What is EMDR?
By Jeanne Cross, LCSW, LAC · Published · Last reviewed
Could I benefit from EMDR?
Do you have a “cringe” compilation of perceived errors that you have made that play on repeat in the back of your mind? Is it hard to let prior perceived mistakes or traumatic experiences “go” leading to anger, resentment, depression, or anxiety? If the answer to either question is “yes,” it is likely that EMDR therapy can bring relief.
EMDR, or Eye Movement Desensitization and Reprocessing, has become a buzzword in the therapy world in recent years, but what exactly is it? Initially, EMDR was created in the 1980s by Francine Shapiro to initially target trauma. Since then, EMDR has also been proven to be effective with anger, depression, anxiety, OCD, etc.
EMDR is based on the idea that unwanted life experiences varying from “cringe’ moments of embarrassment or regret to horrific trauma can become non-adaptively coded in your brain, which can lead to symptoms, such as depression, anxiety, anger, difficulty trusting self and others, etc,. EMDR uses bilateral stimulation, such as side to side eye movements, to mimic your sleep REM cycle when memories are typically processed. Research demonstrates that this process changes the way that memories are stored in the brain and decreases the symptoms, reactions, and feelings of distress caused by the prior distressing event(s). Oftentimes, someone can find relief from symptoms in just a few sessions.
So how does EMDR actually work in practice? EMDR uses an 8 phase treatment model that is guided by the therapist.
How do you “do” EMDR?
EMDR follows eight structured phases: history and treatment planning, preparation, assessment, desensitization, installation, body scan, closure, and reevaluation. Only three of them involve active memory processing; the rest get you ready and keep you steady. We walk through each one, and what it feels like, in our guide to the 8 phases of EMDR therapy.
It is not uncommon to feel stuck in therapy, but it can also feel very frustrating and discouraging. With the research and evidence demonstrating the effectiveness of EMDR, it can be worth trying something different. Therapy is a place for you to feel safe to face the hard things, and EMDR can do just that.