Chronic stress can lead to physical illness, depression, and anxiety. At times it’s clear to us that we’re under too much pressure, but it can also build slowly over time and take us by surprise. You might think you’re doing pretty well handling the competing demands of your life, and then suddenly your stress reaches a boiling point, leading to an overwhelming sense of depletion and burnout. Whether you’ve already realized that something’s gotta give, or you’re simply hoping to avoid that point in the future, both mindfulness meditation and the Internal Family Systems (IFS) Model, developed by Richard Schwartz, Ph.D., can be very helpful on the path to regaining your sense of autonomy and peace when chronic stress begins to take its toll.

Chronic Stress and Burnout: A Continuum

Chronic stress, often stemming from prolonged exposure to the many competing demands of modern life, can gradually evolve into persistent, ambient anxiety and depressive symptoms such as sadness, hopelessness, and loss of interest in previously enjoyable activities. Left unaddressed, this depressive state can further deteriorate into burnout, characterized by emotional exhaustion, cynicism, and a diminished sense of accomplishment. The progression from chronic stress to burnout underscores the importance of early intervention and developing effective strategies for calming down the nervous system on a regular basis to cope with intense demands.

IFS and Mindfulness - Different, but Complementary

To understand how IFS and mindfulness complement each other, it is first necessary to look at key features of each practice. Central to the IFS model is the concept that parts, or subpersonalities, exist within each of us, and that these parts can be worked with in ways that allow for our core Self, which is capable of being consistently compassionate and non-judgmental, to assume a position of leadership.

While parts of a person can be experiencing extreme thoughts, beliefs, and/or emotions which distort perceptions and create suffering, our deeper essence, or Self as it’s called in IFS, provides the capacity to see a broader context, offering balanced, clear understanding and compassion. For instance, we may have a part of us that believes if we do things perfectly, we can avoid all vulnerability. This part, though well intentioned, may actually exacerbate the level of stress. IFS provides a way to work with this part with curiosity and compassion to help it become less extreme.

Interestingly, the IFS model’s descriptions of being in one’s Self, including the 8 C’s of Self-leadership—clarity, compassion, courage, confidence, curiosity, creativity, calmness, and connectedness—resemble descriptions of the state of consciousness attained in spiritual practices such as mindfulness meditation. However, as opposed to separating subpersonalities, mindfulness practice involves paying attention in a particular way to what is going on in the present moment.

To understand this practice it is helpful to consider the teachings of Zen Master Thich Nhat Hanh. He suggested the following meditation: “Breathing in, I know that I am breathing in...Breathing out, I know that I am breathing out.” Simply paying attention to the experience of inhaling and exhaling brings people to the present. When the mind wanders, the practitioner gently, without judgment, brings it back to the breath. This helps us be with our experience (anxiety, depression, etc.) while not being overwhelmed by it.

So both IFS and mindfulness meditation help cultivate relationships within ourselves, mindfulness by bringing a non-judgmental awareness to what we are experiencing, and IFS by helping us to connect with care, curiosity and compassion to parts of ourselves that are suffering or creating more suffering within our system.

While both Internal Family Systems (IFS) and mindfulness share the goal of fostering inner peace and resilience, they diverge in their approaches to addressing past traumas.

IFS offers a structured method for practitioners to directly confront and process traumatic experiences from the past. Unlike mindfulness, where the goal is to increase present-moment awareness, which can indirectly lead to soothing symptoms over time, IFS directly addresses symptoms of trauma in a process called unburdening.

This involves revisiting specific scenes from the past, offering compassion to the wounded parts of oneself, and facilitating healing through reconnection with those parts and taking them out of places where they are stuck. Further, we help heal parts of us by witnessing what has happened (so they feel seen and don’t feel alone), giving them experiences of responding to the trauma differently, and taking them out of these places where they are stuck in the past.

