Eye Movement Desensitization and Reprocessing (EMDR) Demystified

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

Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based psychotherapy approach designed to help individuals process and heal from trauma and other distressing life experiences. Developed by Dr. Francine Shapiro in the late 1980s, EMDR uses a structured eight-phase protocol that incorporates bilateral stimulation, such as guided eye movements, to facilitate the brain's natural healing processes.

How Does EMDR Work?

EMDR is based on the Adaptive Information Processing (AIP) model, which suggests that trauma and negative experiences can become "stuck" in the brain’s memory networks, preventing proper processing and integration. These unprocessed memories and associated negative beliefs can cause emotional, psychological, and even physical distress. EMDR helps "unstick" these memories, allowing the brain to reprocess them in a way that reduces their emotional charge and facilitates adaptive beliefs. According to Bessel van der Kolk, "To truly heal from trauma, one must address the physical sensations and stored tension within the body, not just the psychological aspects." Sometimes, the body holds memories of a trauma even if we consciously do not remember it or have intellectually tried to make peace with it. By utilizing bilateral stimulation (e.g., side-to-side eye movements, audio moving from ear to ear, or tapping from one leg to another), we can engage with the memory at a deeper level and enable both sides of the brain to integrate the experience.

The Eight Phases of EMDR Therapy

EMDR therapy follows a structured protocol to ensure safety and effectiveness:

1. History-Taking

The therapist gathers information about the client’s history, identifying traumatic events or experiences to target in therapy. This phase includes understanding the client’s current symptoms and establishing treatment goals. Sometimes this phase is quick and clear, while other times, protective strategies or years of complex trauma may require more time to identify the right targets for EMDR.

2. Preparation

The therapist helps the client understand EMDR and develops coping strategies to manage emotional distress. Techniques like grounding and mindfulness are often introduced to ensure the client feels safe and supported throughout the process. This step is highly individualized, as some people may prefer visualization exercises while others benefit more from breathing techniques, yoga, walking, or Reiki. Having sufficient tools to manage emotions ensures psychological safety between sessions.

3. Assessment

The therapist and client identify specific memories to target, along with the negative beliefs, emotions, and physical sensations associated with them. Positive replacement beliefs are also chosen as part of the reprocessing goal. For complex trauma, the client may start with a "touchstone memory" that represents the beginning of a traumatic pattern.

4. Desensitization

During this phase, the client focuses on the traumatic memory while engaging in bilateral stimulation, such as guided eye movements or tapping. This helps the brain reprocess the memory, reducing its emotional intensity. Typically, the therapist conducts sets of bilateral stimulation (BLS) lasting 30-40 seconds, pausing to ask, "What are you noticing?" The client provides a brief response, and the therapist encourages them to "go with that," continuing the process. This structure allows the brain's natural healing processes to unfold without overanalyzing the memory.

5. Installation

Once the memory is processed, the client naturally shifts to more adaptive beliefs or perspectives. The therapist guides the client in reinforcing their identified positive beliefs, replacing the original negative thoughts with empowering alternatives.

6. Body Scan

The client is asked to notice any lingering physical sensations related to the memory. If distress remains, additional reprocessing may occur until the body feels calm and at ease.

7. Closure

Each session ends with techniques to help the client return to a state of stability and balance. The therapist ensures unresolved issues are contained until the next session.

8. Reevaluation

At the start of subsequent sessions, the therapist and client review progress, ensuring previously processed memories remain resolved and identifying new targets if needed.

Who Can Benefit from EMDR?

EMDR has been shown to be effective for a wide range of issues, including:

• Post-Traumatic Stress Disorder (PTSD)

• Anxiety and panic disorders

• Depression

• Phobias

• Grief and loss

• Chronic pain

• Performance anxiety

• Addictions

• Feeling stuck in some area of life

• Systemic oppression (e.g., transphobia, homophobia, fat phobia, racism, ableism, etc.)

The Benefits of EMDR Therapy

EMDR offers several unique advantages:

• Rapid Results: Many clients experience significant relief in fewer sessions compared to traditional talk therapy.

• Non-Invasive: EMDR does not require clients to relive traumatic experiences in detail or engage in extensive verbal processing.

• Empowering: Clients often report feeling a greater sense of control and resilience after processing traumatic memories.

What to Expect in an EMDR Session

In an EMDR session, you can expect to:

1. Work collaboratively with your therapist to identify target memories and set goals.

2. Engage in bilateral stimulation while focusing on the memory, thoughts, or sensations.

3. Notice changes in how you feel about the memory, often experiencing reduced distress and a shift toward more positive beliefs.

The process is client-centered, meaning you have control over the pace and depth of the work. Your therapist will ensure that you feel safe and supported throughout.

Getting Started with EMDR

If you’re curious about EMDR, here are some steps to take:

• Find a trained EMDR therapist: Look for a certified EMDR therapist who has completed training approved by the EMDR International Association (EMDRIA).

• Learn more about EMDR: Books like Dr. Francine Shapiro’s Getting Past Your Past offer an accessible introduction to the approach.

• Reflect on your readiness: Consider your goals for therapy and discuss them with your therapist to determine if EMDR is the right fit for you.

EMDR is a transformative therapy that helps people heal from past traumas and move forward with greater clarity, confidence, and emotional freedom. If you’re ready to explore its benefits, reach out to a qualified EMDR therapist today.

If you would rather hear about EMDR than read about it or you want to do both, here is a YouTube from Many Minds of Halcyon where I discuss the model with some colleagues of mine.