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Progressive Counting (PC) is a trauma treatment that shares similarities with EMDR, yet offers a simpler, more structured approach that some clients find easier to navigate. Unlike EMDR, which sometimes brings unexpected memories to the surface, PC provides more control over which memories we work on. In PC, you and I work together to address the specific memories you choose, without the open-ended exploration that EMDR often involves.

Here’s how PC works: during each session, you’ll visualize a series of “movie clips” of a trauma memory while I count aloud in gradually longer intervals. We start with short visualizations, then slowly increase the length of the “movie” as you’re ready (from 10 counts, then 20, 30, and so on). This paced approach helps you process and reduce the memory’s emotional charge safely.

Developed by Dr. Ricky Greenwald, a leader in trauma therapy and EMDR, PC has been shown in recent studies to be just as effective as EMDR, with the added benefit of a more predictable client-centered structure. I chose PC because it’s one of the best, most targeted methods for trauma work, and clients often find it both gentle and empowering. Even though PC is newer and not as widely known yet, it is gaining recognition for its effectiveness and ease in trauma healing.

Trauma-Focused Cognitive Behavioral Therapy, or TF-CBT, is a proven treatment designed to help individuals process and heal from traumatic experiences. This approach is structured to provide both the tools and support to reduce distress and improve daily life. It focuses on the relationship between thoughts, feelings, and behaviors and aims to transform negative thought patterns associated with trauma into healthier, more constructive beliefs.

In TF-CBT, we work through trauma in stages. First, we focus on building coping skills to create a sense of safety and resilience. As we progress, you’ll have the opportunity to gently explore trauma memories in a controlled way, allowing you to reprocess them in a less painful and more manageable manner. Throughout, TF-CBT encourages openness and transparency, ensuring that we move at your pace.

TF-CBT is backed by extensive research and has shown to be effective for a wide range of traumatic experiences, including abuse, loss, and complex trauma. This structured yet flexible method provides a strong foundation for recovery, helping you gradually reclaim a sense of normalcy, resilience, and well-being.

Mindfulness is a practice of staying present and aware, which can be invaluable when navigating stress, difficult emotions, or moments of overwhelmingness. By focusing on the here and now without judgment, mindfulness offers a steadying influence that aids grounding, coping, and balanced emotional regulation.

In grounding, mindfulness draws our attention to simple, stabilizing sensations, like the rhythm of our breath or the feel of our feet on the ground, anchoring us firmly in the present moment. This practice can help create a “safe space” in our minds, where we’re better equipped to handle difficult emotions with a sense of calm.

Mindfulness also teaches us to view our emotions without judgment, allowing us to experience them without letting them take over. Over time, this process helps us see emotions as waves that rise and fall rather than as overwhelming forces. This awareness lets us respond thoughtfully, giving us more control over how we engage with our feelings.

Mindfulness doesn’t demand perfection from the start. It’s a skill that grows with practice, bringing both immediate relief during stress and lasting resilience over time. As you strengthen this practice, you may feel more in control, more connected to yourself, and better able to handle life’s ups and downs.