Evidence-based approaches:

Internal Family Systems (IFS) Therapy

IFS therapy is a transformative approach that views the mind as comprised of various "parts," each with its own unique perspective and role. These parts, like members of an internal family, can sometimes be detrimental to your wellbeing or be in conflict with one another, leading to emotional distress and challenging behaviors. IFS helps you understand and connect with these parts, fostering self-compassion and healing. By learning to listen to and attend to your inner system, you can achieve greater harmony, resolve internal conflicts, and cultivate a stronger, more authentic sense of self.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR therapy is a powerful technique used to treat trauma and other distressing life experiences. It helps you process and integrate difficult memories, reducing their emotional charge and allowing you to heal from past wounds. Your safety and comfort are the top priority, and the pace of the reprocessing is always guided by you. The technique helps your brain reprocess the traumatic event, leading to a decrease in symptoms like anxiety, flashbacks, and negative beliefs. EMDR can help you feel more grounded, empowered, and able to move forward in your life.

When combined:

IFS and EMDR can create a powerful combination in psychotherapy that goes beyond the limits of traditional talk therapy.

Here's why:

IFS provides a framework for understanding the internal world, helping clients identify and connect with different parts of themselves. This fosters self-compassion and inner harmony.
EMDR effectively processes trauma and distressing memories that some parts hold, allowing clients to release emotional blocks and reduce the intensity of painful experiences. It targets the neurological roots of trauma.