Through this process, individuals can release deeply held beliefs about themselves and the world, allowing for profound transformation and growth. Mindfulness, while effective in many ways, may not fully address the need for this intentional unburdening process. By personifying inner struggles and engaging with them in a deeply empathetic way, IFS invites individuals to tap into a wellspring of self-compassion and understanding, ultimately leading to a more profound sense of healing and wholeness.

Simple Parts Meditation for Chronic Stress

A simple meditation practice can help you self-soothe and combat chronic stress before it overwhelms you. Starting to check in with yourself regularly, even when times aren’t particularly stressful, can help you build the muscle of self-soothing when things get out of control.

A simple body scan, done regularly, can be enough to begin to build increased awareness and help set you on the path to reducing chronic stress with mindfulness. When things become overwhelming, you will be more aware of the feedback your system is giving you, and you’ll have an intuitive sense of how to take things down a notch.

To remind yourself to check in, it can be useful to create a cue, such as every time you walk through a doorway or up and down the stairs, or every time you stand up or sit down. Or, set your watch to remind you to check in every two or three hours. When you receive your cue, take 30-60 seconds to close your eyes and tune in. Beginning anywhere in your body, and notice what calls out for your attention.

Or, if you like more structure, you can start at your head and work your way down to your toes. Notice what you feel - does anything in your body feel tight or tingly? Does anything hurt? Does anything feel numb or blank? Maybe you feel tension around your eyes or the back of your head. Or maybe your heart is pounding. If you feel concerned about “doing it right,” remember: everything is feedback.

When you do notice something, can you say a simple, friendly “Hello”? Don’t argue with it. Listening to parts of you doesn’t mean you have to agree with everything you hear. Maybe you’ll notice something important to return to later. If you start noticing the same sensations, emotions, or parts again and again, that deserves more attention and might be worth processing through journaling, or with a skilled IFS therapist.

If you notice that you are using the practice of mindfulness to cope with something important that needs to be addressed, such as current relationship struggles or past trauma, it may be time to see a therapist.

Journal Activity: Meet your Managers

Another activity that uses IFS to address chronic stress is journaling. Find some quiet time to sit down with your journal and explore the parts that tend to take on various roles within your system. For instance, you may be open to getting to know parts we call managers that proactively try to help us not experience vulnerability. Reflect on which parts you most readily show to others. Who have you been encouraged to be? What skills have you been encouraged to develop throughout your life? These might be some of your managers - the parts of you that handle day-to-day responsibilities.

Allow yourself to get to know more about these parts. How frequently throughout the day do they operate? What do they do each day? How do they help? Do they feel appreciated by you? And what would they need to make their jobs easier? Can you tell when they’re in a more relaxed, moderate state, versus when they’re in an overworked state? Would they be willing to step back a bit and relax, or trust your Self to take the reins when they are overworking?

As you get to know these parts, you might find that simply attending to them changes your relationship with them and how they operate on a day-to-day basis. They might be relieved and grateful that you’ve taken the time to get to know them and ask how they feel. They might be more willing to take a break if you give them space to request one, or they might realize that it’s safe to relax a bit if they know that you are attending to them and taking care of your system by practicing awareness.

Conclusion: Combating Chronic Stress with IFS and Mindfulness

Whether stress accumulates gradually or hits us suddenly, it can lead to a cascade of effects, from physical illness to burnout. Both mindfulness and the IFS model offer unique pathways toward regaining equilibrium and reclaiming our sense of equanimity. While mindfulness provides a powerful approach to staying present and cultivating inner calm, IFS offers a structured method for processing the past and fostering deep healing in the present. By integrating these complementary approaches, we can cultivate greater self-awareness, compassion, and resilience in the face of life's challenges.

Are you struggling with chronic stress or burnout? A therapist at IFS Telehealth Collective can help you develop practices for self-regulation and find and connect with the parts that need to be seen, heard, and ultimately healed. If you live in California, Florida, Massachusetts, Michigan, New York, or Oregon, please contact our Client Care Coordinator or call 503-447-3244.
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IFS and Mindfulness for Stress: Complementary Supports