Understanding Different Therapy Models: ACT, IFS, and EMDR Explained

A Practical Guide to Finding the Right Path for Emotional Healing

Starting therapy can feel like entering a whole new world—full of terms and techniques you might not be familiar with. If you’ve come across acronyms like ACT, IFS, or EMDR in your search for a therapist in Denver, you’re not alone in wondering what they really mean—and how they can help you.

At Cherry Creek Therapy, we believe the more informed you are, the more empowered your healing journey will be. Below, we break down three popular and research-backed therapy models we use in our work with individuals and couples.

What Are Therapy Models and Why Do They Matter?

Therapy models are like roadmaps. While the destination—healing, clarity, and connection—is the same, each model offers a different route to get there. Depending on your personal goals, history, and challenges, one model may resonate more than another.

At Cherry Creek Therapy, we don’t believe in a one-size-fits-all approach. Instead, we tailor therapy to each client’s needs, often blending techniques from different models. Let’s explore three that we regularly use:

1. ACT – Acceptance and Commitment Therapy

Overview:
ACT (pronounced like the word “act”) is a mindfulness-based model that helps you stop fighting your internal experiences and start focusing on what truly matters.

Core principles:

• Accept what you can’t control instead of avoiding or resisting it.

• Choose actions aligned with your values.

• Stay present even during uncomfortable emotions or thoughts.

ACT is helpful for:

• Anxiety and rumination

• Perfectionism and self-criticism

• Life transitions and decision-making

• Living a more values-driven, meaningful life

What it looks like in session:
You might learn mindfulness techniques, clarify your core values, and practice skills that help you unhook from unhelpful thought patterns.

2. IFS – Internal Family Systems Therapy

Overview:
IFS therapy is a powerful model for understanding the many “parts” of yourself. Have you ever said, “Part of me wants this, but part of me doesn’t”? That’s IFS language.

Core principles:

• Everyone has multiple parts (like the inner critic, the perfectionist, the caretaker).

• All parts have good intentions, even if their actions are causing pain.

• Healing comes from getting to know and care for these parts, especially the wounded inner child.

IFS is helpful for:

• Childhood trauma

• Emotional regulation

• Relationship challenges

• Building deeper self-compassion

What it looks like in session:
You’ll be guided to notice and connect with your internal parts. Over time, you’ll learn how to lead from your core “Self”—the calm, curious, and compassionate center within you.

3. EMDR – Eye Movement Desensitization and Reprocessing

Overview:
EMDR is a structured therapy originally developed to help people process trauma. It uses bilateral stimulation (like eye movements or tapping) to help the brain “reprocess” painful memories so they lose their emotional charge.

Core principles:

• Trauma can get “stuck” in the nervous system.

• EMDR helps the brain reprocess that memory in a healthier way.

• The goal isn’t to forget what happened—but to no longer feel emotionally hijacked by it.

EMDR is helpful for:

• PTSD

• Betrayal trauma

• Anxiety related to specific memories or experiences

• Healing from emotionally overwhelming life events

What it looks like in session:
After preparing and identifying target memories, you’ll follow a structured process where the therapist uses guided techniques (like following hand movements or auditory cues) while you recall the experience.

Which Therapy Model Is Right for You?

The short answer: it depends on your unique needs and goals. Here's a quick comparison to help:

Model Focus Great For Style

ACT Mindfulness, values, acceptance Anxiety, stress, life transitions Present-focused, skill-based

IFS Emotional parts and inner healing Trauma, self-worth, inner conflict Gentle, exploratory, deep

EMDR Memory reprocessing PTSD, betrayal trauma, phobias Structured, short-term, impactful

Most importantly, these models aren’t rigid systems. Many therapists (including those at Cherry Creek Therapy) integrate them depending on where you are in your process.

What Clients Appreciate About These Approaches

• Non-pathologizing: Each model assumes you are not broken—but stuck in painful patterns you can shift.

• Focused on growth: Whether you're struggling with identity, emotions, or past pain, each approach helps you move forward with compassion.

• Effective: All three models are supported by decades of research and clinical results.