Many of us carry the weight of past painful experiences, often unaware of how they negatively impact our present wellbeing. Traumatic memories, unresolved emotional wounds, and unrecognized pain can linger in our psyche and body, manifesting in unhelpful thoughts and behaviors. 

These unhealed past challenges can make it even more difficult to navigate normal stressors like demanding work schedules, family obligations, and relationship issues. Thankfully, there are now many evidence-based resources available to help us heal from these experiences and improve our emotional wellbeing.

Eye Movement Desensitization and Reprocessing (EMDR) therapy is one powerful tool that can help individuals heal from trauma and improve overall mental health. 

What is EMDR?

EMDR is a highly researched and effective psychotherapy approach that can be used to address a variety of challenges, including:

• Post-traumatic stress disorder (PTSD)
• Anxiety
• Depression
• Phobias
• Negative self-beliefs

Developed by Francine Shapiro, Ph.D., EMDR works by helping the brain process and integrate disturbing memories. During EMDR sessions, you’ll work with a trained therapist to identify a specific memory, negative belief, or experience that is causing distress. The therapist will then guide you through a series of bilateral stimulation techniques, which can involve eye movements, hand tapping, or auditory tones. The idea is that these bilateral stimulations help your brain reprocess negative memories and reduce their emotional impact. 

While the specifics may vary depending on the therapist and your needs, some common tools for bilateral stimulation include: 

• Eye Movements: The therapist may instruct you to follow their fingers or a light bar moving back and forth across your field of vision. 
• Tapping: The therapist may gently tap, or have you tap, on your hands or other bilateral points (like your knees) in an alternating rhythm. 
• Auditory Tones: You might listen to headphones that emit sounds alternating between your left and right ears. 

While bilateral stimulation is a key aspect of EMDR, it is important to remember that it isn’t the sole therapeutic element. Bilateral stimulation is used in conjunction with the guided processing of thoughts, emotions, and physical sensations associated with the targeted memory. This processing happens within the context of a strong therapeutic relationship where safety is paramount. A trained therapist will have the skill and expertise to monitor your emotional experience throughout the session, ensuring you stay within safe ranges to avoid re-traumatization or symptom worsening.

Why Consider EMDR?

EMDR is evidence-based, meaning that it is reputable and the research shows this method to be effective and reliable. It has been shown to work well as a standalone treatment or in conjunction with traditional talk therapy. EMDR has the potential to help with issues such as:

• PTSD, Past Trauma, or Difficult Life Events: Witnessing a disturbing event, experiencing illness, job loss, complicated grief, childhood neglect, or exposure to dangerous or life-threatening situations can leave lasting emotional scars. EMDR can help you cope with these events, and move forward. 
• Chronic Stress and Demanding Work Environments: Fast-paced work environments can be breeding grounds for stress. If you struggle with chronic stress, difficult memories, or unhealthy patterns impacting your work and wellbeing, EMDR can help reprocess past experiences that might be contributing to present-day challenges. 
• Anxiety and Depression: EDMR can address the underlying causes of anxiety and depression that stem from past experiences. By processing and integrating these experiences, individuals can experience a significant reduction in anxiety and depressive symptoms. 
• Difficult Family or Romantic Relationships: Sometimes past painful experiences can make it difficult to feel safe expressing closeness and vulnerability in relationships. If past interpersonal traumas are causing you difficulties in your current relationships, EMDR may help you identify the traumas and help heal them. 
• Negative Self-Beliefs: Our experiences shape how we see ourselves, and sometimes what we learn in our early lives doesn’t help us succeed in adulthood. EMDR can help you address negative self-perceptions and build a more positive self-image. 

The Research on EMDR

EMDR is one of the most researched psychotherapy approaches available today. Multiple studies by organizations like the World Health Organization (WHO) and the American Psychological Association (APA) have recognized EMDR as an effective treatment for PTSD and other mental health conditions. And, while results vary, EMDR often shows effectiveness in fewer sessions compared to some traditional talk therapies for specific issues like PTSD. 

Finding an EMDR Therapist 

If you think EMDR might be a good fit for you, the next step is to find a qualified therapist. The EMDR International Association (EMDRIA) maintains a directory of EMDR therapists you can review. 

Remember that EMDR can bring up strong emotions during sessions so it is important to choose a therapist that you feel comfortable and safe with. When researching for an EMDR therapist, inquire about their experience and approach. Reputable therapists will be experienced and credentialled, and prioritize your emotional safety, confidentiality, and wellbeing throughout the process. 

Important Considerations: 

• EMDR is a collaborative process: It involves working closely with a therapist to identify and address past experiences. It is not a quick fix, and the number of sessions can vary based on individual needs. 
• EMDR may not be for everyone: While it has shown effectiveness in many cases, other therapeutic approaches might be more suitable depending on the specific situation. 
• Traditional therapy can be a great starting point or compliment to EMDR: If you are curious about exploring past experiences but are unsure if EMDR is the right fit for you a therapist can help you determine the most appropriate approach for your needs. Read more about the key to finding a good therapist here. 

Your mental health is important and you deserve support for what you have been through. If you are considering EMDR or any other form of therapy, know that you are taking a powerful step towards healing and growth. Remember, you are not alone in this. 

If you’d like to continue reading about trauma, Kristen Peairs who is a registered dietitian, licensed massage therapist, and professional educator, talks more about trauma and how it is stored in the body in this blog post called Traumas Big and Small: What They Are and How to Recover.