EMDR is a powerful, evidence-based therapy that helps the brain reprocess distressing experiences and shift deeply rooted beliefs. Originally developed for trauma, EMDR is also highly effective for anxiety, especially when your symptoms are tied to past events, shame, or patterns you can’t seem to break.

With EMDR, you’ll learn how to:

• Process memories or moments that still feel “stuck” in your body

• Shift negative core beliefs (like “I’m not safe” or “I’ll never get it right”)

• Reduce emotional intensity around triggers

• Increase resilience and emotional regulation

• Let go of old survival patterns that no longer serve you

EMDR is especially helpful when anxiety stems from childhood experiences, medical trauma, performance pressure, or single-incident events that still affect you today.

Read more about EMDR here: https://www.wanderingpinewellness.com/blog/what-is-emdr-therapy

DBT is a skills-based therapy that combines mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. It’s incredibly helpful for people who feel emotionally overwhelmed, flooded, or stuck in cycles of shame and self-blame.

With DBT, you’ll learn how to:

• Stay grounded in the present moment (even when your thoughts are racing)

• Cope with distressing emotions without shutting down

• Improve communication and set boundaries

• Reduce impulsive or self-sabotaging behaviors

• Balance acceptance and change

We integrate DBT principles into sessions when clients are struggling with emotionally reactive anxiety, people-pleasing, relationship stress, or burnout.

CBT is an effective and widely used treatment for anxiety. It helps you identify and challenge negative thought patterns that contribute to worry and distress.

Some things you might do with your therapist:

• Recognize unhelpful thought patterns (like catastrophizing or mind-reading)

• Reframe negative beliefs about yourself or the future

• Develop healthier coping strategies for stress

• Create realistic, supportive self-talk

• Practice behavioral changes that reduce avoidance and build confidence

If you’re a person who enjoys homework, CBT could be a great fit for you.

IFS is a gentle, trauma-informed approach that helps you explore and understand the different "parts" of you. These “parts” might include the perfectionist, the people-pleaser, the anxious overthinker, or the inner critic inside yourself. Anxiety often shows up as just one voice in a larger internal system, and IFS helps you make sense of it all with compassion.

With IFS, you’ll learn how to:

• Identify and understand the parts of you that feel anxious, avoidant, or overwhelmed

• Build internal trust so anxious parts don’t have to work so hard to protect you

• Heal wounded parts that carry shame, fear, or self-doubt

• Cultivate a calmer, more confident inner “Self” to lead with clarity

• Experience your emotions without letting them take over

IFS is especially helpful for clients who feel stuck in patterns, disconnected from their bodies, or who’ve tried logic-based approaches and still feel unsettled inside. It can be as somatic (or not) as you prefer.