Understanding EMDR: A Path to Healing

EMDR has become super popular in the past several years in the therapy world. When you hear what sessions look like when using EMDR, you might think to yourself, “This feels a little out there.” You’re not wrong; it is very different from traditional talk therapy.

What is EMDR?

EMDR stands for Eye Movement Desensitization Reprocessing. It essentially utilizes bilateral stimulation (BLS for short) to help the brain reprocess traumatic memories, thoughts, or beliefs. BLS can look like back-and-forth eye movements, butterfly taps, alternating sounds or buzzers, and sometimes even alternating lights on a lightbar.

Many people wonder, “How does this even work? Why does that memory hurt a little less after EMDR?” It all comes down to something called adaptive information processing. This is an elaborate way of saying that our brains naturally move toward healing when we give them the space to do so. We can use this modality to change how we think and feel about certain memories and experiences.

How do I know EMDR is right for me?

If you feel emotionally stuck in a feeling, memory, or thought loop, EMDR might be a form of therapy worth considering. When people go through trauma, they can sometimes feel like the memories or feelings attached to those experiences keep coming back. EMDR can help us experience those memories or feelings without feeling flooded, overwhelmed, or stuck.

It can also be helpful for difficult feelings or thought patterns that seem to weigh heavy on us. For example, if you often think, “I am just not good enough at my job” because of difficult experiences at work, EMDR reprocessing could be beneficial! It might help you change your thought pattern to believe that you are capable of doing your job well and that those were past mistakes you have overcome. So whether it is a traumatic experience or a sticky thought loop, EMDR is useful.

What can I expect when starting EMDR?

While EMDR is a life-changing modality, it's important to understand that it is not just a “quick and easy fix.” There are eight important phases to EMDR—some of which ensure that we are prepared to reprocess these memories without flooding ourselves with painful, unbearable emotions.

Phases 1 and 2 (history taking, treatment planning, and preparation) ensure that we focus on the most helpful targets for reprocessing and that we have a safe place to go whenever we want to step back from the core memory. It can feel frustrating or confusing for clients who are excited about doing EMDR to be in these initial phases. We all want to get to the reprocessing! However, these are truly some of the most important parts of the process. Without them, reprocessing could be harmful and feel emotionally overwhelming. If your therapist encourages you to wait to start phases 3 and 4, trust that they want to ensure you won’t feel “flooded” by your memories.

A tool that therapists use in phase 2 (preparation) is called the container exercise. We ask clients to imagine a container of their choice—this could be a box, a trusty bag, or anything that feels sturdy enough to hold things inside. We ask them to use this container to put away the disturbing thoughts or feelings they might experience during an incomplete session or when they feel overwhelmed by the reprocessing. For instance, if a client feels overly anxious in the middle of reprocessing and wants to take a break, we might put the target memory inside the container while we talk about something else.

Utilizing BLS, we can then move into the reprocessing, or “desensitization,” phase. The goal of this part of EMDR is to feel like you can think of the particular memory or experience without feeling emotionally overwhelmed. Many clinicians describe it as feeling like you’re watching a car drive by, but you’re not actively in the car experiencing the ride.

In phases 5 and 6, the therapist will help the client “install” the positive belief they’d like to hold while thinking of the target memory. Then, the client will do a “body scan,” which ensures that there aren’t any lingering negative feelings in the body that feel disturbing.

Finally, phase 7 is known as the closure phase, where the therapist helps the client return to a state they feel comfortable with. This helps the client close out the session and return to their day. Phase 8, known as “reevaluation,” will happen in the following session. This is a check-in for how the target memory has affected the client between sessions. It serves as a baseline for the therapist to understand if they need to keep focusing on that memory with more EMDR or if it feels resolved with a positive belief.

EMDR can take as little as 6-8 sessions, but it often requires long-term care for more complex traumas. It is important to discuss this with your provider during either the phone consultation or initial intake session.

What age is right for EMDR?

EMDR can be used with kids, teens, and adults alike. When using it with kids, we often employ different interactive tools such as finger puppets or butterfly hugs to keep them engaged. Parents are also encouraged to be involved when doing EMDR with young children. One of our therapists, McCayla, uses her play therapy skills in conjunction with EMDR to treat children.

For teens, this approach can be just as effective. We ensure to do sufficient preparation and skill-building in the first two phases. Lauren and Fern are experienced in using EMDR with teens! For adults, our go-to EMDR-trained therapists include Kim, Sam, and Angie.

How do I find an EMDR therapist?

Many of our therapists at Steady Hope are trained in this modality and would be honored to work with you. You can utilize this link to learn more about our EMDR-trained therapists and book a free 15-minute phone consultation.

If you're feeling overwhelmed or unsure, remember that seeking help is a strong step toward healing. You deserve to find a path that leads you to peace and resilience.