What Should I Think About During EMDR?
Eye-movement desensitization and reprocessing (EMDR) therapy is unlike traditional talk therapies in a variety of ways. While there is some talking involved, including opening up about your history and focusing on your anxious or distressing thoughts, the focus is on reprocessing those thoughts through bilateral stimulation.
Your therapist will guide your eye movements back and forth as you focus on those thoughts, but if you’re not familiar with EMDR or what to expect, that idea can feel a little overwhelming or even confusing.
What are you actually supposed to think about?
Focusing on a Target
Throughout your EMDR sessions, your therapist will have you focus on a specific targeted memory or thought. For people utilizing EMDR for trauma, it isn’t always easy to “go back” and focus on the traumatic experience you had to go through. But your therapist will be with you every step of the way, guiding you through the experience in a safe setting.
Each session will likely focus on a different targeted memory or thought. You should think about those things during the desensitization and reprocessing periods. As you become desensitized to the memory or thought, you’ll be able to change your perspective on it. The purpose of EMDR isn’t to make these thoughts disappear. It’s to shift the way you see them so they don’t have so much control over you.
Do What Comes Naturally
Don’t feel like you have to force yourself to come up with a specific memory or idea. Instead, listen to your mind and body. Observe the things that come to mind naturally. That might include specific images, feelings, or even physical sensations associated with a particular thought.
As you allow things to happen naturally, focusing on one idea or memory will be easier. Think of it as your mind’s way of telling you where you need the most help and support instead of trying to force a thought to come forward. Adding pressure on yourself will only add to your tension and anxiety.
Know What to Expect
Your therapist will talk to you about the EMDR process and what to expect as you go through your sessions. Every therapist has a different way of using bilateral stimulation. Some will move their finger back and forth. Others might use an object or even make a tapping sound.
Knowing what to expect can keep you from getting distracted by those movements or sounds. You can instead focus on your specific memory or thought without getting caught up in the process itself. If you start to feel overwhelmed, talk to your therapist about it. Together, you can work on establishing a safe space in your mind that you can use to calm down and feel more grounded.
Trust the Process
EMDR is a unique experience in the world of therapy. Again, it’s different from many traditional forms of talk therapy. So, developing a positive, healthy relationship with your therapist is important. You’re handing over some of the deepest, most negative thoughts and memories possible. That can feel overwhelming at first. Always work with a therapist who prioritizes your comfort every step of the way.
The right therapist will make it easier to trust the entire EMDR process. You might end up experiencing emotions you haven’t felt in a very long time. It’s okay to let those come to the surface. That’s what happens when you don’t force certain thoughts or memories and instead let them come naturally. It’s a healing process, but because EMDR is a relatively short-term therapy, you’re likely to see results quickly.
If you’re interested in learning more about EMDR therapy or have specific questions, don’t hesitate to reach out. I’m happy to provide more information or set up a consultation.
