What Happens During an EMDR Session?
During an EMDR session, you work with a therapist to identify a distressing memory, process the emotions and beliefs connected to that memory using bilateral stimulation, and reduce the emotional intensity associated with it. EMDR sessions typically include preparation, memory processing, emotional regulation techniques, and a structured closing process.
What is EMDR?
EMDR (Eye Movement Desensitization and Reprocessing) is a structured psychotherapy approach that helps people process traumatic or distressing memories using bilateral stimulation and evidence-based treatment protocols.
Eye Movement Desensitization and Reprocessing, or EMDR, is a type of trauma therapy that has become more well known in the past decade. It’s a highly researched and effective form of therapy that was developed as a way to heal from trauma and distressing memories. In addition to being an effective trauma treatment, EMDR can help with anxiety, depression, phobias, chronic pain, grief, eating disorders, and substance use.
Understanding the Basics of EMDR
EMDR works to help the brain process trauma. You know how your body has a process to heal wounds? The theory behind how EMDR works is similar – that our brains have the ability to recover from trauma. EMDR helps facilitate this recovery by reprocessing disturbing memories that were not processed adequately by your brain in the past, which lessens the distress you feel when recalling those experiences.
EMDR uses bilateral stimulation (BLS), including eye movements, tapping, and sounds, to encourage your brain to effectively reprocess those disturbing memories so you no longer feel the distress you once experienced when thinking about them.
What Is Bilateral Stimulation?
Bilateral stimulation is the use of alternating left-right sensory input, such as eye movements, tapping, or sounds, during EMDR therapy to facilitate memory processing.
EMDR is different from traditional talk therapy because it doesn’t require you to talk extensively about traumatic memories. It also tends to work much faster than traditional talk therapy, which can be motivating. EMDR works well in conjunction with talk therapy, so you have a space to process trauma and distress with EMDR and then a space to unpack everything else.
The Phases of EMDR Therapy
There are 8 different phases within the EMDR therapy process.
The 8 Phases of EMDR at a Glance:
- History and treatment planning
- Preparation
- Assessment
- Desensitization and reprocessing
- Installation of positive beliefs
- Body scan
- Closure
- Reevaluation
History & Treatment Planning
This phase encompasses the initial sessions with your therapist, where you discuss your history to help guide your course of treatment. In this phase you will likely identify some key issues or triggers you’d like to work on in your sessions, and discuss your goals for the future.
Preparation
In phase 2, you’ll learn grounding techniques and coping strategies to help support you throughout the process. Your therapist will explain how EMDR works, and exactly what to expect in each session. They’ll help you practice strategies for managing your emotions and teach you how to do the bilateral stimulation that you’ll use in the desensitization and reprocessing phase.
Assessment
In phase 3, you’ll select, with the help of your therapist, the distressing memory to target in your session. Your therapist will help you assess the different components of the memory, and you’ll measure your level of distress using a scale called the Subjective Units of Distress. You’ll also identify negative beliefs you have that are tied to the distressing or traumatic memory, and pick out positive replacement beliefs to install going forward.
Desensitization & Reprocessing
This is the phase where you start to use bilateral stimulation. In phase 4, you’ll hold an image of the distressing memory in your mind while tapping or moving your eyes side to side. Your therapist will guide you through the tapping and encourage you to notice the thoughts, images, and body sensations that accompany the memory. During this phase, the distress around the memory will typically go down.
Installation of Positive Beliefs
In the next phase, you’ll start replacing the negative beliefs you hold around this distressing memory with the positive beliefs you selected in phase 3. You’ll also use bilateral stimulation during this phase.
Body Scan
In this phase, you’ll check your body for any signs of lingering distress from the memories you’re targeting. You’ll use body awareness techniques explained to you in phase 2 to measure the progress of desensitizing the painful memory, and use bilateral stimulation to process any residual distress in the body.
Closure
Each reprocessing session will end with something called closure to help you ground your emotions and prepare to leave the session. This portion of the session will also include a discussion of how you might feel after your session and how to handle the emotions that may come up before your next session.
