How Long Should Therapy Last?

Understanding therapy duration for EMDR, trauma-informed approaches, and healing timelines

One of the most common questions people ask before starting therapy is: "How long will this take?" It's a fair question. You're making a time, financial, and emotional investment in your mental health, and you want to know what to expect. The honest answer? It depends. Several factors can impact the length of treatment, including your goals, the type of therapy you choose, and your unique healing journey.

Let's break down what influences therapy duration and what you can expect from different treatment approaches.

What Determines How Long Therapy Takes?

Your Treatment Goals Are you seeking support for a specific traumatic event, or are you addressing long-standing patterns developed over years? Someone working through a recent loss might need shorter-term support compared to someone healing from complex childhood trauma. Your goals shape your timeline.

Type of Therapy Different therapeutic modalities are designed for different timelines. Some approaches, like EMDR, are structured and time-limited. Others, like traditional talk therapy, may be more open-ended. The treatment method significantly impacts how long you'll be in therapy.

Complexity of Issues A single issue typically resolves faster than multiple interconnected challenges. If you're dealing with trauma plus anxiety plus relationship difficulties, expect a longer therapeutic journey than addressing one specific concern.

Your Commitment and Readiness Therapy works best when you're ready to engage in the process. Consistent attendance, practicing skills between sessions, and openness to change all accelerate progress. Life circumstances—like work stress or major transitions—can also affect your pace.

Therapeutic Relationship The connection you build with your therapist matters. When you feel safe and understood, healing happens more efficiently. Finding the right fit might take time, but it's worth it.

EMDR Therapy: Targeted Trauma Treatment

Eye Movement Desensitization and Reprocessing (EMDR) is one of the most researched and effective treatments for trauma and PTSD. Unlike traditional talk therapy, EMDR helps your brain reprocess traumatic memories so they no longer cause distressing symptoms.

Typical EMDR Timeline:

• Single-incident trauma: 3-6 sessions after preparation phase

• Multiple traumas: 8-12 sessions or more

• Complex PTSD: 12+ sessions, sometimes extending to 6-12 months

How EMDR Works Faster: EMDR is designed to be efficient. Rather than spending years talking about trauma, EMDR uses bilateral stimulation (eye movements, taps, or sounds) to help your brain process traumatic memories naturally. Many clients notice significant improvement in symptoms like nightmares, flashbacks, and anxiety within just a few sessions.

The EMDR Process:

1. History and preparation (1-3 sessions): Building safety and identifying targets

2. Reprocessing phase (variable): Working through specific traumatic memories

3. Reevaluation and closure: Ensuring stability and integration

One of EMDR's advantages is that you don't need to share detailed descriptions of your trauma if you're not comfortable doing so. The therapy works by helping your brain complete its natural healing process.

Trauma Conscious Yoga Method: Body-Based Healing

The Trauma Conscious Yoga Method (TCYM) recognizes that trauma lives in the body, not just the mind. This approach combines gentle yoga practices with trauma-informed principles to help you reconnect with your body safely.

Typical TCYM Timeline:

• Foundational phase: 4-8 weeks to learn basics and build body awareness

• Integration phase: 2-6 months of regular practice

• Ongoing maintenance: Many clients continue long-term for sustained benefits

Why Body-Based Approaches Take Time: Trauma can disconnect you from your body—you might experience numbness, chronic pain, or feel unsafe in your own skin. TCYM works gradually to rebuild that connection. Unlike EMDR's targeted approach, TCYM creates sustainable, long-term changes in how you relate to your body and regulate your nervous system.

What TCYM Addresses:

• Chronic stress and tension

• Dissociation and disconnection from body

• Difficulty with emotional regulation

• Hypervigilance and feeling constantly "on edge"

• Physical symptoms of trauma

Combining TCYM with Other Therapies: Many clients find that combining TCYM with EMDR or traditional therapy accelerates healing. While EMDR processes specific memories, TCYM helps regulate your nervous system and builds resilience between processing sessions.

Combining Treatment Approaches for Optimal Results

Some clients benefit most from an integrated approach. You might start with EMDR to process specific traumatic memories while simultaneously attending TCYM sessions to regulate your nervous system and build body awareness.

