EMDR stands for Eye Movement Desensitization and Reprocessing. It is a psychotherapy technique that was originally developed to help individuals process and overcome the distressing effects of traumatic experiences. EMDR was first introduced by Francine Shapiro in the late 1980s.
The therapy involves a structured eight-phase approach that incorporates elements of cognitive therapy, exposure therapy, and bilateral stimulation (often in the form of side-to-side eye movements, but other methods like tapping or auditory tones can be used). The goal of EMDR is to help the individual reprocess traumatic memories, reducing their emotional intensity and allowing the person to integrate the memories in a more adaptive and less distressing way.
The eight phases of EMDR are as follows:
History-taking and treatment planning: The therapist gathers information about the client's trauma history and develops a treatment plan.
Preparation: The therapist helps the client understand EMDR and teaches coping strategies to manage emotional distress.
Assessment: The therapist and client identify specific target memories to be processed during the sessions.
Desensitization: The client focuses on a traumatic memory while simultaneously experiencing bilateral stimulation (e.g., eye movements). This process helps reduce the emotional charge associated with the memory.
Installation: Positive beliefs and thoughts are identified and linked to the target memory to enhance a more positive outlook.
Body Scan: The therapist helps the client identify and process any residual physical tension related to the trauma.
Closure: The therapist ensures that the client is stable at the end of each session, and any remaining emotions are managed.
Reevaluation: The progress of previous sessions is reviewed, and additional targets are identified if necessary.
As for using EMDR as a self-help tool, it's essential to note that EMDR is typically conducted by trained mental health professionals, such as licensed therapists or counselors. The therapy requires specific training, skills, and ethical considerations, especially when dealing with traumatic memories.
While some individuals might use self-help resources or techniques inspired by EMDR, it's essential to be cautious when attempting to self-treat trauma or any mental health concern. Trauma processing can be intense and may bring up difficult emotions and memories that require professional guidance and support to process safely.
If you have experienced trauma and are interested in EMDR or other therapeutic approaches, it's recommended to seek help from a qualified mental health professional who specializes in trauma treatment. They can provide appropriate guidance, support, and expertise to help you work through your experiences in a safe and effective manner.