In times of political instability, it’s natural to feel overwhelmed, anxious, or even hopeless. When the world outside feels chaotic, our internal world can mirror that turmoil. But what if I told you that within you lies a powerful source of calm and clarity — your core Self? The Internal Family Systems (IFS) model offers a compassionate framework for understanding and soothing your inner landscape, even amidst external chaos.

Understanding Your Inner Family

According to IFS, we are not a singular “monomind” – we have many “parts” to us, each with its own voice, role, and positive intention. Some parts are vulnerable– the “exiles”-- often the young, hurt parts hidden within us. Some parts are protective– “managers” protect proactively and “firefighters” are more reactive. For instance, you might have a part that anxiously scans the news to keep you informed, while another part numbs out with distractions to avoid distress. Neither of these parts is inherently bad — they’re just doing their best to protect you.

However, when these parts become intense, they can clash, leading to cycles of fear and exhaustion. The good news? You also have a core Self — a grounded, wise presence that can lead your internal system with compassion and confidence.

Turning Toward Anxiety with Compassion

In politically turbulent times, your protective parts — like managers who try to control your environment or firefighters who numb distress — may work overtime. While these strategies can offer temporary relief, they can also lead to burnout. Instead, invite your core Self to step into leadership.

When anxiety flares up, instead of trying to suppress it, try getting curious. It is just a “part” of your experience– not your whole being. Ask yourself:
What is my anxious part afraid will happen if it doesn’t sound the alarm?
What is my numbing part trying to protect me from feeling?

By listening to these parts without judgment, you create space for understanding and healing. Often, anxiety is trying to shield you from pain or uncertainty. Acknowledging this protective intention can soften its intensity.

Try this simple exercise:
Close your eyes and take a few deep breaths.
Imagine your anxious part in front of you. What does it look like? How old does it feel?
Let your core Self speak to this part with kindness: “I see how hard you’re working to keep me safe. Thank you. I’m here to help.”

By building a relationship with your parts, you gradually restore trust in your core Self’s ability to lead. This paves the way for finding moments of peace, even in uncertainty.

The Ripple Effect of Inner Harmony

The IFS model teaches that inner change influences our external interactions. When you cultivate internal calm, you can engage with the world from a place of groundedness rather than reactivity. This might look like setting boundaries with media consumption, joining communities that align with your values, or practicing mindful activism.

Amidst political turmoil, there is no “perfect” way to show up. But learning how to turn inward with compassion and listen to your parts will help you show up from your core Self more often. And that is where resilience is found — not just for yourself, but for the collective healing of our world.

If you’d like to explore how IFS can help you navigate anxiety and overwhelm, reach out for a free consult call to learn more. I would love to support you on your journey.