7 Helpful Ways Prepare For Your EMDR Therapy Session
Eye Movement Desensitization and Reprocessing therapy can be used to address emotional disturbances that affect your ability to function. These include anxiety, grief, and a history of trauma. EMDR is a psychotherapeutic technique used to change the way the brain processes memories through a combination of directed eye movements and exposure therapy. It has been shown to be very effective, but you cannot expect to just walk into your therapist’s office, sit down, and do it. For it to help, you have to prepare yourself first, both physically and mentally.
Anticipate Painful Memories
EMDR allows you to confront traumatic memories in an environment that is safe and secure. The goal is to help you process those memories more effectively so they no longer interfere with your life. During treatment, especially in the early stages, you can expect to experience some pain and distress in response to the recollections. The discomfort gets better with time, so do not let this discourage or dissuade you from the treatment.
Make Plans to Relax
You need time to process the emotions that arise during a therapy session, which can be strong and disturbing. For this reason, it is recommended that you take the rest of the day off after therapy or schedule the session for a time when you do not have to return to work. If you can go home and take a nap afterward, it can help you to continue processing. Some sort of body treatment, such as peach lotion, lavender oil, or one of your favorite scents that promotes relaxation may be helpful as well.
Create a Stop Signal
One of the benefits of EMDR is that you always remain in control. You have the power to take a break or switch to a calming exercise any time you start feeling overwhelmed. However, it can be helpful to create a signal between you and your therapist that you can use to indicate you want to stop that your therapist can immediately understand. A simple gesture such as raising your hand can communicate the message quickly and easily if you establish this with your therapist beforehand. You don’t necessarily need a special signal. You can just say, “Stop,” or close your eyes. Arranging a signal with your therapist is merely a more efficient way of communicating a clear message.
Bring Eye Drops
The movements associated with EMDR can cause your eyes to become dry or irritated. This can make the therapy physically uncomfortable. Artificial tears are rehydrating eye drops available for over-the-counter purchase at most pharmacies. They usually come in small bottles that are easy to fit into a pocket or purse. If you have the eye drops with you at the session, you can take a quick break to apply them and then return to therapy as you feel able.
Choose a Safe Place
Your Safe Place is not a physical location where you go. Rather, it is the memory of a moment in your life when you felt completely able, calm, positive, safe, and secure. Once you have chosen your Safe Place, you can use visualization to take yourself there. Visualizing your Safe Place helps your brain recapture some of those same emotions, which is useful if you become overwhelmed during reprocessing.
Avoid Contact Lenses
If you usually wear contact lenses, you might want to switch to glasses instead for your therapy sessions, or else bring your lens case with you so you can remove them during the session. Performing the rapid eye movements while wearing contacts can be irritating to your eyes.
Don’t Censor Yourself
A core tenet of EMDR is to let whatever happens, happen. This doesn’t mean that you can’t stop if you start feeling overwhelmed. Remember, you are always in control of what happens during your session. However, it does mean that you should avoid trying to hold back during your session. Your therapist can best help you if you speak freely.
Conclusion
Don’t hold yourself to arbitrary standards or put unrealistic expectations on yourself during EMDR therapy. None of the feelings you have are right or wrong, and your experiences in therapy may be different from other people’s.
