Whenever my clients tell me they are feeling anxious, after validating their feelings, my favourite question is, ‘Which I is feeling that way?’ Sometimes (especially if they are new) they look at me with a baffled expression, so I clarify by saying, ‘I’m wondering which part of you is feeling anxious? I know it’s not your Healthy Adult, because she just stood up to your boss when he was shouting at you. So who is it?’

And then they get it, so they say, ‘Oh right, it’s little me who’s scared.’

This may seem a bit pedantic, but it’s so important. When we say, ‘I’m scared/worried/stressed/panicky/lonely/overwhelmed’ we are saying that every part of us feels that way. Problem one: this isn’t true. And problem two: it means we are ignoring or missing the part of us that is not feeling any of that stuff, or perhaps just mild discomfort rather than huge and overwhelming feelings. In schema therapy we call this part the Healthy Adult. Freud called it the ego. In internal family systems it’s the Self, compassion-focused therapists would name this part the Compassionate Self, Buddhists speak of Buddha Nature, and so on.

In my opinion, it doesn’t really matter, as long as we are aware that we are not just one homogenous blob of a personality – just Dan, or David, or Daisy. Research by neuroscientists has proved beyond doubt that there are many parts of us – it’s just how your brain forms your personality, starting from birth.

And we also need to grasp the idea that there is a rich, powerful, healing resource, somewhere inside, that we can develop over our lifetime to heal from trauma or any other painful experiences in childhood – and that this inner resource can calm, soothe and comfort the anxious, hurt, depressed or angry young parts of us.

What is your vulnerable child?

The idea that there is an inner child somewhere inside us is not a new one. But Dr Jeffrey Young, the founder of schema therapy, took this idea and developed it with great wisdom and skill. Dr Young saw this part (or ‘mode’, in schema therapy language) in all of his clients, especially those with a history of complex trauma, whose young part was incredibly sensitive, easily triggered and highly emotional.

You have a Vulnerable Child inside you, as do I. And schema therapists like me call that part Little X, so I have a Little Dan inside me. This part of me is small, young, emotional, vulnerable and highly sensitive. He also holds all the painful thoughts, beliefs, memories and emotions from my childhood, which was not always easy. So he holds memories of me being bullied when I was 11, with all the painful thoughts and feelings associated with that extremely hard time in my life.

If you’re feeling anxious right now, it’s little you feeling that anxiety. He or she is probably scared that something bad is about to happen – perhaps that you will be criticised, shouted at, hurt, rejected or abandoned by someone important to you. Or you feel threatened about something you have to do, or somewhere you have to go (anxiety is always threat-focused, because the function of this emotion is to warn us about bad stuff that’s about to happen).

The practice

Comforting your anxious child

Next time you’re feeling anxious or are worrying about something, try this simple practice, which should help you feel calmer and more at peace.

Start by switching your phone to silent, so you won’t be disturbed. Then sit on a comfortable chair, with your feet grounded on the floor, gently roll your shoulders back and lengthen your spine.
Close your eyes and take some slow, deep breaths, in through your nose and out through your mouth, roughly four seconds in and four seconds out. Just breathe for at least a minute, allowing yourself to settle.
Now locate the anxious feeling in your body. Anxiety often shows up in the stomach, or it might be your chest, especially around the solar plexus (between and just below your pectoral muscles). You might notice butterflies, tension or a knot in your stomach, a feeling of nervous energy, or tightness/tension in your chest.
Now send some breaths into this part of your body. Don’t try and switch off or get rid of the feelings and sensations, just breathe into them. Keep sending warm, friendly, compassionate breath into your throat, shoulders, chest or belly.
Sit with that for a minute – and see if you notice those parts of your body soften, just a little.
Place a hand on your body wherever you feel the uncomfortable sensations of anxiety in a warm, soft, supportive manner – like you would place your hand on the shoulder of a friend who was upset. Feel the warmth from your hand begin to spread into the skin and muscles. Send that warmth, along with the breath, into the tense, anxious places in your body.
Now I want you to visualise yourself as a child. It can help to have a photo of yourself, especially at a young age and one you feel warmly towards (it’s common for us to have complicated feelings towards our Vulnerable Child, especially if we experienced trauma in our childhood).
If you struggle to feel warmth or compassion towards little you, imagine your own child, niece, nephew or friend’s child you are fond of. Just imagine that they are feeling scared and think about how you would respond to them. What words would you use? What would your tone of voice be? You would probably speak a bit more slowly and use a warm, friendly, reassuring voice tone. That’s the tone you need to comfort the child inside you.
Now come back to the photo of little you, or just an image of yourself in your mind’s eye. Speak to them from your (warm, wise, compassionate) Healthy Adult. You can do this out loud, or just think the messages to them inside. Let them know you get that they are scared right now. Tell them that is perfectly natural – there is a lot to be scared about in the world, especially at the moment.
But you can also reassure them, not in a fake ‘everything’s fine!’ way, but rationally and authentically, telling them that, for example, it’s OK if your spouse is angry with you, because adult you can handle a little conflict. Or you might say it’s normal to worry about problems with your health, but adult you will visit the doctor to make sure everything’s fine and most symptoms we experience are perfectly safe and benign.
Keep soothing and reassuring them in this calm, friendly, rational way. Then – don’t try and force this, just do what feels natural – let them know you care about or even love them. Sit with that for a few seconds, feeling that internal connection between your Healthy Adult and little you.
Finally, see if there are any good feelings inside – you might feel a bit calmer, more relaxed, lighter in your body, or a sense of warmth. If so, just enjoy those feelings for a while. Let them soak into your body for at least 30 seconds.
Then take a deep breath and open your eyes.

Try this often, whenever you feel anxious. Once a day is good, five times a day is better. Like all new skills, it will be tricky at first, but get easier with time and especially practice.

I very much hope that helps – sending you love and strength on your healing journey.

Warm wishes,

Dan