Preparing for EMDR: Dos and Don'ts
EMDR (eye movement desensitization and reprocessing) is a powerful trauma processing therapy that utilizes bilateral stimulation to unlock maladaptively stored memories. This innovative approach, comprising eight treatment phases, often provides faster symptom relief than traditional therapies.
Working with a trained EMDR therapist can help mitigate difficulties that arise from processing trauma, such as being asked to recount the explicit details of a traumatic experience. If you're new to EMDR therapy and don't know how to prepare yourself for the process, there are some basic guidelines to follow. Here are the dos and don'ts of EMDR.
Dos:
Research and Choose Wisely
Do your homework before diving into EMDR therapy. Understanding the process, its potential benefits, and what to expect during sessions will help alleviate anxiety and boost your confidence. Equally important is selecting a qualified therapist. Look for professionals who are trained by EMDRIA, the professional association for EMDR, ensuring they have the expertise to guide you through this transformative journey.
Open Communication and Self-Reflection
Honesty is paramount in EMDR therapy. Openly share your experiences, fears, and goals with your therapist. This transparency allows them to tailor the treatment to your unique needs, maximizing its effectiveness. Reflect on and identify specific memories or experiences you wish to address.
Take Care of Yourself
Together with the clinician, you’ll equip yourself with a toolkit of coping mechanisms. Practice relaxation techniques, mindfulness exercises, or other strategies that resonate with you between sessions. These tools will help you manage any emotional distress during or after sessions. Prioritize self-care by getting adequate sleep, maintaining a balanced diet, and engaging in activities that bring you joy and relaxation.
Embrace the Process
EMDR therapy requires time and commitment. While some people experience relief quickly, others may need several sessions to see significant changes. Don't expect immediate results or become discouraged if progress seems slow. Trust in the process and give yourself the time and space to heal at your own pace.
Also, journal before and after EMDR sessions to process your thoughts and emotions, and wear comfortable, loose-fitting clothing during sessions to promote relaxation and focus.
Don'ts:
Don't go into it with rigid expectations: Every individual's experience with EMDR is unique. Avoid setting rigid expectations about how you should feel or how quickly you should see results.
Don't suppress your emotions: During EMDR sessions, allow yourself to feel the emotions that arise, even if they are uncomfortable. Suppressing emotions can hinder processing and healing. It's okay to cry, feel anger, or experience other challenging emotions.
Don't judge your thoughts or feelings: Be kind and compassionate to yourself during EMDR therapy. Avoid judging your thoughts or feelings as "good" or "bad," "right" or "wrong." Simply observe them without judgment, allowing them to surface and pass.
Don't be afraid to take breaks: If you feel overwhelmed during a session, don't hesitate to ask for a break. Your therapist can help you regulate your emotions and ensure your comfort. It's important to feel in control of the process.
Don't expect immediate, miraculous results: EMDR therapy is a process. While some people experience relief quickly, others may need several sessions to see significant changes. Be patient with yourself and the process.
Don't stop therapy prematurely: Even if you start to feel better, complete the course as recommended by your therapist. This will ensure that you have fully processed your trauma and developed healthy coping mechanisms, reducing the risk of symptom recurrence.
Limit substances: Limit your intake of caffeine and alcohol, as these substances may interfere with EMDR's effectiveness.
Are you ready to embark on your healing journey with EMDR therapy? While we can discuss the process extensively, truly understanding EMDR's transformative power requires firsthand experience. By following these preparation tips, you'll set yourself up for a successful and empowering therapeutic experience. As an experienced EMDR therapist, I'm here to guide and support you every step of the way. Book a consultation today and discover how EMDR can help you overcome past traumas and build a brighter future.
