What is EMDR & How to Know if its Right for You
Have you ever gone for a walk and noticed you have a clear mind? This is the basis for EMDR.
EMDR is a form of trauma therapy that works to target negative beliefs that have been reinforced by life experiences and interactions, replaces them with positive beliefs, all the while decreasing the impact of trauma. EMDR stands for Eye Movement Desensitization and Reprocessing and was discovered by Dr. Francine Shapiro. While taking a walk she realized that suddenly the troubling thoughts seemingly disappeared. Dr. Shapiro then noticed that by utilizing eye movements back and forth, she could achieve this same clarity that walks brought her. She started utilizing this technique with clients who experienced PTSD and saw profound impacts. Today, many forms of bilateral stimulation are accepted, including audio, tactile (such as holding buzzers that alternate left and right), eye movements, and tapping.
EMDR is especially helpful with helping clients reprocess traumas, no matter how "big" or "small." This is because trauma is stored in the body rather than in the brain. There are plenty of times that clients may say to me, "I know that I am worthy, but I don't feel that is true in my body." EMDR is a full body experience that helps integrate and reprocess trauma. It targets the negative beliefs and decreases their validity while increasing positive beliefs. At the end of the process, the negative beliefs no longer FEEL true.
If you are thinking of beginning EMDR there are a few things to consider:
Whether you are already connected with a therapist or are looking for one, ask them if they have been trained in EMDR, and if so if the training program was EMDRIA approved. This is the governing body that oversees EMDR. Finding a therapist who completed training by an EMDRIA approved program ensures that their curriculum was up to their standards.
Have patience - Even though EMDR can have profound impacts and may be quicker than talk therapy, it is still a process. EMDR consists of 8 phases. One of the most important phases is phase 2, preparation. In this phase you will build soothing and coping skills in order to self regulate. This is imperative because processing can be hard and bring up disturbing memories. It's important that you have built and exercised these skills so that no matter what comes up, you are prepared to handle it.
EMDR can feel very different from traditional talk therapy. EMDR typically is very structured with 8 phases and essentially scripts for the therapist to guide the client through. The therapist talks very little during reprocessing and often doesn't reflect back what is coming up for the client. This isn't because your therapist suddenly doesn't care for you! Rather, it is because reprocessing happens largely within the client and though the therapist checks in, they don't need to know all of the details of what is going on. The therapist is merely a guide for the client to reprocess.
There is no right or wrong way to do EMDR as a client. Remember, although your EMDR therapist will speak less during reprocessing than talk therapy sessions, they are still there to guide you. EMDR is often compared to sitting on a train looking out the window. During reprocessing, all that you need to do is let whatever comes up, come up. Let the train go wherever it may, and just notice it. Occasionally, the therapist will "stop the train" and ask you what you notice. All you need to do is fill them in and then continue with the process.
EMDR can absolutely be done via online therapy or in-person. The only thing that may change is the type of bilateral stimulation used, but there are great options for both! Some clinicians have even seen better results from virtual EMDR rather than in-person, and speculate it is because the client can join from the comfort of their own home. The considerations for virtual EMDR are otherwise similar to virtual therapy generally - make sure you have stable connection, are in a private space, and video is encouraged.
What can EMDR help with?
EMDR is perhaps most known for treating trauma/PTSD. This can include isolated incidents such as mass shootings, isolated sexual assaults, car accidents, and others. EMDR can also help with continued traumatization such as domestic/family violence along with others.
EMDR can also help people who may not have endured specific traumas. If you experience negative beliefs such as "I'm not worthy," "I'm unlovable," "I'm a burden," "I'm powerless," than EMDR may be for you. There are lots of other negative beliefs, but these are some that I often see. This can be especially helpful in conjunction with Relationship Therapy.
EMDR can also help with depression, anxiety, panic attacks, chronic pain, and other stressful life events
Who shouldn't participate in EMDR?
EMDR requires that clients have a sense of stability to security in their everyday lives. With this in mind, folks who have active substance use issues, active domestic violence/abuse, experiencing housing or food insecurity, should take extra care when thinking about beginning EMDR. Your therapist should assess for goodness of fit of EMDR to see if its a good match for you. Clients who are experiencing more complex issues may benefit most from a therapist who has specific training/specialty for EMDR and their concern.
I have been on both sides of the couch of EMDR and experienced the profound effects. As a client, I participated in EMDR therapy after experiencing panic attacks. Personally speaking, I haven't had a panic attack since completing EMDR in 2018. After experiencing such impacts as a client, it was important to me to become trained in EMDR and be able to support my clients through this process.
Overall, EMDR can be an impactful form of therapy in addition to talk therapy or by itself. Since it is such a powerful tool, be sure that your therapist is trained by an EMDRIA approved organization. Practice patience and grant yourself grace as you go through the process. You are taking such a brave step in healing and I am excited for you!
