How Does EMDR Work to Heal Trauma? The Neuroscience Explained
Key Highlights
EMDR uses bilateral stimulation to activate both brain hemispheres, helping process traumatic memories and reduce their emotional impact.
This therapy can lead to significant symptom reduction in just 3 - 8 sessions for many individuals with PTSD and other trauma-related conditions.
EMDR doesn't erase memories, but changes how they're stored in the brain, allowing you to recall difficult events without feeling overwhelmed.
Neuroimaging shows EMDR therapy can physically change brain structure and function, enhancing connectivity between emotional and rational brain regions.
Trauma can leave deep scars on our minds, affecting how we think, feel, and live. But what if simple eye movements could help heal these wounds?
Eye Movement Desensitization and Reprocessing (EMDR) is an innovative therapy has gained recognition for its ability to help people process traumatic memories and find relief from symptoms. At its core, EMDR harnesses the brain's natural healing processes to rewire neural pathways associated with distressing experiences.
In this article, we'll take a deeper look at the neuroscience behind how does EMDR work, how it changes traumatic memories, and what you can expect during treatment.
If you're consider EMDR for yourself, our clinic provides Calgary EMDR therapy and online counselling in Alberta. While originally developed for post-traumatic stress disorder (PTSD) we have found that EMDR is an effective treatment for anxiety, depression, phobias and other issues stemming from difficult life experiences.
“EMDR therapy demonstrates that the mind can heal from psychological trauma much like the body recovers from physical trauma. Once the block is removed, healing resumes.”
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EMDR therapy shows high effectiveness in treating PTSD across various trauma types. Single trauma cases show complete relief, while other trauma types also demonstrate significant improvement. This data highlights EMDR's versatility in addressing diverse traumatic experiences.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951033/
What Is EMDR in Therapy? Understanding the Basics
EMDR is a psychotherapeutic approach designed to help people heal from trauma and other distressing life experiences. Developed by psychologist Francine Shapiro in the late 1980s, EMDR has become a widely recognized treatment for PTSD and various other emotional issues.
At its core, EMDR therapy aims to help the brain process and integrate traumatic memories in a healthier way. Unlike traditional talk therapy, EMDR uses bilateral stimulation - typically in the form of side-to-side eye movements—to activate both hemispheres of the brain during the reprocessing of difficult memories.
EMDR doesn't erase traumatic memories. Instead, it changes how these memories are stored in the brain, reducing their emotional impact.
During EMDR sessions, you'll focus on a traumatic memory while simultaneously engaging in bilateral stimulation. This process helps your brain reprocess the memory, potentially reducing its emotional charge and allowing you to develop new, more adaptive beliefs about the experience.
“EMDR’s versatility makes it a valuable option for many individuals. Therapists trained in EMDR can tailor the approach to fit the unique needs of each client, making it suitable for a wide range of emotional and psychological issues. ”
How Does EMDR Work: The Bilateral Process
At its core, EMDR therapy involves focusing on a traumatic memory while experiencing bilateral stimulation. This stimulation can take several forms:
Eye movements: Following the therapist's fingers or a light bar with your eyes
Taps: Alternating taps on your hands or knees
Sounds: Listening to tones that alternate between your left and right ears
These methods aim to engage both hemispheres of your brain, mimicking the natural processing that occurs during REM sleep.
EMDR therapy can lead to significant changes in neural networks associated with traumatic memories, with some studies showing effectiveness rates of up to 90% in reducing PTSD symptoms.
Steps of EMDR
Memory Activation: You'll bring a distressing memory to mind, along with related negative beliefs and physical sensations.
Bilateral Stimulation: As you focus on the memory, your therapist will guide you through sets of bilateral stimulation.
Free Association: You'll notice any new thoughts, feelings, or sensations that arise during the stimulation.
Processing: This process continues until the memory becomes less distressing and you develop more positive beliefs about yourself.
How Bilateral Stimulation Helps
Bilateral stimulation appears to help in several ways:
It reduces amygdala hyperactivity, lowering anxiety and stress responses.
It increases hippocampus volume, aiding in memory consolidation and emotion regulation.
It disrupts the consolidation process, allowing for memory reprocessing and integration.
