Is EMDR Therapy Right for You? What to Know Before Starting
If you’ve heard about Eye Movement Desensitization and Reprocessing (EMDR) therapy, you might be wondering if it’s the right choice for your healing journey. EMDR therapy has helped many people process trauma, but it’s not a one-size-fits-all approach. Let’s explore what you need to know before deciding if EMDR is the right fit for you.
EMDR Is an 8-Phase Process, Not 8 Sessions
One of the most common misconceptions about EMDR therapy is that it’s a quick, eight-session treatment. In reality, EMDR is an eight-phase therapeutic process. The number of sessions required varies greatly depending on your needs, history, and the complexity of your trauma. The eight phases are:
History-Taking and Treatment Planning: Your EMDR therapist will gather your history, identify trauma-related challenges, and collaboratively develop a treatment plan. This phase is a part of any good trauma treatment and therefore might look similar to other treatments you have tried!
Preparation: This phase focuses on building trust, developing coping skills, and creating a safe(r) space for the work ahead.
Assessment: You’ll identify target memories to reprocess, along with the emotions, beliefs, and physical sensations tied to them.
Desensitization: Using bilateral stimulation (like eye movements or tapping), your therapist will help you process the distress tied to the memory.
Installation: Positive beliefs are strengthened to replace negative ones associated with the trauma.
Body Scan: You’ll check for lingering tension or discomfort in your body and work to release it.
Closure: Each session ends with grounding techniques to ensure you leave feeling stable and regulated.
Reevaluation: Your EMDR therapist will review progress and address any remaining issues in future sessions.
It’s important to understand that before you begin trauma reprocessing, there is often significant time spent in the first two phases—history-taking and preparation—to ensure you’re ready. This could take months! This foundational work is essential for successful and safe EMDR treatment.
It’s Essential to Take Time Before Trauma Reprocessing
EMDR therapy is not about diving straight into painful memories. In fact, a large portion of your therapy might focus on building safety and stability. This preparation phase can take weeks or even months, depending on your unique needs. You may also go back to the preparatiron phase throughout treatment. This does not mean you are doing something wrong or are a failure. During this time, you and your therapist will:
Establish Rapport: A strong, trusting relationship with your therapist is key to feeling safe enough to process trauma.
Develop Coping Skills: You’ll learn techniques to manage emotions, stay grounded, and handle any distress that arises.
Create a Safe Environment: Your therapist will help you identify safe places—both physically and mentally—to retreat to if needed.
Even if you’re not actively reprocessing trauma during this time, you are still engaging in EMDR therapy. These foundational steps are crucial to prevent retraumatization and set the stage for effective healing.
Talk to Your EMDR Therapist About Concerns
It’s normal to feel nervous or unsure about starting EMDR. Open communication with your therapist is essential. If you have concerns about the process, your treatment goals, or how you’re progressing, don’t hesitate to bring them up. A good therapist will:
Listen Without Judgment: Your feelings and concerns are valid and deserve to be heard.
Adapt the Treatment Plan: EMDR is flexible and can be adjusted to meet your needs.
Provide Reassurance/Psychoeducation: Understanding the process can ease anxieties and help you feel more in control.
Remember, EMDR is a collaborative process. You are an active participant in your healing journey, and your therapist is there to support and guide you.
How EMDR Differs
If you're new to EMDR, it may feel quite different from traditional talk therapy. One of the key elements of EMDR is bilateral stimulation, like guided eye movements or tapping. This technique helps your brain process trauma in a way that feels more manageable and less overwhelming. While it might seem strange at first, many people find it to be incredibly effective.
However, EMDR isn't the only trauma treatment that can be beneficial. Other approaches like Internal Family Systems (IFS), Somatic Therapy, Somatic Experiencing (SE), or Dialectical Behavioral Therapy (DBT) might also offer valuable support. Each of these treatments has unique methods to help process trauma and foster healing. Approaching any of these methods with an open mind and patience can have a significant impact. Trust the process and allow yourself time to adjust.
What EMDR Is (and Isn’t)
1. EMDR Is a Safe and Proven Therapy
EMDR (Eye Movement Desensitization and Reprocessing) has been extensively researched and is recognized as an effective treatment for trauma by major organizations like the American Psychological Association and the World Health Organization. It is particularly effective for addressing post-traumatic stress disorder (PTSD) but can also help with other issues like anxiety, depression, and phobias.