Integrated Timeline Example:

• Months 1-2: Establish safety, begin TCYM practice, EMDR preparation

• Months 3-4: Active EMDR processing with ongoing TCYM support

• Months 5-6: Consolidate gains, continue TCYM for maintenance

• Beyond 6 months: Check-ins as needed, independent TCYM practice

This integrated approach addresses trauma from multiple angles—cognitive, emotional, and somatic—leading to more comprehensive healing.

Short-Term vs. Long-Term Therapy: What's Right for You?

Short-Term Therapy (8-20 sessions): Best for specific, recent issues or learning particular skills. EMDR for single-incident trauma often falls into this category.

Medium-Term Therapy (20-40 sessions): Appropriate for multiple traumas, moderate anxiety or depression, or developing new coping strategies. Most EMDR treatments for complex issues fit here.

Long-Term Therapy (40+ sessions or ongoing): Beneficial for complex trauma, deeply ingrained patterns, personality-related concerns, or ongoing support during major life changes.

How to Know When Therapy Is Working

You don't need to wait until you're "perfect" to end therapy. Here are signs you're making progress:

• Symptoms that brought you to therapy have decreased significantly

• You're using coping skills effectively in daily life

• Traumatic memories feel less distressing when they come up

• You feel more connected to your body and emotions

• Relationships have improved

• You can handle stress better than before

• You feel ready to practice independently what you've learned

Questions to Ask Your Therapist About Duration

During your consultation or first session, consider asking:

• "Based on my situation, what's a realistic timeline?"

• "How will we measure progress?"

• "What happens if I need more or less time than expected?"

• "Can we adjust our approach if things aren't progressing?"

• "What does the end of therapy look like?"

The Bottom Line: Your Timeline Is Unique

There's no one-size-fits-all answer to how long therapy should last. Some clients achieve their goals in a few months with focused EMDR work. Others benefit from longer-term support incorporating multiple modalities like TCYM. What matters most is that you're moving toward your goals at a pace that feels sustainable and safe.

Therapy isn't about staying in treatment forever—it's about giving yourself the time and support you need to heal, grow, and build a life that feels authentic and fulfilling.

The most important timeline is the one that honors your unique healing journey.

Frequently Asked Questions

How long does the average person stay in therapy? Research shows the average is 15-20 sessions, though this varies widely based on goals and treatment type. EMDR clients often complete treatment in fewer sessions than traditional talk therapy.

Will my insurance cover long-term therapy? Coverage varies by plan. Many insurers cover EMDR for PTSD and trauma-related conditions. As an out-of-network provider most insurances, we can provide a superbill that you can submit to your insurer for reimbursement .

Can I take breaks from therapy? Absolutely. Some clients benefit from intensive work followed by integration periods. Discuss this option with your therapist to create a schedule that works for your life.

What if I'm not seeing progress? If you've been in therapy for several months without improvement, it's worth discussing with your therapist. You might need a different approach, additional assessment, or a referral to another provider who specializes in your specific concerns.

Ready to discuss what therapy timeline might work for you? Contact us today to schedule a consultation and learn more about how EMDR and Trauma Conscious Yoga Method can support your healing.

Why High-Functioning Anxiety Often Gets Missed (And What to Do About It)

You’re doing great. No one would guess what it costs you.

You show up. You produce. You perform.
But under the surface, you’re bracing all the time.

That’s not “just stress.” That’s high-functioning anxiety.

It’s common, especially among high-achieving women. And because it looks like success, it often gets missed—even by the person experiencing it.

Why is so so easy to miss? First, society tends to rewards these symptoms. If you’re someone who is able to stay organized and get things done, people may not realize that you’re struggling. You’ve built an identity around coping mechanisms that helped you survive—but now keep you stuck.

So how can you tell that you may be experiencing high-functioning anxiety?

• You can’t stop thinking, planning, or preparing

• Rest feels unsafe or unearned

• You say “yes” to avoid disappointing people

• You fear being “found out” as not okay

• You’ve forgotten what joy or ease feels like

If you recognize any of these symptoms in yourself, I encourage you to pay attention to the cues your get from your body. Notice when you’re bracing-your shoulders are tense, your jaw is clenched, or you’re holding your breath. Next, name the fear. Ask yourself “what’s the story my anxiety is telling me?” Then offer yourself safety by breathing, meditating, or joyful movement.

High-functioning anxiety is exhausting because it makes you work for the illusion of calm.

You deserve real calm. From the inside out.

Ready to stop bracing and start healing? Learn how trauma-informed therapy can help you find real peace—not just performance.