EMDR therapy harnesses the brain's natural healing processes, using bilateral stimulation to help you reframe traumatic memories and develop healthier responses to stress.
“The bilateral stimulation creates dual awareness – one part of you is in the memory while the other knows you are safe in an office. This one foot in and one foot out approach to the memory gives distance and perspective.”
The Eight Phases of EMDR Eye Movement Therapy
EMDR therapy follows a structured approach that unfolds over eight distinct phases. Each phase plays a crucial role in the healing process, building upon the previous one to ensure effective treatment. Let's explore these phases to give you a clear picture of what to expect during treatment.
| Phase | Description |
|---|---|
| 1. History Taking & Treatment Planning | In this initial phase, your therapist gathers information about your past experiences and current symptoms. They use this information to create a personalized treatment plan tailored to your specific needs. This phase lays the groundwork for the entire therapy process. |
| 2. Preparation | During the preparation phase, your therapist explains how EMDR works and introduces coping strategies to help you manage any distress that may arise during processing. This phase is vital for building trust and ensuring you feel safe and supported throughout the therapy. |
| 3. Assessment | Here, you and your therapist identify specific memories or experiences to target during treatment. You'll work together to create a comprehensive understanding of the traumatic experiences you'll be processing. |
| 4. Desensitization | This phase marks the beginning of active processing. Your therapist uses bilateral stimulation (eye movements, taps, or sounds) to help reduce the distress associated with the target memories. It's important to note that this phase typically starts around the fourth or fifth appointment, not immediately. |
| 5. Installation | During installation, your therapist helps reinforce positive beliefs and emotions to replace negative thoughts associated with the traumatic memories. This phase is crucial for changing how you perceive and react to the processed experiences. |
| 6. Body Scan | In this phase, your therapist assesses for any remaining physical tension or discomfort related to the traumatic memory. If any is found, additional bilateral stimulation is used to address it. |
| 7. Closure | Each EMDR session ends with a closure phase. This ensures you leave feeling safe and stable, with techniques to manage any lingering distress between sessions. |
| 8. Reevaluation | In the final phase, your therapist reassesses your progress and adjusts the treatment plan as needed. This ongoing evaluation helps ensure the therapy remains effective and targeted to your needs. |
The structured approach of completing all eight phases is crucial for optimal results. Skipping or rushing through phases can reduce the therapy's effectiveness.
Rewiring the Brain: EMDR's Impact on Neural Pathways
Studies have revealed fascinating changes in the brain following EMDR therapy. A 2017 study by Bossini found that EMDR patients experienced increased grey matter volume in parts of the brain. These structural changes were linked to significant improvements in PTSD symptoms, with 16 out of 19 patients no longer meeting PTSD criteria after treatment.
Research suggests that EMDR therapy can actually change the physical structure of your brain, helping you process traumatic memories more effectively.
Enhanced Neural Connectivity
EMDR therapy can also improve communication between different brain regions. Research shows that EMDR enhances connectivity between the amygdala (the brain's emotional center) and the prefrontal cortex (responsible for rational thinking and decision-making). This improved connection is key to better emotional regulation and trauma processing.
Bilateral Hemisphere Activation
One of EMDR's unique features is its use of bilateral stimulation. This process engages both hemispheres of the brain, promoting:
Improved left and right hemisphere communication
Enhanced memory processing
Reduced emotional distress associated with traumatic memories
"EMDR's bilateral stimulation mimics slow-wave sleep, calming the amygdala and allowing it to synchronize with the rest of the brain. This process helps traumatic memories become 'unstuck' and processed like normal, less traumatic memories," - Desne Doman, Clinical Psychologist
Stimulation of the Parasympathetic Nervous System
EMDR therapy also activates the parasympathetic nervous system, often called the "rest and digest" system. This activation helps:
Reduce stress and anxiety
Lower heart rate and blood pressure
Promote a sense of calm and relaxation
EMDR therapy works on multiple levels within the brain to promote healing and reduce the impact of traumatic memories. In the next section, we'll explore more into how EMDR specifically changes traumatic memories through the process of reconsolidation.
