https://www.marymallinsontherapy.com/blog daily 0.75 2026-11-02 https://www.marymallinsontherapy.com/blog/san-diego-emdr-therapy-what-is-emdr-therapy monthly 0.5 2026-11-06 https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/708138ec-d719-4217-8d0f-79c7eb06341d/venti-views-MHImssrygog-unsplash.jpg Blog - What Is EMDR Therapy and What Does It Feel Like? A San Diego Therapist Walks You Through a Session - When something overwhelming happens, your brain doesn't always finish processing it. Parts of that experience can get "stuck," so a smell, a tone of voice, or a family dinner can bring back the same old feelings years later. EMDR helps restart that natural processing. It uses bilateral stimulation, which simply means something that alternates left and right, like eye movements, sounds, or taps. EMDR was developed by Dr. Francine Shapiro in 1987 and has been studied for decades. Unlike talk therapy alone, EMDR doesn't depend on explaining your story over and over. It works with the memory, the feelings, the body sensations, and the beliefs attached to it, like "I'm not enough" or "It's not safe to speak up." https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/df11874f-de4c-475a-bd1c-5fae1901e854/brooke-cagle-wsyu66SOdVw-unsplash.jpg Blog - What Is EMDR Therapy and What Does It Feel Like? A San Diego Therapist Walks You Through a Session - First, we get grounded Before we touch anything painful, we build resources. That might be a calm place you can picture, a sense of support, or simple breathing and body awareness. Every session starts with grounding, so your nervous system has something steady to come back to. Next, we choose what to work on Together, we pick a starting point. It might be a specific memory, but it doesn't have to be. We can start with a feeling, a body sensation, a pattern, or a belief about yourself. Then, we process You hold that starting point lightly in mind while following the bilateral stimulation. Then we pause, and I'll ask what you notice. You share whatever comes up, and we keep going. People notice all kinds of things: Feelings that rise and then soften Body sensations, like tightness in the chest that starts to loosen Memories or images that seem connected Thoughts that shift, like "It wasn't my fault" What I often see in my practice is that clients are surprised by how present they feel. You stay aware of the room and of me the whole time. This is called dual awareness: one foot in the memory, one foot in the present. https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/4c89ca0b-c754-4cb9-8dd1-83b933a2a35f/look-studio-pccGXVm8XVM-unsplash.jpg Blog - What Is EMDR Therapy and What Does It Feel Like? A San Diego Therapist Walks You Through a Session - EMDR with me may be a good fit if you: Spend most of your energy caring for others and want to start caring for yourself Are a first-generation adult or child of immigrants, holding family expectations alongside your own needs Want to heal from complex or childhood trauma, attachment wounds, or emotional neglect Keep finding yourself in the same relationship patterns Have done talk therapy before and are ready to go deeper https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/58d11252-a280-420f-83dc-4797cba36b56/mary_profile2.jpg Blog - What Is EMDR Therapy and What Does It Feel Like? A San Diego Therapist Walks You Through a Session - About the author Mary Mallinson, LCSW, is a licensed clinical social worker who offers in-person therapy in San Diego and telehealth for adults across California. She specializes in EMDR, Internal Family Systems (IFS), and EMDR intensives, helping clients heal from childhood trauma, attachment wounds, and family-of-origin patterns. As a first-generation Asian American, mother, and eldest daughter, she brings warmth, honesty, and a little humor to her work. https://www.marymallinsontherapy.com/blog/san-diego-emdr-therapy-why-therapy-intensives-can-be-more-effective-than-traditional-weekly-therapy monthly 0.5 2026-03-17 https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/1773505830276-0KXA12ELJ31J7RA8NLPQ/unsplash-image-frq5Q6Ne9k4.jpg Blog - Why Therapy Intensives Can Be More Effective Than Traditional Weekly Therapy - Therapy intensives remove that pressure. Instead of feeling rushed, you have the time to fully explore what is coming up and allow the process to unfold