EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a form of psychotherapy that can help people who have experienced trauma. During EMDR, you recall distressing memories while moving your eyes back and forth, usually by following the movement of your therapist’s finger. This helps to “reprocess” the memories, reducing their painful intensity.
You might have heard about EMDR before and thought eye movements seem silly and unlikely to have any effect on PTSD. However, these eye movements actually simulate the REM sleep cycle. During this cycle of sleep, your brain is processing and filing memories.
When you have PTSD or have unprocessed trauma, those memories of the event have not been properly stored in your brain. They remain “stuck” in a way that causes you to relive that trauma over and over, activating the fight-or-flight response and causing you to feel like you are right back in the center of the experience.
Through side-to-side eye movements, known as bilateral stimulation, your therapist can help you reprocess the memory so you no longer live in the center of its intensity. EMDR enables you to view the trauma from a distance.
EMDR is an intense process, but the results can be life-changing. If you are getting ready for your first session, here is how you can prepare.
Preparing for Your EMDR Session
Before starting EMDR, it’s important to prepare yourself mentally and physically. Find a quiet, private place where you feel comfortable opening up about difficult experiences. Let family members know you need time alone and minimize distractions.
Decide why you’re pursuing EMDR and what you hope to gain. Maybe you want to overcome anxiety, process grief, or find inner peace. Focusing on your intention will help guide the session. Work with your therapist to pinpoint specific traumatic or distressing memories to target during EMDR. Discuss how those memories make you feel and rate their emotional intensity.
Your therapist will teach you grounding exercises to help you stay focused during EMDR and calm feelings of distress. You can practice deep breathing, visualization, and sensory techniques. Get plenty of rest, limit alcohol and caffeine, and try a light exercise like walking or yoga. Eat healthy, comforting foods and connect with your support network. Taking good care of yourself will enhance the effectiveness of your EMDR experience.
Staying Focused During EMDR: Tips and Strategies
The key to successful EMDR therapy is staying focused during your sessions. It’s easy for your mind to wander, but try to keep your thoughts on the targeted memory or issue you want to process.
First, find ways to limit distractions. Turn off your phone and any electronics before starting a session. Take deep breaths to clear your mind of cluttered thoughts. Ask your therapist if they have calming music or nature sounds playing. This can help block out ambient noise.
Focus on the sensations and feelings that arise as you recall certain memories. Pay close attention to images, sounds, smells, tastes, or physical feelings that arise. Verbalize these to your therapist — saying them aloud helps to strengthen the connection in your mind.
If your mind does drift during a session, don’t get frustrated. Gently bring your focus back to the issue at hand. You can ask your therapist to re-cue the memory or thought you were processing. With practice, staying focused for longer periods will get easier.
Finally, be open to whatever comes up during your session. While you have a goal or target in mind, your mind may make unexpected connections or bring up related memories. Go with the flow, and let your mind sometimes take the lead.
EMDR can seem a little strange at first, but going with the flow and letting your mind wander can help process traumatic memories. Don’t stress too much about controlling your thoughts. Let the bilateral stimulation guide you; notice whatever comes up without judgment. If you want to learn more about how EMDR therapy can help you process trauma, book an appointment with us today.
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