EMDR (Eye Movement Desensitisation and Reprocessing) is a contemporary psychotherapy that differs significantly from traditional talk therapies. Rather than focusing on discussing life events in detail or finding immediate solutions, EMDR therapy aims to process distressing experiences connected to the psychological distress bringing you to therapy. While this approach might sound unfamiliar, there is growing evidence showing how effective EMDR therapy can be for a wide range of issues, including trauma, anxiety, and more.
If you’ve decided to try EMDR therapy but are unsure about what to expect, here are some tips to help you get the most out of your experience with an EMDR therapist.
1. Focus on the Present
Before your first EMDR therapy session, take some time to write down the symptoms or issues you want to work on. These could be:
Situations that trigger difficult emotions
The emotions themselves (e.g. anxiety, anger, or sadness)
Specific physical sensations (e.g. tightness in your chest, tension in your shoulders)
Negative beliefs about yourself (e.g. "I’m not good enough")
Behaviours you'd like to change (e.g. avoidance, overeating)
As you work through the EMDR process with your therapist, you should start noticing shifts in these symptoms. The goal of EMDR therapy is to help you reprocess distressing memories so that they no longer trigger intense emotional or physical reactions.
Example: Someon experiencing panic attacks in social situations may write down symptoms such as "fear of speaking in public" and "physical sensations of rapid heartbeat and dizziness." Over time, these responses may lessen as the underlying trauma or stress is processed in EMDR therapy.
2. Explore the Past
In EMDR therapy, the past plays a crucial role in healing present symptoms. EMDR therapists often ask clients to identify memories or experiences that may be linked to their current problem. While some memories are clear and obvious, like a car accident that causes nightmares, others are more subtle and may require deeper reflection.
If you're working on negative beliefs about yourself, like "I’m not good enough," try to think about the earliest time you felt this way. Often, but not always, these beliefs stem from childhood experiences. In EMDR therapy sessions, your therapist will help you look for these memories, but it can be helpful to begin reflecting on them beforehand.
Example: Someone struggling with low self-esteem might trace their belief of "I’m unworthy" back to early experiences of being bullied at school. Processing these memories in EMDR therapy can reduce the emotional intensity tied to them.
3. Take Care of Yourself
EMDR therapy can be emotionally and physically demanding, especially when working through traumatic memories. It’s important to be mindful of your emotional capacity and take steps to support yourself outside of sessions. Some people find that they feel worse before they start feeling better, as processing distressing memories can bring up uncomfortable emotions or sensations.
Before starting EMDR therapy, ask yourself if you’re ready to face these emotional challenges and what support systems you have in place. Consider strategies for self-care, such as:
Checking in with a trusted friend or family member
Engaging in activities that bring you joy or meaning
Practicing relaxation techniques or light exercise
Giving yourself space and time to rest after sessions
Example: After an intense EMDR therapy session, you might schedule time to unwind with a walk in nature or a relaxing bath to help your nervous system settle.
4. Practice Mindfulness
During EMDR therapy, your therapist will guide you through the processing phases, often asking you to notice any thoughts, emotions, or physical sensations that arise. They might ask questions like, “What are you noticing now?” or “Where do you feel that in your body?” This part of the process can be challenging for some people, as we're often used to reacting to our thoughts and feelings rather than simply observing them.
Practicing mindfulness before your EMDR sessions can help you become more comfortable with this process. Mindfulness teaches us to observe our inner experiences (thoughts, emotions, and sensations) without judgment. By developing this skill, you’ll be better equipped to notice what comes up during EMDR therapy and allow the processing to unfold naturally.
Example: Before starting EMDR therapy, a client might practice mindfulness by sitting quietly for a few minutes each day, noticing their breath, body sensations, and thoughts as they come and go without trying to change them.
5. Be Patient
While EMDR therapy is often praised for its effectiveness, especially with single-event traumas, it’s important to remember that many issues stem from multiple events over a lifetime. If you’re dealing with complex trauma, anxiety, or long-standing emotional difficulties, EMDR therapy may take time to produce noticeable results.
Many therapists recommend giving EMDR at least 4-6 processing sessions before evaluating its effectiveness. Progress can sometimes be slow and challenging, but it’s often faster than many other forms of therapy. Trust in the process, and allow yourself the time to work through your issues fully.
Example: A person processing childhood trauma in EMDR therapy may find that initial sessions stir up difficult emotions, but by the fourth or fifth session, they begin to notice significant improvements in how they respond to triggers in their everyday life.
Conclusion
While these tips can help you get started with EMDR therapy, they are by no means essential. Your EMDR therapist will guide and support you through every step of the process, helping you feel safe and comfortable as you work through difficult memories and emotions.
Whether you’re seeking relief from trauma, anxiety, or other forms of distress, EMDR therapy offers a powerful approach to healing. With the right preparation and mindset, you can make the most of your experience and begin your journey toward lasting change.