naturally. https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/58d11252-a280-420f-83dc-4797cba36b56/mary_profile2.jpg Blog - Why Therapy Intensives Can Be More Effective Than Traditional Weekly Therapy - About the author Mary Mallinson, LCSW, is a California-based licensed clinical social worker providing virtual therapy for adults across the state. She specializes in trauma-focused work, helping clients heal from childhood trauma, attachment wounds, and family of origin experiences using evidence-based approaches such as EMDR, Internal Family Systems (IFS), and somatic therapy. Mary works primarily with high-achieving women, adult children of immigrants, and individuals navigating anxiety, depression, and relationship challenges. She offers both weekly therapy and EMDR intensives for deeper, focused healing. 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Intensives (Los Angeles) https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/d0c64311-b23a-4075-a6bb-08ec13a3bc11/imgg-demo-nD6Pzw4T.jpg Therapy Intensives (Los Angeles) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/c0abe633-fa8d-47f9-90e3-47bba3c18d1b/fellipe-ditadi-H8y6NADCc_o-unsplash.jpg https://www.marymallinsontherapy.com/emdr-therapy-sacramento-intensives daily 0.75 2026-01-14 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/4b237431-69a3-45ad-8bdb-e3947259051c/imgg-demo-qs29Y0Ih.jpg Therapy Intensives (Sacramento) https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/f5be000f-883d-4b52-8322-13ce5108db47/imgg-demo-nLRbokBp.jpg Therapy Intensives (Sacramento) https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/6d6ce9d6-acc5-4337-84fa-c8c6a18cbbd7/imgg-demo-dr4UJ5bT.jpg Therapy Intensives (Sacramento) 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https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/d0c64311-b23a-4075-a6bb-08ec13a3bc11/imgg-demo-nD6Pzw4T.jpg Therapy Intensives (Orange County) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/c0abe633-fa8d-47f9-90e3-47bba3c18d1b/fellipe-ditadi-H8y6NADCc_o-unsplash.jpg https://www.marymallinsontherapy.com/therapist-los-angeles-emdr-trauma daily 0.75 2026-02-07 https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/be21c386-dfa5-4716-b88c-335ee31367da/getty-images-RtpTC-jQPmg-unsplash+%281%29.jpg Meet Mary (Los Angeles) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/500d1918-56f7-436c-adf4-c1b7bc3812ad/natalia-blauth-DTattvrIpiU-unsplash.jpg Meet Mary (Los Angeles) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/cfc95022-bd17-44c5-b854-e934dcff2772/jeremy-bishop-EwKXn5CapA4-unsplash.jpg Meet Mary (Los Angeles) 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(San Francisco) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/500d1918-56f7-436c-adf4-c1b7bc3812ad/natalia-blauth-DTattvrIpiU-unsplash.jpg Meet Mary (San Francisco) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/cfc95022-bd17-44c5-b854-e934dcff2772/jeremy-bishop-EwKXn5CapA4-unsplash.jpg Meet Mary (San Francisco) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/6a979b33-a4c8-4108-8a06-d7ec3d253a60/getty-images-_bp1iI_AR2M-unsplash.jpg Meet Mary (San Francisco) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/25d93440-94a6-41ab-86e3-c12c39e0b56a/mary_sitting_new.jpeg https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/701a5eae-f72b-4799-8281-898db1bd5557/getty-images-VK0-SR7Dc4I-unsplash.jpg https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/ce829346-eacd-401f-b762-690755cec36d/fellipe-ditadi-hg0JPtPblfc-unsplash.jpg https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/bc58560a-5e1b-4307-9aea-54c291c0ca35/vino-li-ckh16YdLejU-unsplash.jpg https://www.marymallinsontherapy.com/therapist-sacramento-emdr-trauma daily 0.75 2026-02-07 https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/be21c386-dfa5-4716-b88c-335ee31367da/getty-images-RtpTC-jQPmg-unsplash+%281%29.jpg Meet Mary (Sacramento) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/500d1918-56f7-436c-adf4-c1b7bc3812ad/natalia-blauth-DTattvrIpiU-unsplash.jpg Meet Mary (Sacramento) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/cfc95022-bd17-44c5-b854-e934dcff2772/jeremy-bishop-EwKXn5CapA4-unsplash.jpg Meet Mary (Sacramento) https://images.squarespace-cdn.com/content/v1/68d402ac1aa33a23c294731e/6a979b33-a4c8-4108-8a06-d7ec3d253a60/getty-images-_bp1iI_AR2M-unsplash.jpg Meet Mary (Sacramento) 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