How To Get The Most Out Of EMDR Therapy

You’ve decided to try EMDR therapy. You are putting in time and money, so you probably want to get the most out of it. You can do a few things to maximize the benefit of EMDR in your life and to have an overall positive experience. Whether you are preparing for your first session or already a few sessions in, here’s how to get the most out of your EMDR therapy. 

Choose a well-trained therapist that you trust

Like any other therapy, EMDR, if used irresponsibly or poorly, has the potential to cause harm. Don’t skimp on quality for a lower price. It is important to choose a therapist that has credentials and is well-trained in EMDR. 

Make sure your therapist received their training from an accredited institution since there are procedures and principles that practitioners should follow. A well-trained therapist will also watch for conditions that can interfere with the effectiveness of EMDR and they can help resolve a complex situation if it arises. If you’re unsure of your therapist’s credentials, it’s totally acceptable to ask them about their training and experience. 

Training and skill aside, there isn’t one right way to do therapy. There are no two EMDR therapists alike, as every therapist has a slightly different style and approach. A therapist that is a good fit for someone else may not be a good fit for you.

Choose a therapist that you like and want to spend an entire hour with. (You don’t have to like them the way you like your friends). While some nervousness is normal in a therapy session, it is important to feel comfortable and safe with your therapist. It is perfectly okay to meet with a few therapists before you decide on one. Stick with the one you like and trust.

Communicate with your therapist

The success of your EMDR sessions greatly increases when you are willing and able to be vulnerable and open with your therapist. If you choose a therapist you feel safe and comfortable with, communicating openly and honestly with them may not feel too difficult.

EMDR will take you on an emotional ride with ups and downs. It is important that you communicate with your therapist when something feels uncomfortable. If you don’t share your discomfort, a wall may build between you and your therapist that will interfere with the effectiveness of EMDR or make you have a negative experience. 

Tell them what is going well and what isn’t. Your therapist should listen and be receptive, problem-solving with you to find what’s best for you. 

Understand how EMDR works in your brain

Clients who understand how EMDR works in their brain tend to have more successful results. So it may be helpful to get educated on how EMDR works. When a person experiences trauma or a difficult experience, these memories can be stored in the brain differently than other memories. 

These difficult or traumatic memories loop in the emotional side of the brain, the right hemisphere. When remembered, the memories specifically activate the amygdala, the fear center of the brain. 

If left unprocessed, they remain “stuck” in our brains, frozen in time. This is why we may feel as though we are reliving a painful memory if something triggers it in the present moment, even though it’s deep in the past. 

EMDR allows these memories to be reprocessed and unstuck. The therapeutic reparative experience and bilateral eye movements of EMDR create a bridge between the right and left hemispheres of the brain, allowing the previously “stuck” memory to be processed by the side of the brain where reasoning and cognitive processing occurs. 

By facilitating proper integration throughout the brain, EMDR reduces the emotional intensity and distress associated with traumatic or painful memories.  

Have a support system 

Letting a small group of people into your EMDR journey will help you not feel alone. Talk to a few individuals that care about you and that you trust. You don’t need to share every detail, only as much as you feel comfortable sharing and that is not harmful to the relationship. 

Ask them to support you as you go through this process. Reach out when you need help. Having others checking in on you and providing support, whatever that support may be, can give you the strength you need to stick it out and reap the benefits of EMDR. 

Practice coping skills

EMDR can bring up a lot. During sessions, you will have to focus on specific painful or traumatic memories, which will likely make you feel emotional. You may even experience increased emotional sensitivity for a season while you’re going through EMDR therapy. 

When emotions become overwhelming, coping and grounding skills can be very helpful. During the first few phases of EMDR, your therapist will help you build coping strategies that you will use in and outside sessions. This includes deep breathing exercises, mindfulness, physical movement, engaging your sessions, and reaching out to someone you know that can help support you. 

Being able to come back to a regulated emotional state will help you stay present during your EMDR sessions and continue your treatment plan. 

Prioritize your therapy

This goes without saying, but we’ll say it anyway: If you want to get the most out of your EMDR therapy, you need to make it a priority. Prioritize it in your budget, your calendar, and any other area in your life that calls for it. 

Show up to sessions, anticipating your needs for the day. Be on time and do a little prep beforehand to get in the right headspace. For more tips to prepare for your EMDR session, read this post where we talk all about it. As much as you are able to, put effort and intentionality into your EMDR journey. As with many other things in life, you get what you put in. 

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