What is EMDR?
A Healing Approach Rooted in Tradition and Science
Eye Movement Desensitization and Reprocessing (EMDR) is a powerful psychotherapy approach that helps people heal from trauma and distressing life experiences. Developed by Dr. Francine Shapiro in the late 1980s, EMDR has evolved into one of the most well-researched and effective treatments for post-traumatic stress disorder (PTSD) and other psychological conditions.
But EMDR isn’t just a modern scientific breakthrough—it also has deep connections to traditional healing practices, particularly those found in Indigenous cultures. The bilateral stimulation at the core of EMDR (through eye movements, tapping, or auditory tones) echoes rhythmic healing methods used by Indigenous healers, such as drumming, dancing, and storytelling. These practices engage both hemispheres of the brain, promoting integration and the release of trauma stored in the body.
How Does EMDR Work?
EMDR works by guiding individuals through a structured eight-phase process. The therapy involves recalling distressing memories while engaging in bilateral stimulation, which helps reprocess the memories so they lose their emotional charge. Over time, the memory remains, but its impact is reduced, allowing the person to move forward without being overwhelmed by past experiences.
Research suggests that traumatic memories are stored in a fragmented way in the brain, making it difficult for individuals to process them fully. EMDR helps reintegrate these memories, shifting them from a distressing, unprocessed state to an adaptive resolution. This allows individuals to feel relief from the emotional weight of their trauma without having to recount it in extensive detail.
EMDR vs. Traditional Talk Therapy
While talk therapy (such as cognitive-behavioral therapy or psychodynamic approaches) is highly beneficial for many, EMDR offers unique advantages, particularly for trauma survivors:
Less Reliance on Verbal Processing: Unlike traditional therapy, EMDR does not require individuals to retell their trauma in depth. This can be particularly beneficial for those who find it difficult to verbalize their experiences or who feel retraumatized by talking about them repeatedly.
Accelerated Healing: Studies show that EMDR can produce faster results than traditional talk therapy, with many clients experiencing relief in fewer sessions.
Engages the Body’s Natural Healing Mechanisms: EMDR aligns with somatic-based approaches, helping to release trauma that is stored not just in the mind but also in the body.
Effectiveness Across Various Trauma Types: EMDR is used to treat PTSD, anxiety, depression, phobias, and even complex trauma, making it a versatile therapeutic option.
The Efficacy of EMDR: What the Research Says
Numerous studies have demonstrated the effectiveness of EMDR in treating trauma-related disorders:
A meta-analysis published in The Journal of Anxiety Disorders found that EMDR is as effective as, or more effective than, cognitive-behavioral therapy (CBT) for PTSD.
The American Psychological Association (APA) and the World Health Organization (WHO) both recommend EMDR as a frontline treatment for PTSD.
Studies indicate that up to 84-90% of single-trauma victims experience significant relief from PTSD symptoms after just three EMDR sessions (Journal of Traumatic Stress).
A 2018 study in Frontiers in Psychology found that EMDR led to significant reductions in depression and anxiety symptoms, not just trauma-related distress.
Preparing for EMDR: Journal Prompts for Resource Building
Before diving into trauma reprocessing, EMDR therapists help clients build internal resources to enhance emotional stability and resilience. Journaling can be a helpful way to develop these resources. Here are some prompts to get started:
Safe Place Visualization: If you could create a safe, peaceful place in your mind, what would it look like? Describe it in detail, including the sights, sounds, and feelings associated with it.
Strength and Resilience List: Write about a time when you overcame a difficult situation. What strengths did you rely on? How can you remind yourself of these strengths when facing challenges?
Support System Reflection: Who are the people in your life that bring you comfort and encouragement? How can you reach out to them when you need support?
Positive Affirmations: What are some statements that make you feel strong and grounded? Examples: “I am safe,” “I am in control of my healing,” “I have survived difficult times before.”
Grounding Techniques: What are some ways you soothe yourself when you feel overwhelmed? (e.g., deep breathing, movement, holding an object with a comforting texture, listening to calming music).
Emotional Awareness Check-In: What emotions have been most present for you lately? How do you typically respond to them, and what would a compassionate response look like?
Body Awareness Exploration: Where do you carry stress or tension in your body? What activities help you release that tension?
By exploring these prompts, individuals can develop inner stability before engaging in deeper trauma work, making the EMDR process more effective and sustainable.
Final Thoughts
EMDR is a transformative therapy that integrates both ancient and modern healing wisdom. By helping individuals reprocess traumatic memories without re-experiencing their full emotional intensity, EMDR offers a powerful path to healing.
Whether you're considering EMDR for yourself or simply interested in learning more about trauma recovery, understanding its roots, effectiveness, and unique benefits can empower you on your mental health journey.
If you are interested in trying EMDR for yourself please get in touch! I have sliding scale places available for Black Queer &/or Trans people and also have some pro bono spots available for Black people who have been impacted by LA fires. You can reach me through the contact box on the site or send an email to Expand AT Kemoy.de
References
American Psychological Association. (2017). Clinical practice guideline for the treatment of PTSD. APA.
Chen, Y. R., Hung, K. W., Tsai, J. C., Chu, H., Chung, M. H., Ou, K. L., & Chou, K. R. (2014). Efficacy of eye-movement desensitization and reprocessing for patients with posttraumatic-stress disorder: A meta-analysis of randomized controlled trials. Journal of Anxiety Disorders, 28(1), 1-11.
Valiente-Gómez, A., Moreno-Alcázar, A., Bellsolà, M., Radua, J., Albajes-Eizagirre, A., Soler, J., & Urretavizcaya, M. (2018). EMDR beyond PTSD: A systematic literature review. Frontiers in Psychology, 9, 2008.
Wilson, D. L., Becker, L. A., & Tinker, R. H. (1995). Eye movement desensitization and reprocessing (EMDR) treatment for psychologically traumatized individuals. Journal of Traumatic Stress, 8(4), 555-561.
World Health Organization. (2013). Guidelines for the management of conditions specifically related to stress. WHO.