Tips for Starting EMDR Therapy
EMDR, or Eye Movement Desensitization and Reprocessing, is a fantastic option for creating lasting change and healing from trauma. It’s an integrative therapeutic approach to help people heal from traumatic life events.
Curious about getting started?
Read on to find out the details and plan your next steps to get started with EMDR therapy!
By this point, you’ve probably heard the acronym EMDR but might still be wondering what it means.
Sure, there are eye movements and reprocessing, but what does that look like in real time!?
Below is a detailed outline of all things EMDR (googling the topic can sometimes result in overwhelming results!).
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 buzzers attached to a control box, which vibrate in the client’s hands
Physical tapping – Tap 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
8 PHASE of EMDR Therapy:
EMDR therapy has eight phases, all with equal importance. Often, people will request EMDR and want to go directly into the “big stuff” or the traumatic events.
Healing trauma takes time, and for change to be effective, it’s imperative to move slowly. EMDR is a slow, transformative, collaborative process.
1. PHASE 1 - History taking and treatment planning
During this phase, your therapist will spend time getting to know you while building rapport and trust. It’s important to share detailed information about your medical, family, and trauma history so the therapist has a big picture of what’s going on in the current moment and how your history might be impacting you.
It is completely normal to stay in this phase for many sessions; don’t rush the process.
2. PHASE 2 - Preparation
While in the preparation phase, you’ll learn resources and tools to help manage some of your triggers outside of the therapy session. The more you practice these tools, the better they will work!
You’ll also spend time discussing what the desensitization phase will look like and ensuring you have resources to help you have a successful EMDR experience.
You’ll practice what you learn in therapy sessions outside in your real life as much as possible. This includes calming breathing techniques and using your alleys, calm places, and containers as much as you want outside the session.
3. PHASE 3 - Assessment
Here, you’ll work with your therapist to find a “cluster” of memories to work on, all with a similar negative core belief. Each separate memory becomes a “target” you’ll address in the desensitization phase.
4. PHASE 4 - Desensitization
During this phase, you’ll reprocess individual “targets” of disturbing memories. Using bilateral stimulation (BLS), your therapist will ask you to recall the experience while doing BLS. The BLS lasts about 30 seconds, followed by reflection, breaths, and regulation. You’ll repeat this process until the specific memory no longer feels “charged” or dysregulating.
5. PHASE 5 - Installation
In the installation phase, your therapist will help you “install” a more positive belief about yourself and the situation. This is not meant to be a belief that you have about yourself 100% of the time. This is just a belief to think of yourself when remembering a specific incident.
6. PHASE 6 - Body scan
After the installation, you’ll be asked to do a body scan, bringing to mind the incident and the positive belief. You’ll check to see if there are any lingering sensations or feelings of stress.
7. PHASE 7 - Closure
It’s important to spend time wrapping up the session and making sure you are regulated to move out into the world. You’ll discuss self-care practices with the therapist and work through practices with your therapist. If you are doing EMDR virtually, schedule at least a ten-minute screen break following the session!
8. PHASE 8 - Reevaluation
At the start of the next session, you’ll evaluate the reprocessing and assess if there are any lingering issues to tackle.
How long does EMDR take to work?
EMDR is not a one-size-fits-all model. Some people can move through targets fairly quickly, while others need a longer processing time. Both are beneficial and totally valid!
If you are in the desensitization phase, it might be beneficial to schedule longer sessions that are strictly EMDR-focused.
Can you do EMDR on yourself?
The full EMDR process cannot be done alone and should only be completed with a therapist trained in EMDR (usually a 50-hour EMDR training and EMDR supervision).
You can use BLS outside of the session to help soothe your nervous system and help you regulate and access resources used in prior sessions.
Try tapping on opposite shoulders using the butterfly hug, moving your eyes between two points on the wall, or listening to an EMDR playlist. If you are using BLS at home, make sure to go slowly.
What can you do outside of therapy sessions?
Practice calm place, container, alleys, and resources
Keep a log of any triggering memories that occur and unsettling dreams
Listen to a BLS playlist
Continue to practice self-care so you are regulated and resourced for your EMDR sessions
Do I have to have PTSD or trauma to do EMDR?
EMDR is useful for many issues, many of which most people face! It’s an excellent modality for trauma but also extremely helpful and useful for everyday life stressors.
EMDRIA lists the following concerns that could benefit from EMDR:
Anxiety, panic attacks, and phobias
Chronic Illness and medical issues
Depression and bipolar disorders
Dissociative disorders
Eating disorders
Grief and loss
Pain
Performance anxiety
Personality disorders
PTSD and other trauma and stress-related issues
Sexual assault
Sleep disturbance
Substance abuse and addiction
Violence and abuse
Next steps before starting EMDR:
If you are considering starting EMDR therapy, here are a few ways to find the right fit and come prepared.
Find an EMDR-certified clinician on EMDRIA or with the Maiberger Institute
Pick up a copy of The Body Keeps the Score to learn more about trauma and the body
Read EMDR Essentials: A Guide for Clients and Clinicians for an in-depth overview of EMDR