EMDR stands for Eye Movement Desensitization and Reprocessing. It's a type of therapy often used to help people who have experienced trauma. During EMDR therapy, the person receiving treatment focuses on traumatic memories while simultaneously paying attention to external stimuli like hand movements, sounds, or taps. It does not require the client to relive in detail he distressing events. The goal is to process these memories in a way that reduces their emotional impact and helps the person heal from the trauma. It allows your brain to process and begin healing to deal with past experiences in a healthier way.

EMDR has also been shown to reduce depression, anxiety and symptoms of performance anxiety.

Learn more about EMDR here

Do you sometimes feel like there are different parts or you that want or feel different things? Like the angel and the devil on your shoulder? This is the idea that individuals have different parts within them, each representing a different aspect of their personality. These parts can be categorized into various roles such as manager parts (responsible for day-to-day functioning), firefighter parts (responding to crisis or trauma), and exiled parts (holding painful memories or emotions).

Your “authentic self” is also important in IFS. In addition to parts, IFS theory assumes the existence of a core or "Self" that is inherently compassionate, curious, and calm. The goal of therapy is to help individuals access and strengthen their Self, which can then help heal and allow parts to work together.

Parts work or IFS therapy involves exploring and understanding the relationships and dynamics between different parts within the internal system of self. This includes identifying protective parts that may be overactive or controlling, as well as accessing and healing exiled parts that hold unresolved trauma or emotions. Each part of you has a role and makes you uniquely you.

DBT combines elements of cognitive therapy, behavior therapy, mindfulness practices, and dialectics. Dialectics refers to the integration of seemingly contradictory concepts, such as acceptance and change, to promote balance and growth.

DBT includes four sets of skills:

Mindfulness: DBT emphasizes the practice of mindfulness, which involves paying attention to the present moment without judgment. Mindfulness skills help individuals become more aware of their thoughts, emotions, and behaviors, allowing them to respond more effectively to stressful situations.

Distress Tolerance: DBT teaches skills for coping with crises and managing distressing emotions without resorting to harmful or impulsive behaviors. These skills include distraction techniques, self-soothing activities, and crisis survival strategies.

Emotion Regulation: DBT helps individuals identify and understand their emotions, as well as develop strategies for managing intense emotions in healthy ways. This may involve learning to tolerate distress, decrease emotional vulnerability, and increase positive emotional experiences.

Interpersonal Effectiveness: DBT teaches skills for improving communication, setting boundaries, and building healthy relationships. These skills help individuals assert their needs, negotiate conflicts, and navigate social interactions more effectively.

How do these skills and dialectics help? Dialectical strategies teach us to balance seemingly opposite things such as acceptance of who we are and our circumstances with the awareness of the need to make change. This involves validating an individual's experiences and emotions while also encouraging growth and behavior change to build a life worth living.

Courtney Armstrong, LPC, NBCFCH. the founder of Trauma informed hypnotherapy , describes it best as

“Hypnosis is a state of absorbed attention and inner focus that anyone can learn to access. When we experience hypnosis, we not only feel calmer, but we are better able to access inner resources, and integrate information from both the logical and emotional regions of the brain.

This improved brain connectivity allows us to grasp new perspectives, influence the nervous system, and change the way we feel, think, and react more easily.”

Learn more at the Institute for Trauma Informed Hypnosis

Mindfulness is a practice that involves bringing your attention to the present moment with openness, curiosity, and acceptance. It's about cultivating awareness of your thoughts, feelings, sensations, and surroundings without judgment, allowing you to engage more fully in the richness of life.

Mindfulness can enhance mental well-being by reducing symptoms of anxiety, depression, and other mood disorders. By fostering greater self-awareness and emotional regulation, mindfulness helps you develop a more balanced and compassionate relationship with your thoughts and emotions.

Try a moment of mindfulness here. Don’t worry about if you’re dong it perfectly. Just let it happen.