Reevaluation
The final phase of EMDR will actually be the first thing you do at your next session after reprocessing. In this phase, your therapist will start the session by reviewing your progress and deciding whether more EMDR is needed.
What happens before your first EMDR session?
It might seem intimidating to jump right in to treating trauma or serious mental health concerns. But just like most other therapy modalities, EMDR is based on the therapeutic alliance between the client and the therapist, so there are several sessions before you jump into the deep work. These are the first two phases of EMDR.
Before you get into the desensitization and reprocessing stages, you and your therapist will complete an intake session, where you discuss what brings you to EMDR therapy and what your goals for treatment are, and your therapist will complete and assessment to help guide your treatment.
Your therapist will also teach you about EMDR and explain the theory behind it and how it works so you have a better understanding of what to expect. You’ll also learn some new skills for grounding and coping strategies to help support you as you go deeper into the desensitization and reprocessing work, which can be emotionally dysregulating. It’s important to have a foundation of these skills to use later, so your therapist will make sure you’ve got a good handle on these. All of this ensures that you’re ready for the rest of the phases of EMDR.
What to Expect Emotionally During an EMDR Session
An EMDR session usually lasts 60-90 minutes, and they can be in person or online. In the first two phases, sessions will resemble a more traditional talk therapy session, while your therapist learns your history, plans your treatment and teaches you resources to help with the emotions that are activated during EMDR. Once you get to phase three, you will begin to focus on specific distressing memories to reprocess, and phases 4-7 will make up the remainder of your session.
During EMDR sessions, you may experience intense emotional reactions due to the distressing memories and how reprocessing works. It’s common to cry, experience emotions like anger, grief, shame, guilt, relief, overwhelm, or even numb. It’s also likely that you’ll experience physical sensations in your body as a result of these emotions, which your therapist will help you notice during the Body Scan portion of EMDR.
After an EMDR session, you may feel extremely tired or emotional. You might experience relief or you might experience some of the emotions you felt during your session. This is why it’s important to feel confident using the coping skills you learned in phase 2 to help you feel more grounded and contain your distress until your next session with your therapist.
Frequently Asked Questions About EMDR:
How long does an EMDR session last?
Most EMDR sessions last between 60 and 90 minutes, although treatment plans vary depending on individual needs.
Is EMDR emotionally intense?
EMDR can bring up strong emotions because it focuses on distressing memories, but therapists teach coping and grounding skills before reprocessing begins.
Do I have to talk about my trauma in detail during EMDR?
No. One of the unique aspects of EMDR is that it often requires less detailed discussion of traumatic memories than traditional talk therapy.
How many EMDR sessions will I need?
The number of sessions depends on the complexity of the issues being addressed, treatment goals, and individual response to therapy.
What should I do after an EMDR session?
Many people benefit from rest, hydration, journaling, self-care, and practicing grounding skills after EMDR sessions.
How to get the most out of your EMDR session
Studies show that the most important part of the therapeutic process is the alliance between the client and therapist, so make sure to choose someone that you like and trust. Remember that EMDR happens in stages, so be patient with the process.
It’s also helpful to practice self-care between your EMDR sessions, and to reference coping skills and grounding techniques that your therapist taught you in the Preparation phase. In addition, make sure to bring up any concerns with the process to your therapist! They are there to guide you through the process and are happy to help you with any questions or concerns you may have.
Key Takeaways
- EMDR is a structured therapy designed to process distressing memories.
- Treatment follows eight distinct phases.
- Bilateral stimulation is used during memory reprocessing.
- Strong emotions can occur during sessions, but therapists teach coping skills beforehand.
- EMDR can be used for trauma, anxiety, depression, grief, and other concerns.
If you’re looking for expert mental health help, including EMDR therapy, in Lake in the Hills, Elgin, Woodstock, Illinois, or online throughout Illinois our community of therapists is here to support you. Get in touch today to get started.
Pivotal Counseling Center is now accepting Medicaid including Blue Cross Community Medicaid, Meridian Medicaid, and Molina Medicaid for outpatient counseling.