Finding the Right Therapist as a High-Achieving Neurodivergent Woman

Discover specialized therapy approaches that honor your unique brain while supporting your professional success

Are you a successful woman who's always felt like you think differently? Maybe you excel in your career but struggle with perfectionism, burnout, or feeling like you're constantly masking who you really are. If you're neurodivergent—whether you have ADHD, autism, OCD, dyslexia, or another neurological difference—finding therapy that truly understands your experience can feel overwhelming.

You're not alone, and you're not broken. Your brain simply works differently, and that difference deserves to be honored, not fixed.

Understanding Neurodivergence in High-Achieving Women

Neurodivergent describes people whose brains develop and function in ways that differ from what society considers "typical." This isn't a medical diagnosis or something that needs to be cured—it's simply a way of recognizing that everyone's brain is unique. The term "neurodiversity," coined by Australian sociologist Judy Singer in 1998, celebrates this natural variation in human neurological development.

For high-achieving women, neurodivergence often comes with a unique set of challenges. You might be the perfectionist who burns out from trying to meet impossible standards. Perhaps you're the creative professional whose ADHD brain generates brilliant ideas but struggles with organization. Or maybe you're the successful executive whose autistic traits help you excel in structured environments while social demands leave you exhausted.

Many women receive their neurodivergent diagnoses later in life, often after years of wondering why certain things felt so much harder for them despite their obvious capabilities and successes.

Why Traditional Therapy Doesn't Always Work

Here's the thing about neurodivergent brains: they don't respond to one-size-fits-all approaches. Traditional talk therapy, while valuable, often wasn't designed with neurodivergent processing styles in mind.

For instance, if you have ADHD, you might find it difficult to track abstract concepts without concrete examples or visual aids. If you're autistic, you might prefer direct, clear communication over metaphorical language. If you have sensory sensitivities, that buzzing fluorescent light or strong air freshener in your therapist's office might make it impossible to focus on healing.

Two women with the same neurodivergent diagnosis can have completely different therapeutic needs. One autistic client might find social interactions draining and need help setting boundaries, while another thrives in structured professional environments but struggles with unexpected changes. This is why personalized, neurodiversity-affirming therapy is essential.

What Neurodiversity-Affirming Therapy Looks Like

Customized Communication Styles Your therapist should ask: "How do you best process information?" Some clients benefit from written summaries of sessions, others prefer visual supports or step-by-step explanations. There's no shame in needing information presented in the way your brain best receives it.

Environmental Accommodations Therapy isn't just about words—it's about creating a space where you can focus on healing. This might mean adjustable lighting, comfortable seating options, or permission to use fidget tools. These aren't special accommodations; they're accessibility features that help your brain engage fully in the therapeutic process.

Flexible Therapeutic Approaches While cognitive-behavioral therapy (CBT) is widely used, it doesn't work for everyone. Some neurodivergent women respond better to somatic therapy, which works with the body's wisdom. Others thrive with art therapy or mindfulness practices adapted to their processing style. The key is finding what works for your unique brain, not forcing your brain to work with a rigid model.

Addressing the Intersection of Identity and Neurodivergence

If you're a woman of color who's neurodivergent, you may face additional layers of misunderstanding and stigma. Historical biases in mental health care mean that neurodivergence in women—particularly women of color—has often been overlooked, misdiagnosed, or pathologized. A skilled therapist will acknowledge these systemic barriers and work to create a truly inclusive space where all aspects of your identity are seen and valued.

Building Trust Through Understanding

The foundation of effective neurodiversity-affirming therapy isn't about perfect techniques—it's about genuine respect for your expertise on your own experience. Rather than imposing assumptions about how therapy "should" look, the right therapist will ask questions like:

• "What has been most helpful for you in the past?"

• "What does support look like for you?"

• "How can we adapt this approach to work better for your brain?"

This collaborative stance recognizes that you are the expert on your own neurodivergent experience.

Beyond Individual Therapy: Advocacy and Systemic Change

Sometimes, the challenges you face aren't personal failings—they're the result of systems that weren't designed with neurodivergent people in mind. A good therapist may help you develop self-advocacy skills for workplace accommodations, or collaborate with you on strategies for navigating environments that feel overwhelming.

This might include helping you craft emails requesting reasonable accommodations at work, developing scripts for difficult conversations, or creating systems that honor both your professional ambitions and your neurological needs.