Memory Reconsolidation: How EMDR Transforms Traumatic Memories
When you experience trauma, your brain might store those memories differently than everyday experiences. EMDR therapy taps into the brain's natural healing processes to change how these traumatic memories are stored and processed.
The Science Behind Memory Reconsolidation
Memory reconsolidation is the brain's way of updating existing memories with new information. In EMDR therapy, this process helps reshape traumatic memories, reducing their emotional impact. Here's how it works:
Memory Activation: The therapist helps you recall the traumatic memory.
Destabilization: Through bilateral stimulation (like eye movements), the memory becomes temporarily unstable.
New Information: While the memory is unstable, you process it with new, less distressing associations.
Reconsolidation: The memory is stored again, but with these new, healthier connections.
This process can lead to significant changes in how you perceive and react to traumatic memories.
Real-Life Impact of Memory Reconsolidation
Many people who undergo EMDR therapy report a dramatic shift in how they experience traumatic memories. For example:
A car accident survivor shared, "I can drive without feeling like I'm reliving the accident. The memory is there, but it doesn't control me anymore."
A childhood trauma survivor noted, "I can hear sounds that used to trigger me without feeling like I'm back in that traumatic situation. It's like my brain has learned to process those memories differently."
Practical Applications in Daily Life
While EMDR therapy is most effective when conducted by a trained professional, you can apply some principles to support your healing between sessions:
Practice mindfulness techniques like deep breathing to manage emotional responses to triggers.
Use grounding techniques, such as focusing on your five senses, to stay present when memories surface.
Try journaling about your thoughts and feelings related to traumatic memories. This can help process and integrate them into a less distressing narrative.
Memory reconsolidation doesn't erase traumatic memories, but it can significantly reduce their emotional impact, allowing you to live a fuller, less restricted life.
Certain traumatic events lead to significantly higher rates of PTSD development. This chart shows the rates of PTSD in survivors of traumatic events in the year or more following the event. This underscores the critical need for effective trauma treatments like EMDR, especially for survivors of severe interpersonal trauma.
Sources: https://pmc.ncbi.nlm.nih.gov/articles/PMC2811337/, https://pmc.ncbi.nlm.nih.gov/articles/PMC8766599/
Who Can Benefit from EMDR Therapy?
Conditions Treated with EMDR
| Condition | Description |
|---|---|
| Post-Traumatic Stress Disorder (PTSD) | The primary condition for which EMDR was developed. |
| Anxiety Disorders | Including generalized anxiety, panic disorder, and social anxiety. |
| Depression | By addressing underlying traumas and negative beliefs. |
| Grief and Loss | Helping process traumatic experiences related to bereavement. |
| Chronic Pain | Tackling psychological factors contributing to pain perception. |
EMDR Across Age Groups
EMDR isn't limited by age. It's been successfully used with:
Children: Helping young ones process traumatic experiences.
Adolescents: Addressing developmental traumas and challenges.
Adults: Treating a wide range of issues from past and present experiences.
Older Adults: Processing life-long traumas and adjusting to life changes.
Acute vs. Chronic Cases
EMDR has also shown success in both:
Acute trauma: Recent traumatic experiences or single-incident traumas.
Chronic conditions: Long-standing issues or complex traumas developed over time.
Unexpected Benefits of EMDR
| Benefit | Description |
|---|---|
| Performance Enhancement | Overcoming self-doubt in academics, sports, and careers. |
| Self-Esteem Issues | Building confidence by reprocessing negative self-beliefs. |
| Phobias | Addressing irrational fears and their underlying causes. |
| Addiction | Supporting recovery by processing trauma often linked to substance abuse. |
EMDR therapy shows a high success rate of 85% and the lowest dropout rate among common trauma treatments. This comparison highlights EMDR's effectiveness and patient retention, suggesting it may be a more tolerable and successful option for many individuals seeking trauma therapy.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10418657/
Common Misconceptions About EMDR Therapy
EMDR therapy has gained recognition for its effectiveness in treating trauma, but it's also surrounded by several misunderstandings or myths.
