Eye Movement Desensitization and Reworking (EMDR) is a psychotherapy that has been shown to be very effective in healing a wide range of psychological problems in people of all ages. It was originally used to treat war veterans with post-traumatic stress disorder and with women who had experienced sexual assault.
Steps
Step 1. Know what it is
EMDR therapy uses an 8-step pathway, three leading protocols that address past events, current triggers, and an imaginary future model for adaptive functioning. After you have a history and a plan, the therapist works with you to identify the specific goal. It invites you to recall terrible aspects or a distressing event, what you saw, heard, heard, thought, and identify the negative issue associated with the memory (for example: "It was my fault"). The therapist helps you focus on the disturbing aspects of the episode and instructs you to follow your hand as it moves back and forth (or offers you to listen to alternating sounds, or tactile stimulation), taking note of all this. that goes through your mind.
During regular breaks, either directed by the therapist or that you can initiate yourself, you are asked to take a deep breath and report any feelings, thoughts or other reactions you are experiencing. The series of eye movements are repeated until the memory becomes less distressing and is associated with positive self-belief (for example: "I did my best"). You may experience an increase in the intensity of some emotions along the way, but by the end of the session most people report a noticeably reduced reaction
Step 2. Find a competent EMDR therapist to prepare you for your recovery
This is complex therapy and you should not attempt it without the supervision and guidance of a qualified EMDR therapist.
To find an EMDR therapist in your area, search the internet for sites dedicated to this therapy which may have lists of experts
Step 3. Remember that one of the fundamental benefits of EMDR therapy is that you are in control of present thoughts and emotions, even if you were not in control of past events
- During therapy, you should never fully relive an experience or recall it in detail.
- You can decide to keep the lights moving or to stop them (the same goes for alternating sounds, tactile impulses, hand movement or finger clicking on the knee).
- You are the one who decides to adjust the "dose" or balance of the treatment.
Step 4. Follow your therapist's directions on when to take breaks during the session
This will help you stay in the present.
- While you always have the option to "pause" during treatment, the therapist should stop bilateral stimulation every 25-50 stimulations.
- During the pause he will ask you to take a deep breath and briefly say what you are noticing.
- Pauses help keep a "foot in the present" while you are processing the past.
- Again, remember that you are the "boss", so therapy does not have to "dig" into repressed memories, as some are "repressed" from your mind to protect you.
- Such memories can surface when there is sufficient preparation and at the right time.
Step 5. Consider the importance of rhythm and the amount of stimulation
If, during therapy, you feel that the EMDR treatment is too intense, it may be necessary to review with the therapist all the resources that need to be used, both during and between sessions.
- The therapist can use a variety of techniques to make the process less painful.
- It might suggest that you are shooting a scene in your mind in black and white, turning the volume down, erecting a bulletproof glass wall between you and the painful scene, and so on.
Step 6. Remember that there are many "interventions" that can facilitate the processing of painful memories
The therapist may use these interventions, called "cognitive weaves," to help you bring your adult 'me' perspective into play.
- These intertwining contribute to strengthening the sense of security, responsibility and the ability to choose.
- The therapist may ask you questions like "are you safe now?" or "who is responsible?" and "do you have more choices now?"
- These are all questions that can be very helpful in continuing the process.
Step 7. Prepare with your therapist
One of the initial phases (phase 2) of this therapy involves "'preparing for memory processing"' or desensitization.
- While many people mistakenly believe this technique is just memory processing or desensitization, know that this only applies to stages 3-6 of a full 8-step, 3-protocol pathway called EMDR.
- In phase 2, the difficulties are addressed “all at once,” so you need to have a “plan” or a “container” to help work through the more difficult aspects.
- This also helps create strategies for managing the triggers you may encounter in daily life.
- In phase 2, you learn difficulty management strategies and self-relaxation techniques that you can use during EMDR treatment or when you feel the need.
- If you begin to feel overwhelmed, you can return to the present reality (with the therapist's help during the session and alone between sessions) and feel confident enough to continue therapy.
