4 things to know about EMDR (and how to get started!)
You don’t have to be stuck in these cycles forever.
Does it ever feel like your past is always lingering? You work hard on bettering yourself but no matter what you do, old patterns keep showing up.
You’ve tried everything and you don’t know what else to do.
Let’s chat about EMDR and if this could be something for you!
You have probably heard these letters, EMDR, but just so we can be on the same page, let’s see what the heck that means.
EMDR stands for Eye Movement Desensitization and Reprocessing. It is a type of therapy that helps with past trauma and stressful/impactful life experiences. It is a popular therapy right now due to it’s ability to integrate our thoughts, feelings, and behaviors to help our brain process these old events and experiences. Let’s go over 4 things to know about EMDR to see if it is a good fit for you!
You are in control throughout the whole EMDR process!
EMDR can seem intimidating since it deals with the brain and a ton of science that can be confusing to understand. One important thing to know about EMDR is that you are always in the drivers seat. You are fully conscious and in the present moment so if the therapy is becoming too intense or you’re tired or you want a break, etc. - you can stop it!
Some people get nervous about therapy, EMDR included, because they are scared of what may get brought up and they think they will be forced to deal with it. While your therapist may explore these things that come up, they will trust your judgement if you don’t want to explore something. You get to pick where you start, when you stop, etc.
If you want to learn more about EMDR and how it works, this is something you can chat about with your therapist. Many EMDR therapists have resources such as handouts or guides that can help explain it. A big part of the EMDR process is helping you feel prepared and ready to tackle those past experiences when YOU are ready!
2. You don’t jump straight into the deep end right away.
A common myth about EMDR therapy is that you sign up for it and immediately do the techniques for reprocessing the past events. This can feel very scary or intimidating if you are wanting to go slow or haven’t done a lot of preparation to explore the past. When you sign up for most EMDR therapies, there is a lot of work to do before jumping into the deep work. We want to learn your history, your coping tools, your goals, your work and home life, etc. Then we want to set you up with amazing tools to use whenever we get to the processing part. It can take several sessions, even months, to prepare some folks. This is a great conversation to have with your therapist about how they structure those appointments and what they look for to move into the processing part.
On the other side, if you are expecting to jump into the EMDR right away and are ready for that, it can be frustrating when your therapist may ask about these other things. It is really important to go over these expectations and questions in a consultation or intake session. Some people don’t need as much time to prepare for EMDR stuff for a variety of reasons such as previous therapy or other resources they have. While you still won’t likely jump into EMDR session one, you may be able to start that in a few sessions if you already have done some prior work.
Moral of the story- talk with your therapist about fears, concerns, hopes, expectations, etc. EMDR is a very collaborative approach and a reminder to point one where YOU ARE IN CONTROL!
3. It can be used for a variety of topics, not just trauma.
EMDR was created as a treatment for trauma and is a leading evidenced based approach for traumatic events and experiences. However, since the 80s, more research has been done around using EMDR for other things such as anxiety, perfectionism, depression, self-esteem, shame, guilt, family stress, and MORE!
This is great for folks who have tried the traditional talk therapy route or read the self-help books but can’t seem to shake these patterns they are in. You don’t need a formal diagnosis of something to benefit from EMDR. Some people come in with PTSD or an anxiety diagnosis while others simply want help feeling confident in their relationships or to quiet their negative thoughts. Many people think they need to have experienced an awful trauma or have had a bad childhood to go to therapy or try EMDR but all sorts of people can benefit from therapy. You don’t have to hit rock bottom to ask for help. EMDR has been used to help with communication, boundaries, forgiveness, etc.
I might be sounding like a broken record, but this is another great thing to ask your EMDR therapist about. Some people have different training so you can share your goals and hopes with the therapist and see if they think their style of EMDR would help you reach your goals.
4. It can be done online
You know I am excited about this one! As an online therapist I am always looking for the best treatments and care for my clients! EMDR has historically been done in person but since COVID, we have found that EMDR can be just as effective online for many people! WOOOOHOOOO!
Online therapy can be wonderful for so many reasons!! I am a little bias with my completely online practice but I swear it really works! Many people love online therapy for the convenience, for the comfort, and for the ease. EMDR has been adapted to online practices and can reach a wide range of folks now! It can be really comforting to know you can do this in your own home with the safety of the therapist on the screen.
Some people choose to even do online intensives which are extended sessions to help process several things in 1 day rather than waiting week to week. Online EMDR can be done weekly, several times a week, or the longer intensives. What is great is that you can find options that fit best for you!! Are you seeing the theme of how much you are in control and how you always have options!!! If online isn’t your thing, no worries, there are options in person as well. You get to do what is best for you!
I know for me, I love working online because then I can go for a walk after long sessions or snuggle up with my cat. So there are definitely some perks to trying online EMDR!
HOW TO START EMDR!!
There are several ways to find an EMDR therapist! If you are already in therapy you can ask your current therapist if they practice EMDR or if they know of anyone. (if you are already in therapy, you may be able to continue to see them AND an EMDR therapist).
You can search online. You can use google, psychology today, mental health match, and other search tools! Psychology today and mental health match are both therapy directories where you can add filters to what you are looking for such as type of therapy you’re looking for (EMDR), gender of therapist, fees, online vs in person, etc!
Once you find someone, I always recommend a free consult. This way you can see if you match their therapy style and is a great opportunity to ask any questions you have about EMDR. EMDR relies on the trust and safety of the therapy relationship so it is really important to find a great fit therapist!
Then the therapist will help explain their process, your options, and create a plan with you!
If you are interested in signing up for EMDR therapy with me you can do that by clicking HERE! If you would like to read more about my EMDR and trauma work you can learn more by clicking here!
As always, take care of yourself!
Alicia Johnson, MS, LMFT
online EMDR therapist based in Ann Arbor Michigan, serving women all across Michigan, Oklahoma, South Carolina, Delaware, and Florida.
