Is EMDR Right For Me?
Eye Movement Desensitization and Reprocessing, commonly known as EMDR, has gained considerable attention over the years as an effective approach for treating psychological trauma. Despite the buzz, you might still be asking yourself, "Is EMDR right for me?" Let's break down what it is, how it works, and who might benefit from it the most.
What is EMDR?
Developed by Francine Shapiro in the late 1980s, EMDR is a psychotherapy technique designed primarily for individuals who have experienced significant trauma. At its core, it involves bilateral stimulation (usually in the form of guided eye movements) while the client recalls traumatic memories. The idea is to help the brain process these memories, making them less debilitating.
There is some debate in the psychological community about whether EMDR is really any better than trauma focussed CBT, cognitive processing therapy or prolonged exposure models. Currently the state of evidence seems to suggest EMDR is at least as helpful as these approaches. In my experiences, sometimes EMDR can work faster than other therapy models although I would argue this is more to do with how focussed the approach is vs. there being any magical ingredient in EMDR
How Does it Work?
We don’t really know how EMDR works. Some argue it is due to the “bilateral stimulation” offered but there is no convincing evidence of this. Newer applications such as the “four blinks” version of EMDR suggest that EMDR works by “disconfirming” distressing memories: helping your brain update the memory to understand that you are no longer in danger, out of control, etc. The relationship with one’s therapist is likely a very important part of this process, as this has been found to be the best predictor of other therapy outcomes.
During an EMDR session, your therapist will guide you to think about distressing images or memories while moving your eyes side to side, tapping, or listening to an audio track. Your therapist will help to keep you within your “window of tolerance” so that you are never too overwhelmed or upset and thus the memory can be successfully processed.
Is EMDR for Everyone?
Pros
Quick Results: Many people report significant improvement in fewer sessions compared to other forms of therapy like Cognitive Behavioral Therapy (CBT).
Non-Invasive: You do not have to talk much about your trauma if you don’t want to. Indeed, you can do EMDR without sharing almost any details using the “Blind to therapist” protocol.
Widely Accepted: In the UK EMDR is recommended by NICE and is available in many NHS services.
Cons
Limited Evidence for Other Issues: EMDR has the strongest evidence for trauma-based issues. There is less evidence for other psychological concerns like generalized anxiety disorder or depression.
Weirdness: Some people find EMDR too bizarre an experience and cannot get on board with the concept of focussing on trauma whilst watching a therapist’s finger move.
Not a Magic Bullet: While effective, EMDR doesn't guarantee a complete "cure." Work with trauma is complicated and often requires a multi-faceted approach.
Should You Try EMDR?
Consult a Professional: If you're interested, your first step should be to consult with a healthcare provider and discuss this further. You could also try your GP and your local NHS talking therapies service (google your area + “NHS talking therapies”)
Know Your Limits: If you're hesitant about diving into traumatic memories, discuss this openly with your therapist.
Financial and Time Commitment: EMDR can be costly and time-consuming. Make sure you're ready for the commitment.
Final Thoughts
EMDR can be extremely helpful if you find a therapist who you click with and can trust sufficiently to coach you in the process. Do ensure that whomever you see is properly qualified and regulated by either BACP, UKCP or HCPC.
Looking to explore your therapy options? Feel free to book a free 15 min consultation with me to understand how I can help you.