Does EMDR Work for Anxiety?

If you’re struggling with anxiety, you’ve probably heard about various therapeutic approaches. One method that might catch your attention is Eye Movement Desensitization and Reprocessing (EMDR). It’s a type of therapy originally developed to treat trauma but has gained recognition for its effectiveness with anxiety too. Let’s break it down.

What Is EMDR?

First, let’s talk basics. EMDR is a structured therapy that focuses on helping you process and reframe distressing thoughts, emotions, and memories. When it comes to anxiety, your brain may be holding onto negative beliefs or feelings that keep triggering your anxious responses. EMDR helps you access those memories or feelings, process them, and ultimately reduce the intensity of your anxiety.

How can moving my eyes reduce anxiety?

You’re probably wondering, “How can moving my eyes reduce anxiety?” EMDR isn’t just about eye movements, but they play a crucial role. When you undergo EMDR, your therapist will guide you to think about specific triggers for your anxiety while engaging in some form of bilateral stimulation. This can be done by having you follow their finger with your eyes, listening to alternating sounds in each ear, tapping on your hands or even the “butterfly” tap that you do yourself.

The idea is that this bilateral stimulation activates both hemispheres of your brain, similar to what happens during REM sleep. In this state, your brain is more able to process and “digest” difficult emotions or memories that have been stuck, contributing to your anxiety.

The Eight Phases of EMDR

EMDR is structured into eight phases, each building on the last to help you gradually work through your anxiety.

1. History-taking and treatment planning: In the beginning, you and your therapist talk about your history, especially experiences or thoughts that may be tied to your anxiety. You’ll identify the specific triggers, memories, or sensations that need processing.
2. Preparation: In this phase, your therapist teaches you coping strategies to manage your anxiety during and between sessions. This might include deep breathing, mindfulness techniques, or visualization exercises.
3. Assessment: Now, it’s time to narrow in on a particular memory, belief, or thought. You’ll rate how distressing it is on a scale from 0 to 10. This becomes the target for the EMDR work.
4. Desensitization: Here’s where the eye movements or other bilateral stimulation come into play. While thinking about your target, your therapist will guide you through sets of eye movements. You may notice the memory or thought becoming less intense as your brain starts to reprocess it.
5. Installation: Once the anxiety connected to the target decreases, the therapist will help you install more positive beliefs or feelings. For example, if you initially believed “I’m not safe,” you might replace that with “I can handle this” by the end of the session.
6. Body Scan: Anxiety often manifests physically, so in this phase, you’ll check in with your body. Do you feel tightness in your chest or butterflies in your stomach? If you still notice physical sensations, more processing might be needed.
7. Closure: The session ends with techniques to help you feel grounded and safe. Even if you haven’t processed everything in one session, your therapist will guide you to leave feeling stable.
8. Reevaluation: In your next session, you’ll review how you’re feeling. Has the anxiety related to that specific memory or trigger decreased? If not, you may continue working through it.

Why EMDR Works for Anxiety

So, what makes EMDR different from other therapies for anxiety? One key aspect is that it doesn’t require you to talk about your anxiety in great detail. If you struggle with verbalizing your emotions or experiences, EMDR can help you process without needing to fully articulate everything.

EMDR also works quickly for many people. Instead of spending years in therapy, some individuals notice significant improvement after just a few sessions. Because it focuses on reprocessing stuck memories and beliefs, it can help address the root cause of your anxiety, not just the symptoms.

Is EMDR Right for You?

EMDR is a great option if you’ve found traditional talk therapy like CBT helpful but feel like you’re still stuck on certain issues. It’s also a good fit if you’ve experienced trauma, as anxiety and trauma often go hand-in-hand. However, EMDR might not be the best option if you’re in an acute crisis or if certain memories feel too overwhelming to confront.

Always talk with your therapist about whether EMDR is the right choice for you, and make sure they’re trained and experienced in practicing it.

EMDR offers a unique, research-backed approach to treating anxiety. By guiding you to process difficult memories and thoughts through bilateral stimulation, it helps reduce the power that anxiety has over your life. If you’re ready to explore a new way of managing anxiety, EMDR might just be the tool you’ve been looking for.

Please contact us to learn more about EMDR Therapy in California.

 

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