Understanding EMDR Therapy: A Path to Healing Trauma
Eye Movement Desensitization and Reprocessing (EMDR) therapy is a highly effective and well-researched treatment method for healing trauma and creating lasting emotional change.
If you've been struggling with the effects of traumatic life events, EMDR may offer the relief and empowerment you've been seeking.
What is EMDR therapy?
EMDR is an integrative therapeutic approach designed to help individuals process and release trauma stored in the body and mind.
Unlike traditional talk therapy, EMDR uses bilateral stimulation, often in the form of eye movements, to help the brain reprocess painful memories. This method enables both the nervous system and the brain to heal and return to a state of calm and safety.
How EMDR Therapy Works
EMDR therapy involves eight structured phases, including history-taking, preparation, and memory reprocessing.
During the reprocessing phase, clients focus on traumatic memories while engaging in bilateral stimulation, which helps desensitize and neutralize the emotional distress associated with these memories.
The goal is to replace the distressing thoughts with more adaptive beliefs and emotional responses.
What is EMDR therapy like?
During EMDR, your therapist will guide you to use bilateral stimulation, which helps activate the brain’s inherent system to process and integrate information that gets “stuck.”
EMDR does not erase your memory or hypnotize you, instead, it allows you to see the memory as something that happened in the past without responding with emotional distress in the moment.
The method of bilateral stimulation will depend on a few things.
First, if you are doing EMDR virtually, you will probably use either eye movements or self-tapping.
If you are using eye movements, your therapist will send over a website link with nothing but a ball on the screen (sounds strange, I know).
Your therapist will then control the ball on their end, stopping and starting and changing the speed.
You only have to focus on the ball and the images you are working on.
If the online ball (still sounds strange, I know) isn’t for you, you can do self-tapping in several ways.
Either a butterfly hug—crossing your arms and tapping opposite shoulders, tapping your thighs, tapping your feet on the floor, tapping your fingers on a table—or a different method that works for you.
It might take some time to find the right fit.
If you are doing EMDR in person, your therapist could use any of the following options:
Eye movements directed by a pointer
Eye movements directed by a light bar
Tapper – These are EMDR buzzers attached to a control box, which vibrate in the client’s hands
Physical tapping – EMDR tapping which looks like tapping on each knee, top of hands, or shoulders
Auditory tones – A headset is worn and a tone alternates left to right
Swaying or walking in place
Benefits of EMDR Therapy for Trauma Recovery
Faster Healing Compared to Traditional Talk Therapy: Many people experience symptom relief in fewer sessions.
Comprehensive Treatment: EMDR addresses not only the emotional symptoms but also the physical sensations of trauma.
Effective for a Variety of Conditions: EMDR has proven effective for PTSD, anxiety, phobias, and more.
Who Can Benefit from EMDR Therapy?
EMDR therapy is suitable for a wide range of individuals, including those who have experienced:
Childhood trauma or neglect
Sexual or physical assault
Natural disasters
Grief and loss
Medical trauma or chronic illness
Steps to Get Started with EMDR Therapy
If you're considering EMDR, here are some steps to help you get started:
Research Qualified EMDR Therapists: Look for therapists certified in EMDR with experience in trauma work.
Schedule a Consultation: An initial consultation will help you decide if EMDR is the right fit for your healing journey.
Prepare for the Process: Your therapist will guide you through understanding EMDR, setting goals, and feeling safe during sessions.
Can You Do EMDR on Yourself?
Exploring Self-Led Eye Movement Desensitization and Reprocessing
While EMDR (Eye Movement Desensitization and Reprocessing) is widely recognized as a powerful therapeutic tool for trauma, anxiety, and other mental health challenges, the question often arises: Can you do EMDR on yourself?
The short answer is that self-administered EMDR is not recommended for processing significant trauma, but there are some elements of EMDR therapy that you can adapt for personal growth or emotional regulation.
Why Professional Guidance is Key
EMDR involves revisiting emotionally intense memories and reprocessing them with the help of bilateral stimulation, such as guided eye movements or tapping.
A trained EMDR therapist is essential to provide a safe environment, guide you through the eight-phase process, and ensure you do not become overwhelmed or retraumatized. Without this support, self-led EMDR can lead to heightened emotional distress or incomplete processing.
Tools for Self-Regulation Inspired by EMDR
While a full EMDR session should be done with a professional, there are self-help tools that borrow elements of EMDR, such as:
Bilateral Stimulation Apps: These apps provide auditory or visual bilateral stimulation and can be used for relaxation or grounding.
Tapping Techniques: Simple bilateral tapping on your knees or arms can help calm your nervous system during moments of stress.
Visualization and Affirmations: While focusing on a positive or neutral image, you can use slow tapping to enhance feelings of calm and safety.
When to Seek Professional EMDR Therapy
If you're dealing with unresolved trauma, PTSD, or persistent emotional distress, working with a licensed EMDR therapist is essential.
They can help you navigate the reprocessing safely and effectively. If you're curious about EMDR therapy and want to explore whether it's right for you, consider scheduling a consultation with a therapist who specializes in this method.
While self-regulation tools can be helpful, EMDR therapy works best under the guidance of a skilled professional who can create a safe space for deep healing and transformation.
We recommend all clients practice nervous system regulation outside of therapy sessions. Download our free guide to help prep your nervous system for EMDR to get the best results in and out of therapy sessions.
More notes on EMDR:
Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy. Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.