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what is EMDR?

Eye Movement Desensitization & Reprocessing (EMDR) is a specialized psychotherapeutic technique that is evidence-based and highly effective. It focuses on your present concern by addressing past emotionally-charged experiences that influence your current beliefs. For example, do you ever feel worthless even though you know you are a worthwhile person?

EMDR processing helps you break through emotional blocks that keep you from living your best life. We do this by using sets of rapid eye movements to update disturbing memories, similar to the rapid eye movements (REM) that naturally occur when we sleep. We alternate between eye movements and brief reports about what you are experiencing. Doing this lets us update your outdated memories and allows you to live a healthier and more present life. 

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Common questions about EMDR

Do I have to tell my therapist every detail about the past event? 

  • No, it is not necessary to talk about all the details of the past event for them to be processed 

Will I get emotional? 

  • Yes you may. Emotions and sensations may come up during processing. We will be prepared for this and safely manage whatever comes up. Once they are processed they rarely return. 

Is EMDR like hypnosis?

  • No, during EMDR you are present and fully in control. 

Is EMDR a brief treatment? 

  • This type of treatment is typically shorter than other techniques, but the length depends on the complexity of the issues.  

Additional Information 

Where can I learn more about the process?

Is EMDR well researched? 

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Internal Family Systems

Internal Family Systems (IFS) is an approach to therapy that looks at the different parts within the mind. Dr. Richard Schwartz developed this framework in response to clients' descriptions of experiencing various parts of themselves. He noticed that when extreme parts of self felt safe and listened to then they were less disruptive and the person experienced less stress. Mental parts take on roles, and each part is trying to in their own way to take care of the person. By working with parts Dr. Schwartz was able to uncover the central core that all of us have called the Self. The Self is calm, compassionate, caring, and centered. 

IFS sees mental health symptoms as arising from conflict between part. Just like a family, when we hear out each member and increase communication, we create a better working and more harmonious system. IFS is a non-patholigizing, hopeful framework within which to practice psychotherapy. 

Fun bonus: Do you like Pixar? Inside Out is all about our mental parts, and it's worth a watch if you like animated films

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STRess reduction tools

The following are selected tools for reducing acute stress and anxiety. I suggest trying each one to see which works best for you. 

15 Minute Guided Visualization by Dr. Kristin Neff

Soften, Soothe, and Allow





Emotional Freedom Technique (EFT) Stress Reduction Tapping 

The Quick Coherence Technique from the HeartMath Institute 

  • a 2 minute practice to release tension and restore the heart/brain connection 

  • for more information and exercises visit the HeartMath Institute 

Tune In To Your Body using the SCOPE Formula











































Let Sound and Frequency Calm Your Nerves

  • must listen with headphones to get the calming effect, listen to it for 15 minutes as you go to bed


















Physically Calm Your Body with Progressive Muscle Relaxation


Quick Coherence TechniqueHeartMath Institue
00:00 / 02:08
Soften, Soothe, AllowDr. Kristin Neff
00:00 / 16:02
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