EMDR, or Eye Movement Desensitization and Reprocessing, is a type of evidenced-based therapy that helps people heal from past trauma or distressing memories. It’s based on the idea that when we experience trauma, our brain can get “stuck” and have trouble processing the emotions and memories related to that experience. EMDR helps the brain process those memories in a healthier way, so the trauma has less emotional impact.
Here’s a simple breakdown of how it works:
- Focused Attention: In EMDR, you focus on a troubling memory or feeling. This could be something from your past that’s still causing distress.
- Eye Movements: During the session, you’ll be asked to follow the therapist’s hand or other objects with your eyes, moving back and forth. This is done while you focus on the memory or feeling.
- Processing the Memory: The idea behind the eye movements (or other types of bilateral stimulation, like taps or sounds) is that they help your brain process the memory more effectively. This helps “loosen up” the emotional charge attached to the memory, making it less overwhelming.
- Positive Shifts: Over time, this process helps you see the memory in a new light, often making it feel less painful or triggering. You might even start to feel more empowered and at peace with it.
EMDR can be especially helpful for people who’ve experienced trauma, like abuse, accidents, or stressful life events. It’s a proven approach that can lead to lasting relief from past experiences that continue to affect you today.
8 Phases of EMDR
EMDR (Eye Movement Desensitization and Reprocessing) therapy is divided into 8 phases that guide the healing process. Here’s a simple breakdown of each phase to help you understand how EMDR works:
Phase 1: History Taking
- In this phase, the therapist gets to know you and learns about your past, including any traumatic or distressing experiences that may be affecting you. You’ll discuss what you want to work on in therapy, and the therapist will help you identify the memories that need to be processed.
Phase 2: Preparation
- This phase is all about making sure you feel safe and ready for the work ahead. The therapist will explain how EMDR works, and teach you some grounding techniques or ways to calm yourself down if things get overwhelming during the process.
Phase 3: Assessment
- In this phase, you’ll focus on a specific memory or event you want to work on. You’ll rate the emotional distress the memory causes you (on a scale from 0 to 10), and the therapist will help you identify negative beliefs you hold about yourself because of the memory (like “I’m not safe” or “I’m weak”). You’ll also choose a positive belief to replace it with.
Phase 4: Desensitization
- This is the heart of EMDR therapy. The therapist will ask you to recall the traumatic memory while engaging in bilateral stimulation, such as following their moving hand with your eyes (or other methods like tapping or sounds). This helps your brain process the memory in a healthier way, reducing its emotional intensity.
Phase 5: Installation
- After the distress from the memory has decreased, the therapist will help you strengthen the positive belief you chose in phase 3. You’ll focus on bringing that new, positive thought into your mind while continuing the bilateral stimulation. This helps solidify the new, healthier belief in your brain.
Phase 6: Body Scan
- In this phase, you’ll focus on any physical sensations or tension in your body related to the memory. If you feel any discomfort or unease, the therapist will guide you through more bilateral stimulation to release that physical tension.
Phase 7: Closure
- At the end of each session, the therapist will help you return to a state of calm and balance, even if you haven’t fully processed the memory. This might involve grounding techniques to make sure you feel safe and stable before leaving the session.
Phase 8: Reevaluation
- In the next session, the therapist will check in to see how you’re doing with the memory you worked on. They’ll assess if the memory still brings up distress or if you’ve experienced any new thoughts or feelings related to it. If needed, you may revisit the memory and continue processing it.
In summary, EMDR helps to “unlock” and process traumatic memories so they lose their emotional charge, and it can help you shift from negative beliefs to more positive, empowering ones. The 8 phases guide you step-by-step through the healing process, from understanding the issue to ensuring long-term change.