IFS and EMDR: Which Approach Is Effective for Anxiety and Depression?
At Highland Park Holistic Psychotherapy, we work with many clients who are seeking support for both anxiety and depression. While there are a variety of therapeutic approaches that are effective in treating and managing symptoms of anxiety and depression, two methods that have gained recognition for their effectiveness in treating these conditions are Internal Family Systems (IFS) therapy and Eye Movement Desensitization and Reprocessing (EMDR).
In this blog post, we will explore how both IFS and EMDR can be effective in addressing anxiety and depression, and provide a brief comparison of their strengths and differences.
Let’s Review: What Are Common Symptoms of Anxiety and Depression?
It's important to note that the symptoms mentioned below can vary in intensity and duration, and not everyone with anxiety or depression will experience all of these symptoms. These are simply experiences that may signal anxiety or depression may be present:
Common Symptoms of Anxiety:
Excessive worry and fear: Persistent and irrational concerns about various aspects of life, including work, health, and relationships.
Restlessness: Feeling on edge, being easily agitated, or having a persistent sense of impending doom.
Rapid heart rate: Palpitations, racing heart, or feeling like your heart is pounding.
Sweating: Profuse sweating, especially when anxious.
Trembling or shivering: Uncontrollable shaking or trembling.
Shortness of breath: Feeling like you can't catch your breath or experiencing hyperventilation.
Gastrointestinal issues: Nausea, diarrhea, or stomach discomfort.
Sleep disturbances: Difficulty falling asleep, staying asleep, or experiencing restless sleep.
Irrational fears or phobias: Excessive fear of specific objects, situations, or activities.
Common Symptoms of Depression:
Persistent sadness: Feeling down, hopeless, or experiencing a low mood most of the time.
Loss of interest or pleasure: Losing interest in activities that were once enjoyable.
Fatigue and low energy: Feeling constantly tired, even after a full night's sleep.
Sleep problems: Insomnia or oversleeping (hypersomnia).
Irritability or agitation: Feeling easily angered, agitated, or restless.
Difficulty concentrating: Struggling to focus, make decisions, or remember things.
Feelings of worthlessness or guilt: Excessive self-blame and feelings of inadequacy.
Physical aches and pains: Experiencing unexplained physical symptoms or pain.
Suicidal thoughts: Thoughts of self-harm or ending one's life.
Treating Anxiety with Internal Family Systems and EMDR
An Internal Family Systems (IFS) Approach to Anxiety and Depression:
IFS therapy, which we talk about more on this page, views the mind as a collection of various parts or subpersonalities, including protectors, exiles, and the Self. All of these parts of you have a positive intention to protect, help or manage you in some way, even though the way they go about it (like an inner critic part) can feel bad. IFS helps individuals to identify and work with these parts, which is particularly effective in managing anxiety and depression. Here's how IFS can address these conditions:
Understanding Anxiety: IFS therapy helps individuals identify the parts of themselves that generate anxiety and the underlying emotional wounds (exiles) that contribute to it. By healing these emotional wounds and transforming the protector parts, IFS can provide relief from anxiety.
Self-Leadership: Cultivating Self-leadership allows individuals to connect with their core essence, characterized by self-compassion and wisdom. This internal guidance can provide a strong anchor for navigating the turbulent waters of anxiety and depression.
Unburdening Parts: Internal Family Systems Therapy is considered a trauma therapy and the process can lead to unburdening parts inside of you from past traumas so they can be free of the emotions associated with the trauma. Depression and anxiety are often symptoms brought on by past trauma. When clients unburden parts they often experience an emotional release as well as somatic, as their body and nervous system discharges the past trauma.
Eye Movement Desensitization and Reprocessing (EMDR) for Anxiety and Depression:
EMDR is a psychotherapy approach developed to address trauma and its related symptoms. However, it has been found to be effective in treating anxiety and depression, especially when these conditions are associated with past traumatic experiences. Here's how EMDR can help:
Processing Traumatic Memories: EMDR involves the processing of traumatic memories through a structured eight-phase approach, including desensitization (helping the nervous system stop reacting to the memory of the trauma) and reprocessing (discharging the trauma by processing it through a more sophisticated part of the brain that understands the trauma is in the past and is no longer a threat). By addressing the root cause of anxiety and depression, EMDR can alleviate the symptoms linked to these conditions.
EMDR is also a highly adaptable trauma therapy. Your therapist can use EMDR tools in different ways—tailoring it specifically to your needs. It can be interwoven with talk therapy, somatic therapies in addition to a psychodynamic approach. EMDR and IFS go together well and many of our EMDR therapists utilize parts work along with EMDR.
Reprogramming Negative Beliefs: EMDR focuses on reprogramming negative beliefs that may have developed as a result of trauma. These beliefs can contribute to anxiety and depression, and EMDR can help individuals replace them with more positive and adaptive beliefs.
Comparing and Contrasting IFS and EMDR Therapy
In conclusion, both Internal Family Systems and EMDR offer valuable approaches to treating anxiety and depression, and their effectiveness can depend on the nature of these conditions and their root causes. The choice between the two should be based on a thorough assessment of the individual's needs and a collaborative decision with a qualified therapist. Ultimately, the goal is to provide the best possible path to healing, recovery, and emotional well-being for those facing the challenges of anxiety and depression.
Work with an IFS or EMDR Therapist in California
If you or someone you know is experiencing anxiety, depression, or both, a licensed therapist trained in either EMDR or Internal Family Systems can support you in your healing journey and help you make lasting changes in your life. Our team of caring therapists would be happy to offer support from our LA-based practice. You can start your therapy journey with Highland Park Therapy by following these simple steps:
Contact us here or schedule a free 15-minute phone consultation
Meet with a caring therapist
Start overcoming emotional wounds!
Other Services Offered with Highland Park Therapy
EMDR therapy isn’t the only service we offer therapeutic support with. At Highland Park Therapy, we provide a wide range of mental health services through online therapy statewide in California as well as in-person at our Los Angeles, CA office. Other services we offer include depression treatment, teen therapy, grief counseling, eating disorders, and stress management therapy. We also offer trauma therapy, HSP counseling, religious trauma therapy, and couples therapy. You can also read more by visiting our blog, FAQ, about us, or groups page.