EMDR (Eye Movement Desensitisation and Reprocessing) therapy is a treatment designed to help people heal from traumatic experiences or distressing memories. It works by helping the brain process and reframe painful memories so they don’t feel as overwhelming or disruptive in daily life.

In an EMDR session, a therapist guides the person to focus on a troubling memory while simultaneously using side-to-side eye movements, sounds, or taps. This process mimics the way the brain processes information during sleep (particularly in REM stages), which helps “unstick” the memory from being overly distressing. Over time, the memory becomes less emotionally intense.

EMDR is often used to treat post-traumatic stress disorder (PTSD), but it can also help with other conditions, such as anxiety, depression, phobias, panic disorders, and grief. It’s also effective for people who have experienced bullying, abuse, or other upsetting events. The goal of EMDR is to reduce emotional pain, improve self-esteem, and help people feel more in control of their lives.

It’s a structured yet gentle therapy that doesn’t require detailed discussion of the traumatic event, making it accessible for those who find talking about their trauma difficult.

Acceptance and Commitment Therapy (ACT) is a type of therapy that helps people deal with difficult thoughts and feelings in a healthier way. Instead of trying to fight or avoid painful emotions, ACT encourages accepting them as a normal part of life. It focuses on building psychological flexibility, which means learning to adapt to challenges and live in the moment, even when things feel tough.

ACT uses six key ideas:

1. Acceptance: Making space for difficult emotions instead of battling them.
2. Defusion: Separating yourself from unhelpful thoughts so they don’t control you.
3. Present Moment Awareness: Staying focused on the here and now.
4. Self-as-Context: Seeing yourself as more than your thoughts and feelings.
5. Values: Identifying what truly matters to you.
6. Committed Action: Taking steps toward a meaningful life based on your values.

ACT can help with many conditions, including anxiety, depression, stress, trauma, chronic pain, and obsessive-compulsive disorder (OCD). It’s also useful for improving overall wellbeing and handling life’s ups and downs. The goal is not to get rid of tough emotions but to live a fulfilling life alongside them.

Dialectical Behaviour Therapy (DBT) is a type of talk therapy that helps people manage intense emotions and improve their relationships. It combines two main ideas: accepting yourself as you are (acceptance) while working to change behaviours that don’t help you (change). DBT teaches skills in four main areas: managing emotions, handling stress, improving communication, and staying focused in the moment (mindfulness).

DBT is especially helpful for people who feel overwhelmed by their emotions or who have trouble controlling their reactions. It’s commonly used for conditions like borderline personality disorder (BPD), but it can also help with depression, anxiety, post-traumatic stress disorder (PTSD), eating disorders, and substance abuse.

In DBT, people often attend both individual therapy sessions and group classes to learn and practice skills. Over time, DBT helps people build healthier habits and respond to life’s challenges more calmly and effectively. It’s a structured and supportive approach for anyone struggling with emotional difficulties.