The therapy works by helping your brain process traumatic memories in a way that reduces their emotional intensity. Traumatic experiences can get "stuck" in the brain, leading to ongoing distress. EMDR therapy uses bilateral stimulation—such as eye movements or tapping—to help the brain reorganize these memories, so they no longer feel as overwhelming or distressing.
2. EMDR Does Not Implant False Memories
One common concern about EMDR is the fear of false memories being created during therapy. Rest assured, EMDR does not implant, alter, or create new memories. Instead, it works with the memories you already have, helping you process them in a way that promotes healing.
For instance, if you have fragmented or foggy memories of a traumatic event, EMDR can help you make sense of those fragments without introducing anything that isn’t already there. The process is guided by your own mind and experiences, ensuring that the memories you work through are authentic to you.
3. EMDR Is Not a Quick Fix
While some people notice significant improvements after just a few sessions, EMDR is not a magic solution. Healing from trauma is a deeply personal journey that requires time, patience, and commitment. The process often involves addressing multiple layers of trauma, beliefs, and emotional patterns, which means it’s important to approach EMDR with realistic expectations.
You might find that the early stages of EMDR focus on building safety and coping skills rather than diving straight into trauma reprocessing. This foundational work is essential for ensuring that the therapy is both effective and safe. Remember, progress may feel slow at times, but each step brings you closer to healing.
4. EMDR is Structured
EMDR follows an eight-phase protocol designed to ensure thorough and safe treatment. These phases include history-taking, preparation, assessment, and reprocessing, among others. It’s important to note that the process is not limited to eight sessions; instead, the therapy’s length depends on your unique needs and goals. Some individuals may require more time in the preparation phase, while others may move through reprocessing more quickly.
By following this structured approach, EMDR provides a clear roadmap for healing while allowing flexibility to adapt to each person’s experience.
If you’re considering EMDR therapy, you’re already taking an important step toward healing. By understanding the process, setting realistic expectations, and building a strong therapeutic relationship, you can create the foundation for meaningful progress. Remember, it’s okay to take your time. Whether you’re in the preparation phase or actively reprocessing trauma, every step is part of your healing journey. Talk to a qualified EMDR therapist to explore your options and find the support you need. You deserve to heal and reclaim your sense of peace and well-being.
Explore EMDR Therapy in Michigan and Take the First Step Toward Healing
Deciding to begin EMDR therapy can bring up a lot of questions, but you don’t have to navigate this alone. At Embodied Wellness, PLLC, we provide EMDR therapy in Ann Arbor & throughout Michigan with a compassionate, client-centered approach, ensuring you feel supported every step of the way. Whether you’re exploring if EMDR is right for you or ready to begin treatment, we prioritize your safety, readiness, and long-term healing. EMDR isn’t a quick fix, but with the right therapist, it can be a transformative tool for processing trauma and reducing anxiety. You deserve a therapy approach that meets you where you are and helps you move forward in a way that feels right for you. Our EMDR therapists in Michigan are here to offer guidance, support, and a safe space for healing.
Take the next step toward healing today:
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Additional Virtual Therapy Services in Michigan
At Embodied Wellness, PLLC we offer a variety of holistic treatment services for adults and teens with anxiety, depression, and OCD. We specialize in EMDR, Somatic therapy, Somatic Experiencing, Internal Family Systems, and DBT for trauma. We also specialize in CBT, ERP, Empath Counseling, and Spanish Therapy. We offer online therapy in Michigan. Start overcoming your trauma today by visiting our Detroit-based practice. We also have low-cost therapy options available!
About the Author:
Sarah Rollins, LMSW, SEP, is the founder of Embodied Wellness, PLLC, a group therapy practice offering EMDR therapy in Ann Arbor, MI, and online therapy throughout Michigan. She is dedicated to helping individuals heal from anxiety and trauma without reliving painful memories. With a compassionate and holistic approach, Sarah integrates EMDR, somatic therapy, and Internal Family Systems (IFS) to support deep, lasting healing. Her mission is to provide a safe and affirming space where clients can reclaim their sense of peace, resilience, and self-acceptance.