Understanding EMDR Therapy: Exploring Safety and Effectiveness

Dispelling myths surrounding EMDR so you can determine if it's suitable for you

EMDR therapy is supported by evidence and is not considered dangerous. While some may fear that EMDR therapy poses significant risks, the reality is that it's a safe treatment approach. Although confronting trauma during therapy sessions can be challenging, EMDR therapy is ultimately a safe process. While it may evoke temporary emotional discomfort, this discomfort serves as a stepping stone towards healing—a journey where you can come to terms with and process your trauma.

• View EMDR as a healing process. Although it may initially be painful, the long-term benefits are worth it.
• Despite potential discomfort, EMDR can facilitate the processing of traumatic memories in a less distressing environment, ultimately boosting self-esteem.

EMDR is a therapeutic technique aimed at alleviating distressing thoughts. First introduced by Dr. Francine Shapiro in 1989, EMDR, short for Eye Movement Desensitization and Reprocessing, is a therapeutic method that aids in memory reprogramming. During EMDR sessions, clients recall distressing memories while focusing on repetitive stimuli, such as a therapist's finger movements or taps on the shoulder. These rhythmic patterns and eye movements assist individuals in processing traumatic memories until they can comfortably manage their past experiences.

• EMDR therapy is commonly used for treating post-traumatic stress disorder (PTSD) but can also benefit individuals with anxiety, depression, or other mental health conditions.
• The therapy consists of 8 phases, with each session lasting 60 to 90 minutes. The entire EMDR process typically spans 8 to 12 weeks, depending on the severity of the trauma.

Fatigue Therapy sessions can be draining, leaving you feeling particularly sleepy afterward. Engaging in EMDR means confronting and processing aspects of your life you may have buried, which can be emotionally and physically taxing.

• Communicate openly with your therapist about your mental and physical state to maximize the effectiveness of your sessions.

Vivid dreams Some individuals undergoing EMDR therapy report experiencing vivid or heightened dreams. These dreams may bring forth suppressed memories as your brain works to integrate new information.

• Discuss the intensity of your dreams with your therapist, as they can assist you in interpreting their significance.

Emotional sensitivity Experiencing intense emotions during EMDR therapy is common. You might find yourself fluctuating between various moods, experiencing moments of sadness, agitation, or anxiety. Fortunately, these emotions are typically transient, and addressing them can contribute to your emotional healing.

Recollection of memories Throughout your EMDR sessions, you may notice an increase in memory retrieval. These memories, though unsettling or distressing, resurface as you make progress in your healing journey.

• Share any recollections with your therapist to mitigate any distress caused by these memories.

Discomfort Revisiting past traumas during therapy can evoke discomfort, which is a natural response. Feeling uneasy about confronting your innermost thoughts and emotions is to be expected. However, pushing through this discomfort can ultimately lead to closure and healing.

“EMDR equals hypnosis.” While the rhythmic eye movements in EMDR might resemble hypnosis, they serve a different purpose. Unlike hypnosis, which alters memories subconsciously, EMDR allows patients to consciously process traumatic events.

“EMDR is exclusively for PTSD.” Although EMDR is renowned for treating PTSD, it extends its benefits to various mental health conditions. Individuals with anxiety, depression, and eating disorders can all find relief through EMDR therapy. Essentially, anyone who has experienced trauma, regardless of its scale, can benefit from EMDR.

“EMDR will make me feel worse.” While EMDR therapy can evoke painful memories, it ultimately leads to emotional healing. Although sessions may be emotionally intense and uncomfortable, they offer an opportunity to alleviate the negative emotions associated with past trauma.

• Your therapist will closely monitor your distress levels during sessions, ensuring they end when you're calm. Additionally, they'll equip you with coping strategies to manage distress between sessions.

“EMDR will implant false memories.” Despite claims of memory reprogramming, EMDR does not fabricate memories. Instead, it reframes traumatic memories to reduce their emotional impact. While recalling traumatic events may evoke feelings of guilt or regret, EMDR aims to diminish their intensity, rather than create false memories.

• In essence, EMDR cannot generate memories that do not already exist.

“I don't need to delve deep into my trauma.” Despite common belief, EMDR therapy doesn't require extensive discussion of past traumas. Unlike traditional talk therapy, EMDR primarily involves internal processing, with the therapist offering guidance through questions and external stimuli.

• In essence, you only share what feels necessary to facilitate progress.

“I'll maintain emotional stability.” While EMDR may evoke intense emotions, you remain in control throughout the process. Like any therapy, you may question your emotional readiness, but this doesn't guarantee loss of control during or after sessions.

• During sessions, you have the authority to pause if feeling distressed or overwhelmed.
• Communicate your concerns and mental state with your therapist, who can guide you to the most suitable therapy approach.

Select a certified therapist. EMDR therapists should be accredited by EMDRIA, the primary regulatory body for EMDR. Failure to hold such recognition suggests inadequacy to administer this specific treatment. Verify a therapist's credentials through a quick online search prior to scheduling an appointment.

• To confirm a therapist's qualifications, refer to the EMDRIA directory or search for their certifications, credentials, or qualifications online.
• Most therapists display their certifications on their website's “About Me” section.

Consult your therapist regarding EMDR suitability. While EMDR aids various mental health conditions, it may not be suitable for all individuals. Pregnant individuals, those with heart conditions, or individuals with eye ailments should consult a physician before commencing EMDR therapy to ensure its safety.

• If uncertain about your eligibility for EMDR, discuss with your therapist openly. They will provide guidance based on your circumstances.

Prioritize coping strategies pre- and post-sessions. Revisiting and processing traumatic experiences is challenging, so your therapist will likely equip you with coping mechanisms to navigate the process. Practice these techniques before and after EMDR sessions to ground yourself.

• Experiment with 4-7-8 box breathing: Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
• Engage in sensory grounding: Identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

Seek clarity on your treatment. Don't hesitate to ask your therapist questions. Whether you're curious about your current phase of EMDR or the significance of a memory, vocalize your inquiries. Enhancing your understanding of the treatment process and your trauma maximizes the session's effectiveness.

Organize your day around your session. EMDR is an intensive therapeutic procedure that may leave you emotionally and physically drained. Prepare for your EMDR session by scheduling it after work or planning a relaxing activity afterward to recharge.

• While self-administered EMDR therapy is discouraged without professional guidance, therapists have begun offering virtual sessions to assist individuals globally.