Eye Movement Desensitization and Reprocessing (EMDR) is a structured trauma therapy that helps the brain reprocess painful memories that feel stuck. Bilateral stimulation such as eye movements, tapping, or tones is used while recalling aspects of a distressing experience.

•  Structured 8-phase protocol
• Recognized as an effective PTSD treatment
• Typically completed in 6 to 12 sessions
• Minimal homework between sessions
• Reduces emotional distress linked to traumatic memories

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​Accelerated Resolution Therapy (ART) combines guided imagery, eye movements, and voluntary image replacement to transform distressing memories. ART focuses on changing how disturbing images are stored in the brain by reconsolidating memories and quickly addressing distressing sensations or symptoms.

•  Voluntary Image Replacement to replace distressing imagery
  
• Minimal talking about trauma required
  
• Often completed in 1 to 5 sessions
  
• Gentle, directive approach
  
• Supports healing from trauma, grief, anxiety, depression, low self-esteem, and other stressors.

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Feature 

Core Approach

Talking About Trauma

Treatment Length

Session Experience

Structure

Primary Goal

Research Base

Best Fit

EMDR Therapy

Reprocess traumatic memories

Some recall required

6 to 12 sessions

May feel emotionally intense

Highly structured protocol

Desensitize & reprocess memories

Extensive research support

Comfort revisiting memories

Accelerated Resolution Therapy (ART)

Replace distressing images using guided imagery

Does not require detailed sharing

1 to 5 sessions

Often gentler and visualization-focused

Directive & focused protocol

Rescript distressing memories to reduce reactivity

Growing research with strong outcomes

Overwhelmed discussing trauma

​When life feels overwhelming, try to:

• Take one slow, deep breath before responding. 
• Ask yourself, "Will this matter a week from now?" 
• Focus on what you can control and let go of what you can't.
• Give yourself permission to pause instead of rushing to fix everything.​​

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Being calm doesn't mean you don't care. It doesn't mean you ignore problems or never feel stressed. It means choosing to respond instead of react.
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To adults, play therapy can sometimes look like "just playing games." drawing, building, or engaging in imaginative activities.  However, for children, play is their primary language of communication and learning.  Just as adults often process emotions through conversation, children process experiences, emotions, relationships, and stress through play. 

In play therapy, games and activities are intentionally selected and therapeutically guided to help children build skills, process emotions, and practice healthier behaviors in a developmentally appropriate way.  The therapist is not simply entertaining the child; they are continuously observing, assessing, modeling, teaching, reflecting, and intervening throughout the interaction.  ​
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A board game may appear simple on the surface, but therapeutically it may be used to help a child practice: 

• Managing frustration after losing
• Taking turns and perspective-taking
• Following directions and impulse control
• Identifying emotions in real time
• Practicing coping strategies when dysregulated
• Building trust and rapport with the therapist

Similarly, pretend play, art, movement, activities, or sensory interventions can help children express thoughts and feelings they may not yet have the language or developmental ability to verbalize directly. 

During play-based sessions, a therapist may be working on:

• Emotional identification and expression​
• Coping skills and self-regulation
• Problem-solving and flexible thinking
• Social skills and communication
• Frustration tolerance and impulse control
• Trauma processing and safety
• Self-esteem and positive self-talk
• Attachment and relationship building
• Executive functioning skills such as attention, planning, and transitions

While sessions may appear playful externally, therapeutic work is occurring continuously beneath the surface.  The relationship, reflections, interventions, observations, and skill-building embedded within play are what make play therapy clinically meaningful and effective.

Research consistently supports play therapy as an evidence-based intervention for children experiencing emotional, behavioral, social, and trauma-related difficulties.  Children are often more engaged and responsive when interventions are presented through play because it matches their developmental level and natural way of learning.

