EMDR
What is EMDR?
Eye Movement Desensitization and Reprocessing, or EMDR. is a unique approach that has shown remarkable effectiveness in helping people process and heal from traumatic experiences and other distressing life events.
Unlike traditional talk therapy, which often involves detailed verbal recounting of difficult experiences, EMDR utilizes bilateral stimulation – typically side-to-side eye movements, but sometimes also tapping or auditory tones – to help the brain process traumatic memories and reduce their emotional impact. While the idea of eye movements might seem unusual, it's rooted in the way our brains naturally process information during REM (Rapid Eye Movement) sleep, the phase associated with dreaming.
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How Does EMDR Work?
Think of traumatic memories as being "stuck" in the brain, unprocessed and continuing to trigger intense emotional and physical reactions in the present. These unprocessed memories can manifest in various ways, such as flashbacks, nightmares, anxiety, avoidance behaviors, negative self-beliefs, and difficulty regulating emotions. EMDR aims to unlock these stuck memories, allowing the brain's natural healing process to resume.
What is an EMDR Session Like?
During an EMDR session, after a thorough assessment and preparation phase, I will guide you to focus on a specific distressing memory, including the related images, thoughts, feelings, and physical sensations. While you hold this memory in mind, you will simultaneously engage in bilateral stimulation, most commonly by following my pen or pointer back and forth with your eyes. These sets of eye movements typically last for a minute or less.
After each set of eye movements, I will ask you to briefly notice what thoughts, feelings, images, or sensations come up without judgment or analysis. This process is repeated multiple times within a session. The idea is that the bilateral stimulation helps to create a neurological state that allows the brain to reprocess the traumatic memory in a safer and less emotionally charged way.
It's important to understand that you don't have to go into extensive detail about the traumatic event during the reprocessing phase. In fact, many people find this aspect of EMDR to be a significant benefit, especially if talking about the trauma is overwhelming or re-traumatizing. You maintain a degree of control over the level of detail you share.
Over the course of EMDR therapy, the intensity of the distressing memory tends to decrease. The associated negative beliefs about yourself (e.g., "I am not safe," "It was my fault") can be challenged and replaced with more positive and adaptive beliefs (e.g., "I am safe now," "I did the best I could"). The emotional charge connected to the memory diminishes, and it becomes more like a neutral memory of a past event rather than a present-day trigger.
What are the phases or stages of EMDR?
EMDR therapy is a phased approach, typically involving:
History Taking and Treatment Planning: Your therapist will gather information about your history and identify the specific memories and issues you want to address. Together, you will develop a treatment plan.
Preparation: This phase focuses on building trust and ensuring you have adequate coping skills to manage any emotional distress that might arise during reprocessing. Your therapist will teach you relaxation techniques and strategies for self-soothing.
Assessment: The specific target memory is identified, along with the related image, negative belief, positive belief, emotions, and body sensations.
Desensitization: This is the core of EMDR therapy, involving the bilateral stimulation while you focus on the target memory. Sets of eye movements (or other forms of stimulation) are interspersed with brief reports of what you notice.
Installation: Once the distress related to the target memory has decreased significantly, the focus shifts to strengthening the positive belief you want to associate with the memory.
Body Scan: You will be asked to notice any remaining physical sensations related to the memory. If there is still tension or discomfort, further processing may be needed.
Closure: Each session ends with ensuring you are in a stable state. Your therapist will discuss what to expect between sessions and provide coping strategies if needed.
Re-evaluation: In subsequent sessions, progress is reviewed, and new target memories may be identified and processed.
Can EMDR treat other issues as well?
EMDR has been extensively researched and is recognized as an effective treatment for Post-Traumatic Stress Disorder (PTSD) by major organizations worldwide, including the American Psychiatric Association and the World Health Organization. However, its benefits extend beyond trauma. EMDR can also be helpful for addressing:
Anxiety and panic disorders
Depression
Phobias
Grief and loss
Disturbing memories
Self-esteem issues
Performance anxiety
It's important to find a therapist who is specifically trained in EMDR therapy. A qualified EMDR therapist has undergone specialized training and supervision to ensure they can deliver the therapy safely and effectively.
If you are struggling with the lingering effects of traumatic experiences or other distressing events, EMDR therapy offers a promising avenue for healing and moving forward. It provides a unique way to process difficult memories and reduce their power, ultimately leading to greater emotional well-being and a more positive outlook.