Your Journey Forward

Working with a neurodiversity-affirming therapist isn't about changing yourself to fit society's narrow definition of "normal." It's about creating space for you to thrive exactly as you are while building skills and strategies that support your goals.

You deserve therapy that celebrates your neurodivergent strengths while providing practical support for your challenges. You deserve a therapeutic relationship that honors your intelligence, respects your time, and acknowledges the unique pressures you face as a high-achieving woman whose brain works beautifully differently.

Your neurological differences aren't obstacles to overcome—they're part of what makes you uniquely capable of contributing to the world in ways that only you can.

Ready to explore neurodiversity-affirming therapy? Contact us today to discuss how we can support your journey toward thriving as your authentic neurodivergent self.

How the “One Big Beautiful Bill” Will Impact Mental Health Care

On July 4, 2025, the One Big Beautiful Bill (OBBB) became law—an extensive reconciliation package that introduced massive cuts to federal health programs. As a therapist, it’s critical to understand how this legislation threatens access to care, especially for clients relying on Medicaid and other supports for mental health.

What the Bill Does to Healthcare Programs

• Medicaid funding will face about $1 trillion in cuts over the next decade, threatening coverage for vulnerable communities ( mmhla.orgNASHPWikipedia).

• As a result, 11 to 17 million people are projected to lose health insurance, according to both Yale and University of Pennsylvania analyses ( The Daily BeastTIME).

• 300 rural hospitals may close immediately, with up to 700 more at risk—leaving rural residents with limited access to care Kiplinger.

• Although OBBB includes a $50 billion rural health fund, it’s insufficient to offset the deep cuts and requires states to apply and plan strategically

Medicaid is a lifeline for clients who depend on subsidized therapy, medication, and psychiatric services. Losing coverage means losing access to continuity of care. Early-career therapists, community clinics, and those in underserved areas may lose funding and capacity—reducing available appointments and resources. Also, the most vulnerable c;ients—especially Black women, femmes, queer, and other marginalized clients—may feel re-traumatized by systemic devaluation of care

As a therapist, I’m addressing these changes by continuing to check-in with clients how they’re processing the ongoing changes led by the current political administration. That means also increasing access for uninsured or under-insured clients through sliding scale fees, groups, and workshops. For instance, The Mending Space Therapy is now offering low-fee sliding scale appointments slots with our counseling intern.

Cuts to Medicaid and mental health care aren’t just budget decisions — they’re profound violations of our collective health and humanity. As therapists, our work of healing, resistance, and relational justice matters now more than ever. If you’re navigating these shifts, we’d certainly love to support you. Complete a new client questionnaire or call to schedule an appointment.

Do I Need To Go To Therapy Every Week?

Most clients begin therapy with weekly sessions. Weekly meetings help build momentum, strengthen the therapeutic relationship, and create enough consistency for meaningful progress. Not everyone will need to meet at this cadence. But the right frequency depends on your needs, goals, and stage of the process.

Why Weekly Sessions Are Recommended

In the beginning, regular sessions create safety and connection with your therapist. Weekly meetings prevent long gaps where challenges can build up. Therapy is most effective when insights and skills build on each other, not weeks apart.

When You Might Meet Less Frequently

After a period of steady weekly sessions, it’s common of my clients shift to biweekly or monthly check-ins. This is often appropriate when:

• Symptoms have improved.

• You feel more confident using coping tools outside of session.

• You’re focusing on maintenance rather than crisis support.

Many clients also use biweekly sessions in order to more effectively manage the cost of treatment. Meeting biweekly cuts the cost of therapy in half and also can allow more time to implement what you’ve learned between sessions. Group therapy and workshops can also be helpful. You and your therapist will discuss a treament frequency that works best for your and your situation.

There’s no one-size-fits-all answer. Many clients benefit from starting weekly, then adjusting as progress is made. What matters most is finding a rhythm that supports your healing, growth, and capacity.

If you’re curious about starting therapy but unsure what frequency is right for you, let’s talk. Complete a new client questionnaire or call to schedule a consultation.

Why Is Therapy So Expensive?

If you’ve ever looked into therapy and thought, “Wow, that’s expensive,” you’re not alone. Many people feel surprised — or even discouraged — when they find out what my fees are.

It’s a fair question: why is therapy so expensive?