The Association for Play Therapy (APT)
​Association for Play Therapy

Child Mind Institute 
Child Mind Institute | Transforming Children's Lives

• Anxiety and depression
• ​Trauma and abuse
• ADHD and autism spectrum disorders
• Grief and loss
• Divorce and life transitions
• Anger management and self-esteem

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As we move into April and the season begins to shift, it’s a natural time to pause and check in with yourself. With everything on our plates, it’s easy to put our own needs on the back burner. This month, we invite everyone to take a few intentional moments to prioritize yourself, whether that means slowing down, stepping outside, or simply taking a breath. Small acts of self-care can make a meaningful difference, and you deserve that time.

Prioritizing yourself helps sustain the energy and presence needed for all the other things that come up each day.

​In nature, growth is incremental. Buds do not rush to bloom. They open when conditions feel safe enough. In the same way, emotional growth happens best when supported by patience, curiosity, and compassion.

In therapy, change often looks like:

• Becoming more aware of patterns
• Learning to respond instead of react
• Setting small, intentional boundaries
• Practicing self-kindness where it once felt unfamiliar

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These shifts may seem subtle, but over time, they create profound transformation.
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The New Year often comes with a lot of pressure—new goals, big resolutions, and the feeling that you need to “start over” perfectly. But real self-care isn’t about changing everything overnight. It’s about taking care of yourself in small, kind, and realistic ways as you step into the year ahead.

You don’t need to reinvent yourself on January 1st.  You’re allowed to carry parts of last year with you—the lessons, the progress, even the unfinished goals. Self-care starts with accepting where you are, not judging it. The New Year doesn’t need a brand new you. It just needs a cared-for you. Start small, be gentle, and choose self-care that feels supportive—not stressful.

You deserve to move into this year feeling safe, supported, and proud of yourself.

Instead of setting strict resolutions that create pressure, focusing on gentle intentions can be a more supportive approach to self-care. Intentions allow flexibility and encourage growth without guilt.  Choosing goals rooted in self-compassion, such as being kinder to yourself, protecting your energy, or allowing space for mistakes, helps create a healthier relationship with personal growth. These intentions act as reminders rather than rules.

​Let Go of the “Perfect Reset”
Rest Is Productive
Set Intentions, Not Pressure
Take Care of Your Mind
Do Things That Feel Like You
Be Patient with Yourself 
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​The holiday season, with its twinkling lights and festive cheer, is often seen as a time of happiness and celebration. But many of us know it can also bring stress and pressure. From planning family gatherings to managing financial concerns. the demands of the season can be overwhelming. Focusing on self-care is essential for nurturing your mental, emotional, and physical wellbeing during the hustle and bustle of the holiday season. 

​The holidays, while sometimes joyous, can also be filled with stressors like social obligations, financial strain, and the emotional weight of personal or familial expectations. These pressures can take a toll on our wellbeing, making us feel overwhelmed and drained. Self-care can provide a buffer, helping us manage these pressures in healthier ways. Incorporating self-care practices into your holiday routine can help you have a more relaxed, enjoyable, and meaningful season. Self-care is not about perfection, it's about making small, mindful choices to take better care of yourself, especially during the busy holiday period. 
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Nurturing Relationships that Nurture You

Social self-care is the practice of nurturing healthy relationships and building mindful and healthy connections with others to support your overall well-being. It involves activities like spending quality time with loved ones, setting healthy boundaries in relationships, and joining social groups that share your interests, ensuring you feel connected and energized, not drained.
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The goal is tending to your connections, building boundaries that protect your peace, and surrounding yourself with people who make you feel seen, safe, and supported.
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In a report about the loneliness epidemic in the US, a study that showed that loneliness is worse for your health than smoking 15 cigarettes a day. On the other hand, studies consistently show that strong social connections reduce stress, improve mental health, and create a buffer against burnout. Sharing our thoughts, feelings, and experiences with others brings relief, provides perspective, and can even reduce physiological signs of stress, such as blood pressure and cortisol levels. It doesn’t just feel good to have friends, it’s actually better for your health.