Myth 1: EMDR Is Only for Severe Trauma
Many people believe EMDR is exclusively for treating severe trauma or PTSD. This isn't true. While EMDR is indeed effective for these conditions, its applications are much broader. It can help with anxiety, chronic pain, unresolved grief, eating disorders, addiction, depression, and phobias.
Myth 2: EMDR Is a Form of Hypnosis
Another common misconception is that EMDR puts you in a trance-like state, similar to hypnosis. This isn't accurate. During EMDR, you remain fully awake and in control. The therapy uses bilateral stimulation to engage both brain hemispheres, helping you reprocess traumatic memories while staying present and aware.
Myth 3: EMDR Lacks Scientific Backing
Some claim EMDR isn't supported by research. In fact, EMDR has been extensively studied and is recognized as an evidence-based therapy by respected organizations like the World Health Organization and the American Psychiatric Association.
Decades of research across hundreds of studies have proven EMDR's effectiveness in reducing post-traumatic stress symptoms, depression, and other mental health issues.
How These Misconceptions Affect Treatment
These misunderstandings can prevent people from seeking help. For example, someone might avoid EMDR thinking it will force them to relive traumatic events, when in reality, the therapy is designed to process these memories in a safe, controlled manner.
To make more informed decisions about EMDR therapy:
Consult reliable sources like the EMDR International Association (EMDRIA) website.
Learn about the eight stages of EMDR therapy.
Read personal stories from people who've undergone EMDR.
Talk to a licensed EMDR therapist about your concerns.
Modern Applications of EMDR Therapy
Telehealth
The COVID-19 pandemic accelerated the adoption of telehealth services, and EMDR therapy quickly adapted to this new format. Virtual EMDR sessions use video conferencing platforms to create a secure therapeutic environment. Therapists have creatively modified bilateral stimulation techniques for online delivery:
Screen sharing with moving visual cues
Auditory tones through headphones
Self-tapping techniques guided by the therapist
While telehealth EMDR offers increased accessibility and flexibility, it does present some challenges. Therapists must be prepared to manage technical issues and ensure client safety during intense emotional responses.
Research shows that virtual EMDR therapy can be just as effective as in-person sessions, with patients experiencing similar improvements in symptoms.
Children & Adolescents
EMDR therapy has been successfully adapted for use with children and adolescents. These modifications make the process more engaging and age-appropriate:
Using games and storytelling to facilitate bilateral stimulation
Incorporating drawings and play into the therapeutic process
Building a strong alliance through interactive activities
These adaptations help young clients feel comfortable and secure during sessions, allowing them to process traumatic experiences effectively.
Beyond the Therapy Office
EMDR therapy is branching out into non-traditional settings, making mental health support more accessible:
Schools: EMDR is being integrated into school counseling services to help students process trauma and improve emotional well-being.
Workplaces: Some companies now offer EMDR as part of employee assistance programs to help workers manage stress and trauma.
Community Centers: EMDR programs in community settings are reaching underserved populations, expanding access to this effective therapy.
What to Expect in an EMDR Session
When you're considering EMDR therapy, knowing what to expect can help ease any anxiety about the process. Let's walk through a typical EMDR session to give you a clear picture of what you might experience.
Preparing for Your Session
To make the most of your EMDR therapy, try these evidence-based preparation techniques:
Practice deep breathing or progressive muscle relaxation
Use grounding exercises, like focusing on your five senses
Engage in self-care activities that promote emotional well-being
Setting the Stage
Your therapist will begin by creating a safe, comfortable environment. You'll likely sit in a quiet room with minimal distractions. The therapist will explain the process and answer any questions you might have.
Remember: You're in control throughout the session. If at any point you feel uncomfortable, you can pause or stop the process.
Processing of Trauma
Identifying the Target Memory: You'll work with your therapist to choose a specific memory or issue to focus on during the session.
Bilateral Stimulation: This is the core of EMDR therapy. Your therapist will guide you through bilateral eye movements, taps, or sounds.
Processing the Memory: As you engage in bilateral stimulation, you'll focus on the target memory. You might experience various thoughts, feelings, or physical sensations.
Brief Check-ins: Your therapist will pause periodically to ask what you're noticing. There's no right or wrong answer – just share what comes up for you.
Continuing the Process: You'll repeat steps 2-4 until the distress associated with the memory decreases.
