Internal Family Systems (IFS)

Internal Family Systems is a therapy modality rooted in the idea that each individual person is made up of various parts, or “subpersonalities”.  Most of us resonate with this idea when we are naming the parts of ourselves that are conflicted, perhaps stating something like, “One part of me wants to do this, but the other part doesn’t…” or “Why does a part of me feel this way?” In IFS therapy, you explore those different parts, interact with them, and better understand their purpose, needs, wants, fears, and worries.  This modality extends compassion to all parts of yourself and assists you with discovering your own inner wisdom.  It helps get rid of the shame associated with the parts of yourself that you may have needed to survive difficult life circumstances or conflict.  Internal Family Systems is particularly useful for those who have experienced trauma, grief and anxiety. 

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Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy is anchored in the idea that you can become more familiar with your thoughts and emotions, learn to tolerate them, and with time, accept them as a part of your present experiences.  ACT uses a combination of guided visualizations, mindfulness, breathing and relaxation techniques. This modality supports you with getting more familiar with what you are feeling in the here and now, which may help broaden your self awareness and strengthen your ability to exist alongside your emotions and thoughts–even the tough and uncomfortable ones.  ACT is aimed at helping you develop an understanding of what you need to feel more supported in moments that feel hard and and then make choices that support your wants, needs and values. Your values and goals are named, vocalized and used to inform how you choose to sit with emotions and make decisions that lead to a more meaningful life.

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EMDR (Eye Movement Desensitization and Reprocessing)

EMDR (Eye Movement Desensitization and Reprocessing) is a well-researched and scientifically validated intervention for treating trauma (PTSD), a variety of distressing events and grief.  It helps clients feel less stuck in their pain and is used to address adverse life experiences that have resulted in significant challenges in an individual’s day-to-day life.  A car horn suddenly triggers rapid breathing, panic and fear.  A certain neighborhood suddenly increases your hypervigilance and you are constantly looking over your shoulder.  One moment you are driving your car, the next you experience a flashback that makes you feel like you are reliving your worst experience.  EMDR works off the notion that distressing memories are stored in your brain in a deeply disturbing way that impacts the emotions, sensations and beliefs you experience. This is meant to protect you from further harm, but creates immense difficulty in functioning. In EMDR therapy, the therapist helps the client use bilateral stimulation (eye movement, tapping or auditory tones), while targeting images, beliefs, emotions and physical responses in order to make the memories less damaging and distressing. It is your brain doing the work, and when given the opportunity, your brain tends to lean toward healing.

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