The truth is, therapy isn’t just about “paying for an hour of talking.” There’s much more happening behind the scenes that most clients never see. Let’s break down why therapy costs what it does, and why it can be one of the most valuable investments you’ll ever make in yourself.

The Hidden Costs of Therapy

When you pay for a session, you’re not just covering the time you spend in the room (or on Zoom) with your therapist. You’re also supporting:

1. Education & Training: Therapists complete years of graduate school, internships, and supervised clinical hours before they’re even licensed. Many also pursue additional certifications to serve clients better.

2. Licensing & Fees: Therapists maintain state licenses, which require renewal fees, continuing education credits, and strict compliance with ethics boards.

3. Insurance & Liability: Malpractice insurance is non-negotiable for client safety, and it adds to overhead costs.

4. Administrative Work: Writing progress notes, planning sessions, consulting with supervisors/colleagues, and handling billing — these all happen outside the 50-minute session. This is all unpaid labor.

5. Ongoing Learning & Support: Most therapists invest in supervision, workshops, and therapy for themselves to stay grounded and effective in their work.

In a sense, you’re really getting what you pay for—that’s not to say that you can’t find good therapy that’s cheaper (or that that high-fee therapy is better quality). However, in order to keep providing effective, quality treatment, therapists invest a lot of time and finances into doing our jobs.

Furthermore, unnlike a haircut or a fitness class, therapy is relational. You’re not paying for a one-time transaction — you’re investing in a safe, consistent space where healing and growth happen over time.

A therapist can’t double-book, rush, or “speed up” sessions without compromising your care. Each client receives full presence, attention, and preparation. That means the caseload is intentionally smaller, which also affects cost. This is the primary reason why I only accept limited insurance.

But What About Accessibility?

It’s true — therapy is an investment, and not everyone can afford weekly sessions at full fee. That’s why many therapists offer:

• Sliding scale options based on income. I provide a few low-fee slots with with my interns, whom I supervise during the academic here. You can sign up for the interest list here.

• Group therapy or workshops, which are often more affordable.

• Coaching services, which may provide similar support outside of insurance restrictions. You can learn more about my coaching services here.

While the cost of therapy can feel high, the return on investment often lasts a lifetime. You get to learn healthier coping and communication skills, heal past wounds, which in turn helps you to have better relationships with yourself and others.

In many ways, therapy is not just an expense — it’s a foundation for mental, emotional, and even physical well-being. If affordability is holding you back, it’s always worth asking your therapist about options. You deserve support.

If you’re curious about beginning therapy or want to explore options that feel sustainable for you, call or complete a new client inquiry form o learn more about working together.

What Does It Mean to Sit With Your Feelings?

Most of us were never taught how to handle our emotions. We’re told to “stay strong,” “shake it off,” or “push through.” For many of the women I see in my practice, the idea of slowing down to actually feel can feel uncomfortable, even unsafe. But learning to sit with your feelings is one of the most important skills for healing, growth, and emotional freedom.

At its core, sitting with your feelings means:

• Allowing emotions to surface without immediately trying to fix, hide, or dismiss them.

• Giving yourself space to feel without judgment.

• Noticing the physical sensations, thoughts, or urges that come with an emotion — and letting them move through you.

It’s less about doing and more about being present. Often, being present with our feelings can cause discomfort-we might not really want to sit with feelings or thoughts that are unpleasant. However, sitting with your feelings can deepen your self-awareness, enhance emotional regulation skills, and help create a sense of safety within yourself.

How to Begin Sitting With Your Feelings (Practical Steps)

1. Pause Before Reacting

   • Instead of pushing through or distracting yourself, take a moment. Even 2–3 deep breaths can create enough space to notice what’s happening.

2. Name What You Feel

   • Try simple language: “I feel sad.” “I feel angry.” “I feel anxious.” Naming the feeling reduces its power and helps the brain process it.

3. Notice Your Body

   • Where do you feel it? Tight chest, heavy shoulders, fluttering stomach? Emotions live in the body, not just the mind.

4. Let It Be Without Judgment

   • Feelings are not “good” or “bad.” They’re information. Allow yourself to feel them without labeling yourself weak, dramatic, or “too much.”

5. Give It Time

   • Most emotions, if you let them run their course, pass within minutes. They’re like waves — they rise, peak, and fall.

Learning to sit with your feelings is not about weakness — it’s about courage. It’s a practice of making room for your full self.

