If you’ve been living with memories that won’t leave you alone or emotional reactions you can’t quite control, you’ve probably wondered if there’s a way to finally feel some peace. Maybe you’ve heard about EMDR from a friend or seen it online. It’s become a buzzword for a reason: for many people, it’s life-changing.
What is EMDR?
EMDR stands for Eye Movement Desensitization and Reprocessing therapy. First discovered in the late 1980’s by Dr. Francine Shapiro, EMDR is a powerful therapeutic tool used to help in the processing of painful or traumatic memories. EMDR therapy uses the brain’s natural reprocessing system, similar to the process that occurs during REM (rapid eye movement) sleep.
How does it work?
Traumatic or stressful experiences interfere with the part of our brain that processes memory, the hippocampus. This often results in broken memories with faulty cues and powerful emotional responses. For example, an individual raised as a child in a home with lots of yelling or loud arguments may find themselves later in life highly emotional when encountering a sudden disagreement between strangers in a store. They may not really understand why the situation upsets them nor may they be able to stop their reaction. That’s where EMDR comes in.
- EMDR uses bilateral stimulation while encouraging a client to discuss a particular distressing memory.
- Doing so allows the brain to reprocess the memory in a healthy way and thus reduce the associated triggers and responses.
- Bilateral stimulation engages both hemispheres of the brain, improving communication between the two sides.
- This improved communication allows the brain to process information more effectively and reduce emotional intensity, leading to memory recall with less distress and more clarity.
Bilateral stimulation can be as simple as watching a dot move back and forth across a screen, listening to a repetitive tone or physically tapping yourself on the shoulders or knees. With a trained practitioner, EMDR can be done both in-person and virtually. Many people actually find that doing EMDR from the comfort of their own space is hugely beneficial.
Phases of EMDR therapy:
Unlike what you may have seen on the news or on social media, you will not jump right into bilateral stimulation. Although EMDR does traditionally take less time overall than talk therapy, it does have a very specific set of steps. When done properly it will take time; it isn’t a magic pill or a quick fix. It may take multiple sessions to achieve a desired outcome. Some of the steps can be combined during sessions but a trained practitioner will not skip steps.
- Phases 1 and 2 History and Preparation: You and your therapist will talk about your history and build coping tools before you ever start processing memories. This may feel a lot like traditional talk therapy. Feeling safe and ready comes first.
- Phases 3-6 Targeting and Reprocessing: When you’re ready, you’ll choose specific memories to work on. You may start small and work up to more traumatic memories. While using bilateral stimulation, with your therapist’s guidance you’ll reprocess those memories so they feel less intense and less “stuck.” You will identify new positive feelings and beliefs about the memory.
- Phases 7 and 8 Closure and Check In: Every session ends with grounding and a check-in, so you leave calmer than when you started. Over time, old triggers lose their power.
How will I feel?
If well prepared by your therapist (during that early stage of Resource Building) there should not be any specific dangers or side effects to EMDR therapy. Of course, processing intense emotions and memories during EMDR can be mentally and emotionally draining. (This is why some people report that they prefer to do EMDR virtually from the safety and comfort of their own home, where they can comfortably rest after a session. After all, no one wants to cry their way home while stuck in rush hour traffic.)
Some clients report increased emotional sensitivity or even more vivid dreams in the days following an EMDR session. On the contrary other clients report immediately feeling lighter and less emotional, finding it easier to sleep. Some clients report getting the best night of sleep of their lives after a productive EMDR session. As responses can vary even within the same person from session to session, most skilled EMDR practitioners will advise clients to limit their EMDR sessions to a maximum of one, perhaps two sessions per week.
Does EMDR work for everyone?
Given how well it works, many people want to give EMDR a try. However, it is important to know that EMDR is not for everyone. EMDR is not advised for:
- Individuals in active psychosis
- Individuals suffering from severe depression with suicidal ideation
- Individuals actively engaged in substance abuse (for EMDR to work best you need to have accurate recall of your memories)
- Individuals without their basic needs being met (EMDR can be overwhelming without a safe and stable foundation)
How do I start?
EMDR is just one tool a therapist can use to help you move toward living a calmer, lighter and happier life. If you’ve been carrying memories that feel too heavy to face alone, you don’t have to anymore. We’d love to help you take that first step, reach out today.
Contact Us