What the Heck is EMDR?
What IS EMDR?
If you Google it, the AI assistant will tell you it stands for Eye Movement Desensitization and Reprocessing, a therapy used to treat trauma, anxiety, and upsetting memories through bilateral stimulation.
Great, thanks so much, that clears it all up.
Allow me to explain in a more human focused way.
Let's start with a little understanding around trauma and how memories get stored in our brains.
A Metaphor for Traumatic Memories
I explain trauma to my clients like this: Our brain is like a filing cabinet and sometimes, memories or beliefs get stuck in the wrong folder. The brain was supposed to put this traumatic event in the long term memory folder, but accidentally stored it in short term memory. So, when we think of that memory, our body experiences it like it's happening now, even though we KNOW it is not.
In short, EMDR allows us to put that folder in the right place: long term memory.
What The Heck Is Bilateral Stimulation?
Simply put, bilateral stimulation (BLS) is when both sides of your body/brain are engaged in a rhythmic way, such as by moving your eyes back and forth from left to right, using tones in either ear, or tapping each side of your body. According to the American Psychological Association, bilateral stimulation reduces the intensity of emotions and images associated with traumatic memories.
How Does EMDR Actually Work?
EMDR is technically an 8 step process, but I will only focus on a few in this blog. One of the most important steps for EMDR is identifying 'targets,' which generally refer to negative cognitions we have about ourselves, such as "I am unsafe," "I am unlovable, "I am not enough," etc. Once we have these thought networks identified, we can use bilateral stimulation to desensitize to those thoughts, ESPECIALLY in relation to negative memories, experiences etc.
A Fairly Innocent Example
Imagine a kid, Peter, is attacked by a dog when he is 5. It's very scary, he is hurt, and while it was definitely a big deal, he heals and everything seems to move on accordingly. However, his brain does not code this memory as past and instead keeps it in the ‘present’ folder. Flash forward 20 years and he is going to therapy. He talks to this therapist and realizes he has a deep fear or sense of being unsafe. They trace it back to this memory with the dog, where during the attack, the thought "I am in danger" was on full blast. That memory was not encoded properly and now, his "I am in danger button" is pressed constantly in his head! So, he tries EMDR with his therapist.
What Does EMDR Look Like In Action?
After identifying that thought of "I am in danger," the counselor and Peter would engage in the stages that most people think of when they hear EMDR. The counselor would ask Peter to recall that memory, pair it with the thought of "I am in danger," and then use fast BLS in order to help the client desensitize to the thought and memory. Eventually, the counselor would also want to "install" a more positive thought or belief. In this example, it may be "I will be okay." The therapist would ask Peter to hold the memory and the positive cognition in mind, while engaging in slow BLS, which helps to strengthen that positive belief. Depending on the situation and the client, they may work through other memories or instances where that thought of "I am in danger" was activated.
Putting It All Together
EMDR sounds mysterious and complicated, and in a way, it is, but it is also a well documented treatment for trauma, anxiety, and other mental health concerns. We combine psychology and biology in order to help someone put their memory in the right place and become "desensitized" to the intense thoughts and emotions related to that memory. Many people are often surprised that it works and if you dive into its origins, it was kind of one of those accidental inventions (like chocolate chip cookies; look it up if you don't believe me!). However, it is often helpful in moving past 'stuck' memories or thoughts in a therapeutic setting.
EMDR can be used to treat situations like a dog attack, as well as a physical or sexual assault, combat trauma, and other distressing events, often labelled trauma.
Not to Oversimplify…
I wanted to discuss this topic so people have an accessible way of understanding what EMDR is, how it works, and why their counselor might want to try it with them. I certainly did not explain this model in as much depth as we learn about it as counselors. If your therapist is interested in using this approach or you are seeking EMDR treatment, please learn more from your counselor or check out the resources I have listed below.
In My Practice
I have completed the Certificate in Advanced EMDR Therapy Skills, which gives me the credential of EMDRPT-II. I use EMDR with my clients when we both agree it would be helpful to address a traumatic memory or a deeply rooted anxious thought. Learn more about my services here. If you are looking specifically for a highly trained EMDR therapist, I recommend using the EMDRIA "Find an EMDR Therapist" tool.