ve ever blamed yourself for not being able to “just snap out of it,” pause. Depression is not a personal failure. It’s a nervous system struggling to keep up. Your exhaustion makes sense. Your pain is valid. And there is help.

Let’s Get You Back to Feeling Like You

At Blue Moon Therapy, we specialize in depression treatment that honors both your emotional experience and your physical symptoms. Whether you’re looking for gentle support or deep transformation, we’re here to walk with you.

Reach out today to schedule a consultation and take the next step toward healing.