What You Might Experience
EMDR can bring up intense emotions or unexpected physical sensations. Some people report:
Vivid memories or new insights
Emotional releases (e.g., tears, laughter)
Physical sensations like tingling or heaviness
During EMDR, your brain is doing deep emotional work. It's normal to feel tired afterward, like you've just had an intense workout for your mind.
Wrapping Up the Session
Your therapist will ensure you feel grounded and stable before ending the session. They might lead you through a brief relaxation exercise or check in about your current emotional state.
As you leave your session, you might feel emotionally drained or energized – both are normal responses. In our next section, we'll discuss potential side effects of EMDR therapy and how to manage them.
Potential Side Effects of EMDR Therapy
When considering EMDR therapy, it's natural to wonder about possible side effects. While EMDR is generally safe and effective, some patients may experience temporary discomfort as part of the healing process. Let's explore the potential dangers of EMDR therapy and how to manage them.
Common Emotional and Physical Responses
During or after EMDR sessions, you might experience:
Heightened emotions
Vivid dreams or memories
Temporary increase in distress
Physical sensations like tingling or muscle twitches
Fatigue or dizziness
These reactions are typically short-lived, often lasting a few hours to a couple of days after a session.
Some patients also report unexpected positive side effects, such as improved sleep quality and increased self-esteem, as they progress through EMDR therapy.
Managing Side Effects
If you're undergoing EMDR, try these self-care strategies:
Practice relaxation techniques like deep breathing or meditation
Engage in light physical activity, such as walking or stretching
Maintain a healthy diet and stay hydrated
Get adequate rest between sessions
Journaling
Write about your emotions after sessions
Note any physical sensations you experience
Track changes in your thoughts and feelings over time
Share insights with your therapist
Grounding Techniques
Focus on your five senses
Hold a comforting object
Count backwards from 100 by 7s
Name items in your surroundings
The Role of Your Therapist
Your EMDR therapist is there to support you through any side effects. They can adjust the pace of therapy and provide coping strategies tailored to your needs.
It's crucial to remember that intense feelings can be a natural part of the therapeutic process and are typically temporary. As therapy progresses, patients often find that their ability to process and manage emotions improves, leading to a greater sense of emotional balance.
Remember that in EMDR therapy, you're always in control. You can request breaks or adjustments to ensure your comfort throughout the process.
When to Seek Additional Help
While most side effects are manageable, contact your therapist if you experience:
Persistent or severe emotional distress
Ongoing physical discomfort
Difficulty functioning in daily life
They can provide guidance and, if needed, adjust your treatment plan.
By understanding and preparing for potential side effects, you can approach EMDR therapy with confidence, knowing you have tools to manage any temporary discomfort that may arise.
Healing Through EMDR: How to Get Started
We've explored in this article how does EMDR work. This innovative therapy harnesses the brain's natural healing processes, using bilateral stimulation to help reframe traumatic memories and develop healthier responses to stress.
EMDR's versatility makes it a valuable option for treating a wide range of issues, from PTSD to anxiety and depression. Its ability to produce significant results in a relatively short time frame has made it an increasingly popular choice among mental health professionals and patients alike.
Remember: EMDR doesn't require you to discuss your trauma in detail. The focus is on processing memories to reduce their emotional impact.
If you're considering EMDR therapy, here are some practical steps to get started:
Find a qualified therapist: Look for a certified EMDR practitioner with experience in trauma treatment.
Educate yourself: Learn about the 8-phase EMDR process to set realistic expectations.
Prepare mentally: Be ready to confront challenging memories, knowing that this is part of the healing process.
For those in Calgary and Alberta, our clinic, Emotions Therapy Calgary, offers expert guidance and support on your EMDR journey. To learn more about how EMDR could benefit you, why not book a free consult? This 20-minute session can help you understand if EMDR is the right fit for your unique needs.
For readers outside of Calgary, we encourage you to reach out to EMDR-certified therapists in your area. Investing in your mental health is one of the most important steps you can take towards a happier, more fulfilling life. Wherever you are on your healing journey, know that there is hope, and effective treatments like EMDR are available to support you along the way.
