If you’ve been doing a lot of scrolling on social media related to mental health these days, you may have heard of EMDR therapy many times. EMDR has reached the dizzying heights of TikTok therapist and podcast wellness – and it’s not surprising that this therapy has become ubiquitous. But what exactly is it, what does it do and is the hype actually scientific?
Let’s break it all down.
What Is EMDR Therapy?
EMDR therapy (Eye Movement Desensitization and Reprocessing) is a therapeutic method that was developed in the late 1980s by Dr. Francine Shapiro, a psychologist, and is structured and evidence-based. Originally developed to assist someone through and heal from traumatic memories, especially those related to PTSD (Post-Traumatic Stress Disorder).
In contrast to traditional talk therapy, EMDR therapy does not involve detailed narration of your trauma and years of deconstructing your past. It, on the other hand, incorporates bilateral stimulation to retrain the brain and help bring the upsetting memories down, usually done by moving eyes side to side or stimulating by tapping or tones from the ears.
So when events happen that are traumatic, the brain simply becomes ‘stuck’ with the memory without processing it. EMDR therapy encourages the brain to do what it was meant to do – store that memory in an appropriate place so it doesn’t become a ‘cry for help’ for too excitable an emotional or physical reaction.
How Does EMDR Therapy Work?
Eye Movement Desensitization and Reprocessing (EMDR) Therapy is an 8-phase process that takes place at a safe and controlled rate, with both you and your therapist through healing steps.
The 8 Phases of EMDR Therapy
Phase 1 – History Taking & Treatment Planning
Your EMDR therapist will make some strategies to use with you during your sessions, identify what memory/experience to work with, and learn more about you.
Phase 2 – Preparation
Your therapist will help you learn grounding and stabilizing skills to feel safe during trauma processing, such as visualization of a safe place.
Phase 3 – Assessment
You will determine which memory needs to be addressed, the negative belief linked to it (e.g. “I am not safe”) and the positive belief you want to attach to that memory (e.g. “I am safe now”).
Phase 4 – Desensitization
These are the basic elements of EMDR. Your therapist helps you to keep the bad memory in mind while performing bilateral stimulations, typically by moving their fingers back and forth for you to follow with your eyes. Following every set, it is suggested that you pay attention to what arises.
Phase 5 – Installation
You now have a more positive belief identified and ‘installed’ in place of the original, negative belief.
Phase 6 – Body Scan
You will be looking for the memory to be accompanied by any remaining body tension or discomfort. Bilateral stimulation is practiced until the body is feeling clear.
Phase 7 – Closure
Grounding exercises at the end of each session to assure a feeling of stability, regardless of the point in processing.
Phase 8 – Reevaluation
Your therapist will periodically review progress at the beginning of the next sessions and identify what is requiring additional focus.
What Can EMDR Therapy Help With?
Although EMDR therapy has been most widely recognized for its use in treating PTSD, research has seen its use broaden to a wide array of mental health issues:
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- EMDR therapy for anxiety (generalized anxiety disorder, panic attacks, social anxiety)
- Depression that stems from previous events or loss
- Anxiety and fears for special things
- Chronic abuse and neglect (Complex trauma or C-PTSD)
- Trauma and adverse childhood experiences (ACEs)
- Anxiety in athletes, creatives and professionals
- Trauma-Informed Eating Disorders
- Unremembered trauma and addiction to substances
- Relationship trauma due to toxic or abusive relationships
To sum up, if troubling memories or past experiences are impacting your current mood or behavior, EMDR therapy might be a powerful tool in your healing journey.
The Benefits of EMDR Therapy
The rise in popularity of EMDR is not just a fad. From both the research and the clinical perspective, this is what is repeatedly revealed:
Faster results than traditional therapy
Fewer sessions than with talk therapy are needed to experience meaningful relief for a lot of people. There are noticeable changes in some trauma responses after 6–12 sessions.
You don’t have to talk through every detail
EMDR is a less intense option than words for those who are not well-suited to putting their experiences into terms. You may narrate at any time or narrate none.
Long-lasting change
The effects of EMDR therapy are often long-lasting. Most clients find the emotional burden of past memories really does clear up and they are not constantly dealing with symptoms.
Endorsed by major health organizations
The World Health Organization (WHO), American Psychiatric Association and U.S. Department of Veterans Affairs have identified EMDR as an effective treatment for trauma.
Works alongside other therapies
It can be added to other treatments, including CBT, medication-assisted treatment and somatic therapies, and therefore can be used in many treatment programs.
Why Is EMDR Therapy So Popular Right Now?
So why is all this EMDR talk now? There are a number of forces coming together that singe the surge:
1. The Collective Trauma of Recent Years
Many have unprocessed grief, fear and overwhelm because of the last few years of the COVID-19 pandemic, social unrest and economic instability. Therapy for trauma has become a field that has seen an explosion in demand for effective treatment with EMDR therapy for trauma being one of the best supported treatment options available.
2. Mental Health Conversations Have Gone Mainstream
Therapy has become quite commonplace thanks to social media. With the recent times in which many people have come out and shared their mental wellness experiences online, everyone has some conversation about EMDR therapy – particularly for those who did not find relief from talk-therapy.
3. Growing Body of Research
The evidence base of EMDR is expanding. Numerous randomized controlled trials and neuroimaging research have confirmed its efficacy, particularly in improving the outcomes of anxiety and PTSD, and larger clinical reviews have made more clinicians feel comfortable recommending its use.
4. Therapist Availability Has Increased
There are more therapists being trained in EMDR than ever before, making it more accessible. If you’ve been wondering “is there an EMDR therapist near me?” – the answer is more likely yes today than it was five years ago.
5. People Want Solutions, Not Just Support
Increasingly people want therapy to not only be a place to relax, but also a place to heal the nervous system. Most people desire something different from coping; they want transformation, and EMDR’s emphasis on transformation is relevant.
What to Expect in Your First EMDR Therapy Session
The first session will not immediately get into processing trauma. Can expect to be much like a regular intake appointment. Your therapist will:
- Learn about your history and goals
- Explain how EMDR works and what to expect
- Provide answers to your questions and tackle any concerns
- Start establishing trust and safety for greater work
Sessions are usually 50-90 minutes in length. Some therapists have longer ‘intensives’ that process things more quickly, which can be helpful for people with poor time management.
It’s normal to experience some emotional responses after sessions as your brain is still working through the process. Journaling or gentle movement, or additional rest may be helpful for some individuals during the days immediately after EMDR work.
Is EMDR Therapy Right for You?
EMDR therapy is appropriate when a client:
- There are particular traumatic memories you have that are still raw and disruptive
- After years of what has been considered as traditional therapy, you feel stuck
- Past experiences cause anxiety, PTSD, or depression
- Struggling to share details of a painful event – finding it hard or distressing to do so
- You want a systematic and research based approach to healing.
Possibly not the most optimal initial choice if you have an acute crisis, are self-stabilizing your emotional responses, or have limited emotional stabilization skills. A well-trained therapist for EMDR will know whether or not you are prepared and prepare you appropriately before trauma processing goes underway.
Ready to Experience Healing Beyond Talk Therapy?
EMDR therapy is a truly revolutionary approach to the understanding and treatment of trauma. It’s not about a trend, it’s about a revolution in mental health care, a revolution that is making people feel free from the burden of their old burdens.
At Go Beyond Talk Therapist, we believe healing doesn’t have to mean endlessly talking about pain. It can mean actually releasing it.
If you’re curious about whether EMDR therapy is right for you, we’d love to connect. Book a consultation today and take the first step toward lasting change.
