Understanding EMDR

Written by Caytlin S. LMSW

Have you ever felt like a past memory is still "live"? Maybe it’s a car accident, a breakup, or a childhood memory. Even though it happened years ago, thinking about it still makes your heart race or your stomach knot up.

Most of the time, our brains process experiences and file them away as "just memories." But sometimes, a distressing event gets "stuck" in the nervous system with the original sights, sounds, and emotions still intact. This is where EMDR can help!

What is EMDR?

EMDR stands for Eye Movement Desensitization and Reprocessing. Developed by Dr. Francine Shapiro, it is a psychotherapy treatment designed to alleviate the distress associated with traumatic memories.

Unlike traditional talk therapy, which focuses on changing thoughts and behaviors through conversation, EMDR focuses directly on the memory itself to change how it is stored in the brain.

How Does It Work?

The core of EMDR is bilateral stimulation (sometimes called BLS). While you focus on a specific distressing memory, your therapist will guide you through side-to-side eye movements, taps/buzzes, or maybe even tones. What type of BLS is utilized is dependent on the individual and their preferences.

Even though it sounds a bit ‘witchy’, the theory is evidence-based. It is believed to mimic the natural processing that happens during REM (Rapid Eye Movement) sleep (when you dream), helping your brain move a "stuck" memory from the emotional, reactive part of the brain to the more logical, long-term storage area.

The 8 Phases

There are 8 phases of EMDR treatment. In my opinion, the most vital part of EMDR therapy is preparation, where you practice different resources to utilize when you might become distressed. These resources are practiced many times so you become comfortable with them and can even utilize them outside of session! Here’s a brief summary of the 8 phases:

1. History Taking: Identifying the "target" memories.

2. Preparation: Learning grounding techniques/coping skills called “resources” to handle emotional shifts.

3. Assessment: Identifying the negative beliefs (ex: "I am unsafe") and the desired positive belief (ex: “I am safe”).

4. Desensitization: The bilateral stimulation begins, reducing the memory's emotional charge.

5. Installation: Strengthening the positive belief (ex: "I am safe now").

6. Body Scan: Checking for any remaining physical tension/sensations by completing a body scan.

7. Closure: Ensuring you feel stable at the end of the session (utilize resources practiced in stage 2).

8. Re-evaluation: Checking progress at the start of the next session.

Why EMDR?

• Efficiency: Because it targets the neurological storage of the memory, some people find relief faster than traditional talk therapy. 

• Minimal Talking: You don't have to describe every agonizing detail of the trauma out loud to find relief. Think that we’re aiming for more mental processing instead of verbal processing!

• Versatility: While originally designed for PTSD and distressing memories, it can also be used to treat anxiety, depression, phobias, and performance anxiety.

EMDR doesn’t make you "forget" what happened or necessarily “unlock” hidden memories. Instead, it removes the painful emotional "sting." You’ll still remember the event, but you’ll no longer feel like you’re reliving it.

While some people find EMDR life changing, it is important to remember that no form of therapy is one-size-fits-all. Healing is a deeply personal journey, what works wonders for one person might not be the right fit for another, and that is perfectly okay. Whether it's EMDR, Cognitive Behavioral Therapy, or another modality entirely, the "right" therapy is the one that makes you feel safe, supported, and empowered to grow.

If EMDR sounds as if it might be something you could benefit from, there are several clinicians at Timber Creek Counseling that are trained in EMDR!

You can read more about Dr. Shapiro and EMDR here.