What is Eye Movement Desensitization and Reprocessing (EMDR) Therapy?

Written by Tretbar Therapy

Updated 2 weeks ago

If you're seeking therapy for trauma, distressing life experiences, or related issues like anxiety or phobias, you may have heard of Eye Movement Desensitization and Reprocessing (EMDR) therapy. EMDR is a well-researched and effective psychotherapy approach designed to help people heal from traumatic memories and the emotional distress that often accompanies them. This article explains what EMDR is, how it works, and who it can help.

Understanding EMDR Therapy

EMDR stands for Eye Movement Desensitization and Reprocessing. It was developed by Dr. Francine Shapiro in the 1980s. The core idea behind EMDR is that traumatic experiences can overwhelm the brain's natural ability to process information. This can cause distressing memories, thoughts, feelings, and physical sensations to get "stuck" and repeatedly triggered in the present.

EMDR therapy aims to help the brain effectively reprocess these "stuck" memories, allowing for natural healing to occur. It doesn't erase the memory, but rather changes how the memory is stored in the brain, so it no longer carries the same intense emotional charge. This allows you to remember the event without reliving the overwhelming distress.

EMDR is guided by the Adaptive Information Processing (AIP) model, which suggests that much of psychopathology is due to the maladaptive encoding of and/or incomplete processing of traumatic or disturbing adverse life experiences.

How Does EMDR Work? The Eight-Phase Approach

EMDR therapy follows a specific eight-phase protocol to ensure safety and effectiveness:

1. Phase 1: History Taking and Treatment Planning: Your therapist will take a thorough history and develop a treatment plan, identifying specific memories or events to target.
2. Phase 2: Preparation: You'll learn about EMDR and develop coping skills and resources for managing emotional distress, such as relaxation techniques and creating a "calm place" image. This phase ensures you feel safe and prepared for the reprocessing work.
3. Phase 3: Assessment: For each target memory, you'll identify:
   • A vivid visual image related to the memory.
   • A negative belief about yourself associated with the memory (e.g., "I am helpless").
   • A desired positive belief about yourself (e.g., "I am strong now").
   • The emotions and physical sensations linked to the memory.
4. Phase 4: Desensitization: This is where bilateral stimulation (BLS) is used. You'll focus on the target memory (image, negative belief, emotions, sensations) while engaging in BLS, which typically involves guided eye movements, but can also include auditory tones or tactile taps. You'll notice whatever comes up and report briefly to your therapist. This process is repeated in sets until the distress associated with the memory significantly reduces.
5. Phase 5: Installation: Once the distress is lowered, the focus shifts to strengthening the positive belief you identified. BLS is used again to help "install" and integrate this positive self-statement.
6. Phase 6: Body Scan: You'll be asked to scan your body for any residual tension or uncomfortable physical sensations related to the target memory. If any are present, BLS is used to process them.
7. Phase 7: Closure: At the end of each session, your therapist ensures you feel stable and calm, using self-soothing techniques if needed. You'll be prepared for what to expect between sessions (e.g., some continuation of processing).
8. Phase 8: Re-evaluation: At the beginning of the next session, your therapist will check on your progress, review any new insights or memories that emerged, and assess the results of the previous session's work.

What is Bilateral Stimulation (BLS)? BLS is a core component of EMDR. It involves rhythmic, left-right alternating stimulation. This can be:

• Visual: Following the therapist's fingers or a light bar with your eyes.
• Auditory: Listening to tones through headphones that alternate between ears.
• Tactile: Holding small pulsars that buzz alternately in each hand, or gentle tapping on alternate sides of the body. The exact mechanism by which BLS facilitates reprocessing is still being researched, but it's thought to mimic some of the processes that occur during REM (Rapid Eye Movement) sleep, when the brain processes daily experiences.

Who Can Benefit from EMDR?

EMDR was originally developed to treat Post-Traumatic Stress Disorder (PTSD) and remains a highly effective treatment for it. However, its use has expanded to help with a wide range of issues, including:

• PTSD and other trauma-related disorders (from combat, accidents, natural disasters, abuse, assault, etc.)
• Anxiety disorders, panic attacks, and phobias
• Grief and loss (complicated grief)
• Disturbing memories that don't meet full criteria for PTSD but still cause distress
• Performance anxiety
• Chronic pain (when linked to psychological factors)
• Addictions (as part of a comprehensive treatment plan)
• Dissociative disorders

What to Expect in an EMDR Session

• Structured Process: EMDR follows a clear protocol, as outlined in the eight phases.
• Therapist Guidance: Your therapist will guide you through each step. You are not left to manage overwhelming emotions alone.
• Client Control: You are always in control and can stop the process at any time.
• Emotional Experience: You may experience strong emotions, thoughts, or physical sensations as memories are processed. This is a normal part of healing.
• Focus on Reprocessing, Not Reliving: While you briefly access the memory, the goal isn't to relive the trauma in detail but to allow the brain to reprocess it with the support of BLS.
• Safety is Paramount: Your therapist will ensure you have coping skills and feel safe throughout the process.

Benefits of EMDR Therapy

Many people experience significant benefits from EMDR, including:

• A dramatic reduction in the distress associated with traumatic memories.
• Changes in negative self-beliefs stemming from trauma.
• Reduced symptoms of PTSD, anxiety, and depression.
• Improved ability to manage emotions.
• A greater sense of peace, empowerment, and resolution regarding past events.
• Often, positive changes can occur more rapidly than with some other forms of talk therapy for trauma.

Is EMDR Right for Me?

EMDR might be a good fit if:

• You have experienced one or more traumatic or very distressing life events.
• You continue to be troubled by intrusive memories, nightmares, flashbacks, or strong emotional reactions related to these events.
• You feel "stuck" in the past or find that past experiences are negatively impacting your present life.
• You are looking for a structured, evidence-based approach to trauma treatment.

It's crucial to work with a therapist who is fully trained and certified in EMDR.