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.
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.