What to Think About During EMDR
We've discussed EMDR quite a bit on this blog. You know how it works and how long it takes. Armed with this research and knowledge, you are ready to take the next step: EMDR therapy. Once you speak with your therapist and complete your preparation and assessment, the process of desensitization, installation, body scan, and closure can begin. Feeling nervous is completely normal, and possibly expected. You might be wondering what you need to think about during your first session. Let's review the dos and don'ts of what to think about during EMDR.
Don't:
Don't start ruminating on your trauma before you attend your first session. It might be tempting to start cataloging every detail of the event or events. You've been plagued by memories, flashbacks, and unexpected triggers because the trauma inhabits your brain and your body. EMDR helps remove you from being an active participant in these flashbacks to an observer. Rather than spending time trying to refresh your memory about the event before the session, wait until you are with your therapist to enter into those memories.
Do:
Do keep an open mind and let the therapist guide you during your session. Your therapist will ask about the traumatic event you would like to target. As you recount this experience, they will check in with you to see what level of Subjective Units of Disturbance (SUD) you are experiencing. Because the trauma continues to inhabit the brain in such a way that you essentially continue to relive the experience, recalling the memory with your therapist will cause an emotional response. The SUD allows you to give your therapist a valuation of that response.
As you move through the event and share your SUD level, your therapist will redirect you using eye movement or taps, and walk you through the event, asking specific questions. The goal is to slowly shift your negative perspective to a more peaceful and positive one.
Don't:
Don't give up, and don't go it alone. EMDR can be an incredibly effective form of therapy, but that doesn't make it easy. During your sessions, you are entering some of the darkest and most difficult times of your life. You have internalized negative beliefs about yourself or how you experience the world, and you have made the brave step to address them head-on. There will be difficult moments, but your therapist is well-equipped and prepared to guide you toward holistic thinking. Don't give up! You will find relief on the other side.
Don't take this journey alone. EMDR sessions can be incredibly emotionally draining, and you're likely to feel the effects for a few hours or a few days afterward. See if a friend can pick you up from your appointment, or if they can spend time with you to decompress. It might not be beneficial to recount the entire session with them, but being with other people can help get you out of your own head and feel loved and cherished by others.
Do:
Do allow yourself to feel hope. You are doing the work. You are addressing the trauma that has lied to you about your worth and worthiness. Just taking the step to be in that therapy office was brave. As you begin your sessions, hold on to the hope that better mental health, self-love, and acceptance are on the horizon.
You Are Ready
Imagining your first EMDR session can be daunting, but you are ready. You know the process; your therapist has prepared you for your sessions, and now, all you have to do is be present.
If you are still looking for a therapist to guide you through this process, I would love to help. Click here to learn more! and to schedule an appointment to begin your EMDR journey.