Black Sun

    Eye Movement Desensitization and Reprocessing (EMDR)

    Step by Step Instructions

    Difficulty

    Advanced

    Duration

    5 min - hours

    Avg Change

    —

    Rating

    5.0

    Eye Movement Desensitization and Reprocessing (EMDR)

    A powerful healing method primarily known for treating trauma, but is very effective for a wide variety of other psychological problems as well including phobias, anxieties, etc. Read a more in-depth explanation to understand EMDR here.

    Benefits

    • One of the top 5 trauma therapies in the world
    • Reduces emotional charge of memories
    • Works quickly

    Caution Advisory

    • This method can be severely triggering for some people. Use on your own with caution.
    • Although extremely rare, this method can result in repressed memories surfacing.
    • Processing may occur even after ending a healing practice. Common side effects are tiredness, emotional exhaustion, headaches, fluctuations in mood, and memory recall related to the issue being worked on. If these occur, they typically last 1-3 days.

    Why This Works

    • EMDR targets distressing memories and helps you become desensitized to them similar to exposure therapy.
    • EMDR uses belief systems and helps change unhealthy beliefs.
    • Bilateral stimulation is a key component of EMDR.

    Important Considerations

    • EMDR chooses a memory to work on in one of two ways. The first way is choosing a specific memory that is distressing. The second way is choosing what is called a touchstone memory, the first memory you've ever had associated with the negative beliefs you are attempting to work on. Both work, it just depends on what you are choosing to focus on, a specific memory or a negative belief.
    • If you are struggling identifying the touchstone memory for a negative belief, EMDR uses what is called mind-body bridging to help identify it. To do mind-body bridging, bring your awareness to the feeling in your body associated with the negative belief and then allow your mind to float back in time to the first time you felt that physical sensation. Use the earliest memory that comes to mind for that physical sensation.
    • Processing in EMDR occurs by allowing the brain to take you to what it needs to in order for you to heal. It's a very hands-off process where you just notice what comes up via emotions, thoughts, and physical sensations.
    • EMDR typically recommends stopping and checking in every 5-20 seconds or every 5-10 passes/sets of bilateral stimulation. Check in with yourself during these pauses. Continue where you left off when ready.

    Proven Practice

    Step-by-Step Instructions

    Measured Efficacy

    5.0

    2 Ratings

    Speed
    1. 1Identify a specific memory that is distressing and a negative belief about yourself it created.
    2. 2Identify a positive belief you'd rather have instead of the negative belief.
    3. 3Rate the disturbance level of the memory and accompanying belief 0-10 with 10 being the worst distress possible. Next rate how true the positive belief feels on a 1-7 scale with 7 being completely true.
    4. 4Focus on the distressing memory while engaging in bilateral stimulation.
    5. 5Notice what comes up - thoughts, feelings, sensations - and continue processing. Pause and check in as necessary.
    6. 6Continue until the distress the memory brings up, in conjuction with the chosen negative belief, reaches 0.
    7. 7Install the positive belief by focusing on it and engaging in bilateral stimulation again. Continue until the positive belief feels completely true.
    8. 8Do a body scan by shifting your attention to your body and seeing if the memory brings up any distress located in your body. If there is more distress, continue bilateral stimulation until it's gone. Repeat the body scan and bilateral stimulation until the memory triggers no physical sensations.
    5.0

    2 ratings

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