EMDR, IFS & Sensorimotor Psychotherapy: Choosing the Right Trauma Therapy for You
Trauma leaves its mark in different ways. Some people feel numb and disconnected; others have nightmares, intrusive memories or panic attacks; still others develop chronic pain, digestive issues or a persistent sense of shame. If you’ve been searching for relief, you’ve likely encountered a menu of therapeutic acronyms—EMDR, IFS, SP—and wondered what they really mean and whether one of them might help you.
As a trauma therapist in DC (and virtually throughout Virginia), I’ll demystify Eye Movement Desensitization and Reprocessing (EMDR), Internal Family Systems (IFS) and Sensorimotor Psychotherapy (SP). Each modality offers a unique pathway to healing. We’ll explore how they work, who might benefit most, and why integrating them can be so powerful. I’ll also share how my own trauma‑healing intensives weave these approaches together for deeper, more accelerated progress.
EMDR: Helping the brain digest trauma
What it is:
EMDR is a structured therapy that encourages you to briefly recall traumatic memories while receiving bilateral stimulation—think rhythmic eye movements, tapping or tones. This process is guided by the Adaptive Information Processing model, which sees unprocessed traumatic memories as the root of many symptoms. The American Psychological Association notes that focusing on trauma while experiencing bilateral stimulation reduces the vividness and emotional charge of those memories.
How sessions feel:
During the first phases, you and your therapist gather history, identify target memories, and practice grounding skills. You don’t have to tell your story in detail. When you’re ready, your therapist will guide you to bring up a specific image or sensation from a traumatic event while you follow their fingers or feel rhythmic taps. After each “set” of eye movements, you notice whatever comes up—thoughts, emotions, body sensations. Over time, distress decreases and new, more adaptive beliefs emerge. EMDR ends with a body scan to ensure that residual tension has resolved and a re‑evaluation in subsequent sessions.
Who it helps:
EMDR was designed for PTSD but is now used for anxiety disorders, phobias, depression and dissociative disorders. It can be adapted for children and teens. People often like EMDR because it’s efficient and doesn’t require long exposure to painful memories. Still, it can feel intense; if you struggle with severe dissociation or complex childhood trauma, your therapist might suggest stabilizing work—like IFS or somatic skills—before diving into EMDR.
Click here to learn more about EMDR!
IFS: Befriending your inner family
What it is:
Have you ever felt like part of you wants to take a risk while another part is terrified? IFS takes that experience seriously. Developed by Dr. Richard Schwartz, IFS views the mind as a system of sub‑personalities or “parts.” Exiles carry our deep wounds and shame; managers try to keep exiles’ pain from surfacing by controlling life; firefighters jump in impulsively when exiles break through. At our core is the Self—a calm, compassionate leader that can heal our parts. The IFS Institute describes the model as a system of “protective and wounded inner parts led by a core Self.
How sessions feel:
IFS sessions are gentle and conversational.
You might close your eyes, take a breath, and tune inward. You’ll learn to identify a sensation—perhaps a tightness in your chest—that represents a part. You’ll then ask that part about its role. Many are surprised to discover that even their critical inner voice is trying to protect them. IFS teaches you to access Self energy, defined by eight qualities like curiosity, courage and compassion. As you build relationships with parts, they gradually release their burdens and return to supportive roles.
Who it helps:
IFS is non‑pathologizing and works well for people navigating grief, relationship issues, self‑criticism or trauma. It can treat anxiety, OCD, depression, bipolar disorder, eating disorders and substance use. Research shows IFS decreases PTSD symptoms in adults with childhood trauma and promotes self‑leadership and resilience. People who appreciate inner exploration and want to heal without retraumatization often gravitate toward IFS.
Click here to learn more about IFS!
Sensorimotor Psychotherapy: Listening to the body
What it is:
SP is a body‑oriented talk therapy created by Pat Ogden. It blends cognitive and emotional approaches, verbal dialogue and physical interventions to address the implicit memories and neurobiological effects of trauma. Rather than starting with the narrative of what happened, SP uses posture, movement and sensation as the entry point.
How sessions feel:
SP is a “bottom‑up, phase‑oriented” approach. In Phase 1 you build somatic resources—such as sensing your feet on the floor or noticing how your shoulders relax when you exhale. In Phase 2 you work with traumatic memories by paying attention to bodily cues while staying anchored in the present. Mindfulness, movement and “dual awareness” help you process trauma without becoming overwhelmed. SP can alleviate physical symptoms like stomach issues, sleep problems and muscle pain. and integrates research from attachment theory, neuroscience and trauma studies.
