Do you ever feel like the past keeps interfering with your current relationships? Has a traumatic event profoundly affected your mental health? Do you avoid or self-medicate trauma symptoms because they feel so painful?
You're not alone. Trauma can affect both your physical and mental health. Moreover, the effects of traumatic memories can evolve into acute stress disorder, PTSD, and other mental health concerns.
Eye movement desensitization and reprocessing therapy (EMDR) has surged in popularity in recent years, and for good reason. It's considered one of the gold standards for treating trauma, and it can help you heal from the pain of your past. Let's get into how it works:
An Overview of EMDR Therapy
EMDR is an evidence-based trauma therapy intended to resolve the impact of traumatic experiences and facilitate greater emotional healing. Successfully completing EMDR is associated with stress relief, reformulation of negative beliefs, and a resolution from painful memories.
EMDR therapy consists of eight phases, each of which builds upon the last. Together, we will follow a set of detailed protocols to resolve traumatic memories.
History & Treatment Planning
EMDR starts with a history-taking and preparation phase. During this time, we will review specific traumatic memories contributing to your emotional distress. In EMDR, these memories are referred to as target memories. Target memories can include past memories and current triggers.
This information helps us formulate a treatment plan. We will also review coping skills you can use to manage any heightened emotional responses that emerge during this time.
Preparation
During the preparation phase, you will learn specific EMDR coping strategies to manage the anxiety that may arise during and after your therapy session. These strategies are important for emotional regulation. I will also introduce you to the specific techniques we will use during the subsequent phases.
Assessment, Desensitization, Installation, and Body Scan
During the assessment phase, I will have you identify a specific image related to your memory and a coinciding negative belief about yourself. We will also discuss any related emotions and body sensations- and identify potential positive beliefs. We'll rank the intensity of these beliefs to establish baseline data.
The desensitization phase of EMDR consists of bilateral stimulation. Therapists use different stimulation techniques, including self-tapping, eye movements, alternating sounds, or other body movements.
During this time, I will guide you into focusing on the target memory while participating in the rapid eye movements. After completing each set of stimulation, I will ask you to let your mind go blank and just observe whatever arises. We will continue with bilateral stimulation exercises several more times.
It's normal to experience various physical sensations and challenging thoughts during this time. If you notice a disturbance, we will spend time specifically addressing that feeling.
Closure
Each session contains closure. At this time, we will overview the session and review grounding skills. Then, if you are reminded of traumatic events during the week, we'll discuss how you can cope if you become activated.
Reevaluation
Reevaluation refers to the end of EMDR therapy.
At this point, the traumatic memory no longer triggers a significant stress response. Your brain has neutralized the negative thoughts about the trauma and has shifted into more positive beliefs about yourself, your past, and your future.
You won't forget the traumatic event, but how you remember it has fundamentally changed. You can now cope with distressing memories, and you have new positive cognitions that replace the negative associations.
How Many Sessions of EMDR Do You Need?
One of the best benefits of EMDR is that it works quickly.
The specific length of treatment varies, but many people notice significant symptom relief within about 6-12 therapy sessions. Some clients benefit from fewer sessions, although people with complex trauma or other presenting issues may need longer treatment.
EMDR can be a standalone treatment. However, many therapists use EMDR therapy within an integrative or eclectic therapeutic approach.
Are There Risks of EMDR?
All therapy comes with some inherent risks. In any trauma therapy, you temporarily feel worse before you feel better. This happens because you're becoming more aware of your psychological distress. Focusing on past memories and highlighting negative beliefs can be painful.
Many people come to therapy after spending years trying to avoid or numb traumatic memories. It may seem paradoxical- and even downright scary- to face those memories head-on. But working with a skilled, EMDR-certified therapist can help you feel safer as you move through this process.
What are the Key Benefits of EMDR?
EMDR aims to treat trauma directly. Bilateral stimulations, one of the core elements of EMDR, help decrease physiological arousal, improve attentional flexibility, and create a sense of distance between you and the traumatic memories.
EMDR Promotes Trust and Safety Within the Therapeutic Relationship
An effective therapeutic process requires a sense of security within the therapy room. An EMDR therapist focuses on establishing rapport and building authentic relationships with their client.
Although EMDR does require processing sensitive information, I will never push you to talk about something before you are ready. And if you ever feel like things are moving too quickly, we will slow down and reassess your feelings and comfort.
EMDR Is Time-Limited
Traditional talk therapy sometimes gets a bad reputation, and the truth is that many people can't or don't want to spend years in therapy before they feel better.
EMDR therapy is structured, focused, and generally time-limited. While the treatment length varies, many people experience relief within 8-12 sessions.
EMDR Can Significantly Reduce PTSD Symptoms
Research shows that about 4% of people experience post-traumatic stress disorder (PTSD). That said, the American Psychiatric Association (APA) has listed EMDR as one of the best treatments for PTSD.
Studies indicate that 84-90% of people with single-trauma memories no longer meet the criteria for a PTSD diagnosis after just 3, 90-minute sessions. Another groundbreaking study showed that 77% of combat veterans no longer had PTSD after just 12 sessions.
EMDR Can Improve Other Mental Health Conditions
Although EMDR is most known for its impact on traumatic memories, it can also resolve other psychological and physical symptoms, including:
depression
anxiety
panic disorder
disordered eating and eating disorders
chronic pain
grief and loss
low self-esteem
Even if you don't identify with having an actual trauma, EMDR therapy helps shift how you cope with adverse life experiences.
EMDR Challenges (and Changes) Negative Thoughts
What does your self-talk sound like on an ordinary day?
If you're like most people, that inner voice is probably critical. But how you talk to yourself dramatically affects your mental health. Consistently negative, internalized messages often contribute to more emotional distress.
EMDR targets distressing memories and their associated negative thoughts. But as you learn to integrate more positive thoughts about yourself, you may find that it's easier to be more self-compassionate and confident.
EMDR Is Recommended for Children
Children often experience different acute stress disorder and PTSD symptoms than adults. Some of their main mental health concerns include nightmares, school problems, extreme irritability, and behavioral difficulties.
The World Health Organization (WHO) currently only endorses two trauma therapies for children: trauma-focused CBT and EMDR.
EMDR Therapy in New York
Trauma can undoubtedly impact every part of your emotional well-being. Unfortunately, some people believe they should "get over" how they feel. Others might feel discouraged by their lack of progress in other trauma therapies.
EMDR treatment can help treat PTSD and resolve many other mental health symptoms quickly and effectively.
The thought of exploring your past may feel vulnerable or scary. This is very normal. But these negative experiences affect your current state, and resolving a traumatic experience can make a profound difference in your life.
I am here to support you during this time. And while you can't change what happened in the past, you can change your emotional responses and develop healthier coping strategies.
I would be honored to walk with you on your road to healing. Contact me today to learn more about EMDR and to get started.
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