Eye movement desensitization and reprocessing (EMDR) is a therapeutic approach that helps individuals process distressing memories and overcome various forms of trauma. It is widely used to treat PTSD, but it is also beneficial for an array of conditions and disorders.
If you have decided to explore EMDR for your therapy needs, you may find yourself wondering what comes next. It is completely normal to feel confused or nervous about starting this process. EMDR is not your typical talk therapy, and if you have looked it up, you may have seen there are quite a number of steps involved. Here are some helpful and important tips to be mindful of before attending your first EMDR session.
1. Understand the Basics of EMDR
Knowing what you are about to walk into will help calm your nerves and give you an idea of what to expect. There are eight phases involved, each one designed to serve a specific purpose in reprocessing negative memories.
The eight phases include history taking, preparation, assessment, desensitization, installation, body scanning, closure, and re-evaluation. Spend some time reading about these phases to familiarize yourself with what happens.
2. Establish Trust with Your Therapist
A trusting and supportive relationship with your therapist is crucial for the EMDR process to be effective. Take the time to share your concerns and ask questions about the therapy process. Feeling safe and understood by your therapist will help you feel more comfortable during your sessions.
3. Identify Specific Targets for Treatment
You will work with your therapist to identify specific memories, experiences, or symptoms to target during your EMDR sessions. These memories can be related to trauma, negative beliefs about yourself, or current distressing situations. Clarifying your treatment goals will make your sessions more focused and effective.
4. Practice Relaxation Strategies
EMDR sessions can bring up intense emotional and physical sensations because you are facing distressing memories and thoughts. Practice grounding techniques, such as mindfulness meditation, breathwork exercises, and progressive muscle relaxation, to help you manage any feelings that arise during your session and afterward.
5. Journal About Your Feelings
Journaling before and after an EMDR session can help you organize your thoughts and feelings. Take notes on what bodily sensations you are experiencing, what is on your mind, and anything causing you to be anxious. This will help you notice patterns, insights, and how much progress you’ve made over time.
Journaling beforehand will give you ideas of what to share with your therapist during your session. This is also a good habit to continue after your session to track your progress.
6. Establish a Support System
Having a support system is important for all of us trying to get through the challenges of daily life. This support system is also essential in the EMDR process. This therapy can be intense and can leave you in an emotional fog one or two days after your session. It’s important to have people you can lean on and keep you grounded throughout the process.
Choose your trusted friends and family. Share with them that you are planning on attending EMDR therapy. They will be a great resource for encouragement and guidance before your session, in between sessions, and after the process is done. Knowing you have someone to go to for support can help reduce unnecessary anxieties.
Preparing for EMDR can feel daunting, but the benefits to your mental health far outweigh the cost. By understanding the process, establishing a healthy and trusting rapport with your therapist, and preparing yourself physically and emotionally, you can make the most of your EMDR sessions.
If you want to see if EMDR can work for you, contact our office to learn more.
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