If you’re curious about building this skill in a supportive space, I’d love to walk with you.

4 Hidden Signs of Trauma in High-Functioning Women

Being “fine” isn’t the same as being well. Many of the women I work with think that because they’re functioning, that perhaps they don’t really have trauma or “it’s not that bad”.

You meet deadlines. You’re dependable. You know how to take care of everyone else.
But under the surface?

You’re exhausted. Disconnected. Sometimes numb.
You bounce between perfectionism and burnout.

You might not think of it as trauma.
But your nervous system remembers what your mind has rationalized

What “Functional” Trauma Can Look Like

High-functioning trauma doesn’t always look like collapse.
Often, it looks like over-control, over-care, and over-achieving.

1. You Feel Anxious When You Slow Down

Rest triggers guilt. You feel safest when you’re busy—even when your body’s begging for stillness.

2. You Avoid Conflict but Carry Resentment

You keep things peaceful on the surface, but inside, you hold the weight of unmet needs and unspoken boundaries.

3. You’re Hyper-Independent

You rarely ask for help. You pride yourself on being low-maintenance. But it’s exhausting—and lonely.

4. You Second-Guess Yourself Constantly

Even with a long list of achievements, you struggle to trust your own inner voice. You need proof before permission.

These signs don’t mean you’re weak. They mean your nervous system adapted to keep you safe.
But healing is possible—and you don’t have to hold it all alone anymore.

What Healing Can Actually Look Like

• Rest that doesn’t feel like failure

• Boundaries without guilt

• Feeling safe enough to ask for help

• Softening without fear of collapse

• Creativity that flows without pressure

• Joy that doesn’t need to be earned

Therapy Helps You Come Home to Yourself

This work isn’t about fixing you.
It’s about helping you feel safe enough to stop performing wellness—and start experiencing it.

Through trauma-informed, mind-body therapy (EMDR, IFS, nervous system care), we gently explore:

• What your nervous system learned about safety

• How to restore trust with your body

• What emotional regulation can feel like—not just look like

• How to shift from survival to true connection

Ready to Explore Therapy?

You don’t have to wait until things fall apart.
If you're curious about doing deep, compassionate healing work—I'm here. Schedule a free consultation.

Do I Need Therapy or Coaching?

If you're asking this question, you're already taking a step toward growth. But knowing whether you need therapy or coaching can feel confusing—especially when both claim to help you “get unstuck” or “reach your full potential.” So what’s the difference, and how do you know which one fits your situation?

Here’s a no-fluff guide to help you figure it out.

The Core Difference: Past vs. Future

Therapy is about healing.
Coaching is about growth.

Therapists help you work through emotional pain, trauma, anxiety, depression, or patterns rooted in the past. Coaches help you set goals, break through plateaus, and improve performance moving forward.

For instance, I meet with a business coach on a monthly basis to help me work towards my business goals and growth. However, I also have a psychotherapist I meet with biweekly that helps me with my mental health, stress, personal issues, etc.

Signs You May Need Therapy

• You're dealing with anxiety, depression, trauma, or grief

• You feel emotionally overwhelmed or numb

• You’ve experienced abuse or toxic relationships

• Your mental health is affecting your work or relationships

• You’re having trouble functioning day-to-day

Bottom line: If emotional pain or mental health is the primary struggle, start with therapy.

Signs Coaching Might Be Right

• You’re stuck but not struggling with mental illness

• You want clarity on your goals or next steps

• You’re looking to boost performance or productivity

• You want a thought partner for growth and strategy

• You're seeking accountability and results

Bottom line: If you're mentally well but feel stuck, coaching can help you level up.

Can You Do Both?

Yes. Many people benefit from both therapy and coaching—just not at the same time. Start with therapy if there are unresolved emotional or mental health issues. Once you're in a good place, coaching can accelerate your progress toward goals.

How to Decide

Ask yourself:

1. Am I emotionally struggling or feeling mentally unwell?

2. Is my goal to feel better—or to do better?

3. Do I need healing, or do I need a push forward?

When in doubt, talk to a licensed therapist for an initial consult. A good therapist will tell you if coaching might be a better fit—or vice versa.

Final Thoughts

Choosing between therapy and coaching isn’t about picking the “better” option—it’s about finding the right support for where you are right now. Both can change your life. The key is being honest about what you need most: healing or momentum. You can learn more about my therapy services and coaching services here.

