EMDR stands for Eye Movement Desensitization and Reprocessing. It is a psychotherapy approach developed by Francine Shapiro in the late 1980s primarily used to treat post-traumatic stress disorder (PTSD) and other trauma-related disorders. EMDR is based on the idea that traumatic experiences can become "stuck" in the brain, leading to emotional distress and psychological symptoms. The goal of EMDR is to help individuals process and integrate these traumatic memories, reducing their emotional charge and the negative impact they have on daily life.
The typical EMDR session involves the following eight phases:
History-taking and treatment planning: The therapist gathers information about the individual's trauma history and identifies specific memories or experiences to target during treatment.
Preparation: The therapist explains the EMDR process, establishes a therapeutic relationship, and teaches the individual coping strategies to manage emotional distress.
Assessment: The individual identifies the negative beliefs, emotions, and physical sensations associated with the targeted traumatic memories.
Desensitization: The individual engages in bilateral stimulation, which can involve eye movements, taps, or sounds, while simultaneously focusing on the traumatic memory. This process aims to desensitize the emotional charge connected to the memory.
Installation: Positive beliefs and self-statements are incorporated to replace the negative beliefs associated with the traumatic memory.
Body Scan: The individual checks in with their body to identify and release any residual tension or distress related to the traumatic memory.
Closure: The therapist ensures that the individual is in a stable emotional state before ending the session.
Reevaluation: In subsequent sessions, the therapist checks on the progress made and addresses any lingering emotional distress or new memories that may arise.
Regarding self-help, while EMDR is typically administered by trained mental health professionals, there are some self-help tools and techniques based on the principles of EMDR that individuals can try. These tools may involve bilateral stimulation (e.g., following hand movements, tapping alternating sides of the body) while focusing on the traumatic memory or distressing event.
However, it is essential to recognize that self-help techniques might not be as effective as formal EMDR therapy, particularly for complex trauma or severe PTSD. EMDR is a structured and evidence-based therapeutic approach that involves specific protocols and the guidance of a trained therapist to ensure its safety and effectiveness.
For individuals seeking to address trauma on their own, other self-help approaches, such as mindfulness exercises, relaxation techniques, and self-compassion practices, can be beneficial. However, for more severe trauma or if you find yourself struggling to cope, it's essential to consider seeking support from a qualified mental health professional who can provide appropriate guidance and treatment.