How EMDR Can Help You Get Unstuck and Reclaim Your Life
Are you finding yourself stuck in a cycle of negative thoughts and behaviors that feel impossible to change? Do you often wake up feeling on edge, unable to shake off feelings of restlessness and anxiety? After experiencing traumatic, overwhelming experiences (including ongoing insecurity in attachment with a primary caregiver in early childhood), it’s common to feel lost, scared and uncertain of the future. Eye Movement Desensitization and Reprocessing (EMDR) is a form of psychotherapy that has been shown to be highly effective in treating trauma and Post-Traumatic Stress Disorder (PTSD). Developed by Francine Shapiro in the 1980s, EMDR is based on the idea that the brain processes traumatic, overwhelming memories differently than other memories, and that by using bilateral stimulation (such as eye movements or tapping) during therapy, the brain can reprocess these memories and reduce their overarching negative impact. I’m a trained EMDR Therapist and I’ll walk you through the process so you can decide if it feels like the right treatment for you.
EMDR Focuses on the Traumatic Memory and Aims to Rebuild Safety:
Overwhelming and traumatic experiences typically alter the way we view ourselves and/or the world, becoming a story that weaves its way into most areas of our lives. Have you ever found yourself trapped in some negative self belief like I’m not good enough? I’m unlovable? I’m broken? You’ve tried everything, but experiences keep reinforcing this perception. EMDR Therapy aims to reduce the negative reactivity we have when thinking about or being reminded of an overwhelming experience, and it also helps challenge negative beliefs and stories, reframing them in a more positive and empowering light. Imagine what it would be like if you suddenly started to view yourself with greater empathy and understanding. EMDR enables us to uncover and reframe the narrative that has become stuck and is no longer serving us, allowing us to break free from its grip and move forward with greater emotional resilience and well-being.
Trauma isn’t just about the bad stuff that happens to us against our will.
It’s also about the things that we needed, that would have been good for us, but didn’t get to happen. EMDR involves acknowledging and addressing both aspects: seeking to alleviate the emotional intensity of the overwhelming experiences by reducing their negative impact, while simultaneously fostering resources and experiences that were lacking or missing, to help heal and rebuild one’s life in an empowering way.
How EMDR Works in a Psychotherapy Session:
Initial Sessions to Prepare and Connect
Many clients come in tired of dealing with all the effects of trauma and are eager to jump right into reprocessing the disturbing memories. Oftentimes people don’t realize that EMDR actually has 8 phases which I discuss in this blog post. Here, I’ll just say - the beginning phases are all about connecting, and building an understanding of what happened in the past, how it’s impacting the present and what intentions the client has for their future.
It’s important to feel safe and supported in the therapeutic relationship.
That’s right: Trauma often occurs in relationships, so there is a powerful element of healing when the proper time is given to building safety and trust within the therapeutic relationship. In my practice, as a somatic therapist, I really prioritize building a safe trusting relationship with clients before jumping into the reprocessing stage of EMDR. Beginning sessions also build on basic coping skills, mindfulness skills, breathing practices, body awareness, and regulation skills so the client starts to feel confident, empowered, and ready for deeper trauma work. When there’s a relative sense of safety and a foundation of strategies for managing discomfort and intense emotional experiences, which may arise as you do any trauma healing, it is time to transition to the next phases of EMDR.
The Therapeutic Relationship Matters:
It’s important to feel safe and supported when going into deeper layers of trauma.
Once Relative Safety Has Been Established, Trauma Reprocessing Begins
During the later stages of EMDR treatment, including desensitization, the therapist and client will collaboratively decide which overwhelming experience to focus on first and the therapist will ask the client to recall the overwhelming experience while simultaneously using bilateral stimulation (such as eye movements or tapping). The client will likely be asked to identify the negative emotions, sensations, and/or beliefs associated with the event. The therapist will then help the client to process these emotions and beliefs in a new and more adaptive way, using the bilateral stimulation to help the brain reprocess the difficult memory. Bilateral tapping is also used to build and strengthen positive experiences challenging the negative beliefs and stories, reinforcing a more positive and empowered sense of self.
Benefits of EMDR:
EMDR can help you feel less overwhelmed by difficult emotions and more in control with how you respond to your thoughts, feelings, and daily stressors.
5 Potential Benefits of EMDR:
Studies have shown that EMDR can be highly effective in reducing symptoms of PTSD and trauma, including:
1. Reduced avoidance behaviors: EMDR can help individuals to confront and process traumatic memories in a safe and controlled environment, reducing the need to avoid triggers or situations that may remind them of the trauma.
2. Improved emotional regulation: EMDR can help individuals to feel less overwhelmed by difficult emotions and reduce feelings of anxiety, depression, low self worth, and irritability.
3. Enhanced cognitive functioning: EMDR can improve attention, memory, and problem-solving abilities, which can be impaired in individuals with PTSD.
4. Increased sense of control: EMDR can help individuals to feel more empowered and in control of their responses to thoughts and emotions. They can then feel empowered to take a more active role in their healing process.
5. Improved relationships: EMDR can help individuals to improve their relationships with family, friends, and colleagues, by reducing the negative impact of trauma and the core wounds, on interpersonal interactions.
Who Can Benefit from EMDR?
EMDR can be beneficial for individuals who have experienced trauma, including:
1. Individuals with a history of childhood trauma and difficult childhood experiences
2. It can help people who have had traumatic attachment wounds, like bad breakups or sudden losses
3. Individuals struggling with low self-worth, anxiety, and depression related to traumatic experiences
4. Survivors of emotional, sexual, physical, and/or verbal abuse
5. Individuals who have experienced natural disasters or accidents
6. Veterans and military personnel
What If Looking at a Past Memory is Too Overwhelming?:
Sometimes people may find it too overwhelming to explore their experiences directly. There are many ways that can make EMDR Therapy even more manageable, such as focusing on physical sensations rather than the traumatic story or content, breaking down experiences into smaller, more digestible parts, and using a more restricted and limited verbal processing approach to avoid feeling overwhelmed. EMDR doesn’t spend extended time on exposure to the distressed memory, neither does it rely on sharing detailed descriptions of the trauma. In my practice, I use a somatic approach to EMDR focusing on nervous system regulation which helps remain at a manageable pace, utilizing body awareness and regulation skills to prevent overwhelm. I suggest client’s looking to start EMDR who may be concerned about this, reach out to the individual therapist directly, to discuss their methods for pacing and structuring EMDR treatment.
How to Find an EMDR Therapist:
If you are interested in trying EMDR, it is important to find a licensed therapist who is trained in the approach. You can search for EMDR therapists in your area.
Closing Thoughts:
EMDR is a powerful tool for healing trauma and PTSD, and can be a valuable addition to any treatment. By understanding how EMDR works and the benefits it can provide, individuals can take an active role in their healing process and begin to move forward from trauma. If you are interested in learning more about EMDR, please don't hesitate to reach out.
Start EMDR Therapy in North Carolina
EMDR Therapy is proven to be highly successful in processing and healing past trauma. If you are feeling stuck and struggling to live a more satisfied life because you are stuck in the cycle of reliving past trauma or having a difficult time challenging negative perceptions you have of yourself, I can help. At Rebecca Butler Somatic Therapy and Wellness, I am here to guide you in reconnecting with yourself and restoring safety and empowerment. Follow the steps below to get started.
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