What is IFS-Informed EMDR?

IFS-Informed EMDR (Eye Movement Desensitization and Reprocessing) is an approach that combines two therapeutic modalities: Internal Family Systems (IFS) therapy and EMDR. Both IFS and EMDR are well-established therapies used to address trauma and emotional difficulties.

1. Internal Family Systems (IFS) Therapy: IFS is a therapeutic approach that posits that the mind is composed of different "parts," each with its own thoughts, emotions, and motivations. These parts can sometimes conflict with each other, leading to emotional distress. IFS aims to help individuals understand and communicate with these parts, fostering self-awareness and self-compassion. The goal is to establish a harmonious relationship among these parts, allowing for healing and personal growth.

2. Eye Movement Desensitization and Reprocessing (EMDR): EMDR is a psychotherapy technique primarily used to treat trauma and post-traumatic stress disorder (PTSD). It involves guided eye movements or other forms of bilateral stimulation while focusing on distressing memories. This process helps desensitize the emotional charge associated with traumatic experiences, allowing individuals to process and integrate the memories in a healthier way.

IFS-Informed EMDR: This approach involves integrating principles from IFS therapy into the EMDR process. By incorporating IFS concepts, therapists can enhance the therapeutic experience and outcomes of EMDR sessions. Here's how it might work:

• Parts Work: During EMDR sessions, clients explore the different parts of themselves that are connected to traumatic memories. IFS language and techniques can help clients develop a deeper understanding of these parts, fostering a sense of safety and collaboration between parts and the Self (the core, authentic self).

• Self-Leadership: IFS emphasizes the importance of the Self as the central, compassionate, and wise core of an individual. In IFS-Informed EMDR, the I help clients to connect with their Self during the EMDR reprocessing phase. This can provide a sense of stability and guidance as traumatic memories are processed.

• Integration and Healing: By integrating IFS principles, I help clients work through trauma memories with a greater awareness of their internal landscape. This approach can lead to a more comprehensive healing process as clients develop a healthier relationship with their parts and navigate traumatic memories with increased self-compassion and resilience.

In essence, IFS-Informed EMDR aims to combine the strengths of both IFS therapy and EMDR to offer a holistic and tailored approach to trauma treatment. This integration can provide clients with a deeper understanding of their emotions, thoughts, and reactions, ultimately promoting healing, self-discovery, and growth. It's important to note that each client’s experience will be unique.

If you’re interested in IFS-Informed EMDR, make an appointment here.

How EMDR Works to Heal Trauma

Eye Movement Desensitization Reprocessing (EMDR) has grown in popularity within the last several years. In fact, EMDR has become my most-requested service. Many people may have heard of EMDR, but don’t necessarily understand how it works.

When we experience trauma, it can cause us to feel stuck. This because trauma often gets stored in both our minds and our bodies. Many people are able to process some of this trauma throw traditional talk therapy, but this isn’t always effective. This is because all of the material attached to the trauma-the images, body sensations, feelings, and thoughts. Thus, we can still get triggered when we are reminded of the trauma.

EMDR using bilateral eye stimulation to engage both the left and right sides of the body. This helps to get the traumatic material unstuck. Once the material is unstuck, we can then work how to store it in a way that does not cause any further distress. It’s similar to cleaning and reorganizing a messy closet, only the closet is your brain!

Interested in learning more about how EMDR can help you? Schedule an appointment!

Why the Mind-Body Therapy is Important

With psychotherapy becoming more mainstream and less taboo, lots of people are seeing the benefits of caring for their mental health. However, traditional talk therapy can focus a lot on processing thoughts and feelings in the mind. While this can certainly be helpful for most, it may not be enough to effectively heal trauma.

That’s because our bodies often recognize trauma before our minds do. Sometimes this trauma can get stored in the body when we don’t even realize it.

Somatic therapies, often-referred to as mind-body therapies, can be helpful in addressing psychological trauma that gets stored in the body. Many of these practices are centuries-old and have been practiced culturally by People of Global Majority. In recent years, these practices have become more popular in Western cultures.

EMDR therapy and trauma conscious yoga are both somatic therapies that I utilize in my practice. Neither of these therapies require you to retell the details of your trauma. The objective is to desensitize your mind and body to traumatic memories so that you can be more present in your everyday life. I like to use EMDR and yoga together as a way to help soothe the nervous system.

If you’re interested in learning more about