Who it helps:
SP is excellent for adults, children and adolescents whose trauma shows up in the body. It’s particularly useful when talk therapy hasn’t resolved physical symptoms or when clients struggle to connect with feelings. SP can be combined with EMDR, cognitive‑behavioral and psychodynamic therapies. It does require a willingness to engage with body sensations; those with difficulty staying present may need more gradual pacing.
Click here to learn more about Sensorimotor Psychotherapy!
How these therapies work together
Trauma is complex, and no single modality fits everyone. Fortunately, EMDR, IFS and SP can complement one another. Many therapists (myself included) integrate them to create individualized, holistic treatment plans.
IFS + EMDR: IFS lays a foundation of safety by helping you understand and reassure protective parts. A therapist‑authored guide notes that IFS lets clients build internal trust before engaging EMDR. When you know which parts hold trauma, EMDR sessions become more targeted. If a part resists EMDR, IFS dialogue can ease that fear. After EMDR, IFS helps integrate the healing across all parts.
SP + EMDR: SP offers somatic regulation skills that make EMDR safer. The SP Institute explains that SP can be used alongside EMDR to maximize benefits.. By focusing on breath and movement, clients learn to stay present during EMDR and calm their nervous systems when strong sensations arise. Researchers note that SP’s bottom‑up processing complements EMDR’s cognitive/emotional reprocessing.
IFS + SP: Both are non‑pathologizing and emphasize internal awareness. IFS helps you identify a protective part like a “manager,” while SP brings attention to how that part manifests physically (clenched jaw, tight shoulders). Combining them deepens insight and allows for targeted somatic interventions.
My trauma‑healing intensives
In my practice, I offer trauma‑healing intensives to clients who want to make significant progress in a short time.
An intensive is a half‑day, full‑day or multi‑day block of therapy that blends EMDR, IFS and SP. It’s ideal if weekly sessions feel too slow, if you have limited time before a life event or if you live outside the Baltimore area.
A typical intensive might look like this:
Orientation and parts mapping: We spend the first hour using IFS to understand your protective and trauma‑carrying parts and to build trust and safety.
Somatic resource building: Next we use SP techniques—mindful movement, breath work, tracking body sensations—to expand your capacity to stay present.
Targeted reprocessing: Once grounded, we move into EMDR to process specific memories. I guide you through bilateral stimulation while inviting your parts and body to stay engaged.
Integration: Between reprocessing sessions we take breaks, check in with parts, and use movement or creative exercises to integrate what you’ve learned.
Clients often leave intensives feeling lighter and more connected to themselves. We follow up with shorter sessions to consolidate gains, refine skills and plan next steps. Intensives aren’t for everyone, but they can be transformative when you’re ready for a deep dive.
Click here to learn more about therapy intensives!
Choosing the right therapy
How do you know which modality—or combination—is right for you? Here are a few considerations:
Nature of your trauma: EMDR shines with discrete traumatic events (car accidents, assaults) that keep replaying. IFS is wonderful for complex trauma, attachment wounds or persistent self‑criticism. SP is ideal when trauma shows up in the body or when talk therapy hasn’t reached deep enough.
Comfort level: EMDR involves touching on distressing memories. If that feels overwhelming, starting with IFS or SP can provide the safety and self‑trust you need. If you prefer internal exploration, IFS might be your home base. If you’re comfortable moving and sensing your body, SP can be a powerful starting point.
Readiness for change: Weekly therapy works for many, but if you’re feeling stuck, an intensive may help you break through patterns more quickly.
Therapist fit: No modality matters more than the relationship you build with your therapist. Look for someone trained in your chosen method(s) who understands cultural factors, intersectional identities and your unique history. Ask questions about their experience with complex trauma, dissociation and integration.
Final thoughts
Trauma healing is not a one‑size‑fits‑all journey. EMDR offers a structured protocol to desensitize painful memories; IFS invites compassionate dialogue with our inner parts; Sensorimotor Psychotherapy brings the body into the conversation. Used alone or in combination, these therapies can help you move from merely surviving to truly thriving. Whether you choose weekly sessions or an intensive, the most important ingredient is your courage to reach out and the support of a skilled, attuned therapist.
If you’re curious about EMDR, IFS, SP or my intensives, feel free to get in touch. Together we can design a healing plan that honors your mind, body and spirit.
Looking for a trauma therapist in Washington, D.C. who blends EMDR, IFS, and somatic therapy for truly integrative healing?
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About the author
Margot Lamson, LICSW, is a licensed psychotherapist offering in-person and virtual therapy in Washington, D.C. and Virginia. She is trained in multiple trauma-focused approaches, including EMDR, IFS, and Sensorimotor Psychotherapy to support clients seeking meaningful and lasting healing. Margot also provides intensives, combining evidence-based and holistic techniques, to help clients achieve significant progress and feel better faster in a focused, supportive setting.
