How EMDR Tackles Anxiety—And Wins
Anxiety is more prevalent than ever, affecting millions of people worldwide. Whether it's generalized anxiety disorder (GAD), panic attacks, social anxiety, or even phobias, this mental health issue can manifest in a variety of ways and deeply impact daily life. But there’s hope on the horizon in the form of a breakthrough treatment—Eye Movement Desensitization and Reprocessing (EMDR) therapy. Originally developed to help people work through trauma, EMDR is now gaining attention for its effectiveness in treating anxiety. Let’s explore how EMDR works and why it’s fast becoming the go-to solution for those seeking lasting relief from anxiety.
What Is EMDR?
EMDR was developed by psychologist Francine Shapiro in the late 1980s as a therapeutic approach to treating trauma. It's a structured therapy that encourages patients to process distressing memories, thoughts, and feelings through bilateral stimulation. This can involve guided eye movements, taps, or even auditory tones. The underlying idea is that certain traumatic or anxiety-inducing memories become "stuck" in the brain, continuously triggering emotional and physical responses. EMDR works to reprocess these memories, helping the brain desensitize their emotional charge and reduce the impact they have on current thoughts and feelings.
How Does EMDR Work?
Picture this: the brain is like a filing cabinet, and sometimes, stressful or traumatic memories don’t get properly filed away. Instead, they remain stuck in the "pending" folder, where they cause havoc by triggering anxiety or other emotional responses long after the event has passed. EMDR steps in as a kind of mental organizer, helping the brain reprocess and file away these memories so they stop interfering with your present-day life.
EMDR therapy unfolds over eight distinct phases:
History-Taking and Treatment Planning: The therapist learns about the patient’s background and identifies the specific traumatic events or anxiety triggers that need to be addressed. This sets the stage for the work ahead.
Preparation: In this phase, the therapist explains the EMDR process in detail and helps the patient develop coping mechanisms to manage any distressing thoughts or emotions that may arise during therapy.
Assessment: Together, the therapist and client identify a specific target memory, anxiety-inducing thought, or image to focus on. This could be a childhood event, a social fear, or anything that fuels the client’s anxiety.
Desensitization: Here’s where the magic happens. The client is guided to focus on the identified memory or thought while following the therapist’s hand movements, listening to sounds, or experiencing tactile taps. This bilateral stimulation allows the brain to reprocess the memory, effectively reducing its emotional intensity.
Installation: Once the distressing memory has been desensitized, the therapist works with the client to install more positive, empowering beliefs in place of the negative ones that were previously connected to the target memory.
Body Scan: At this stage, the therapist checks to see if the client experiences any lingering physical tension or emotional distress. This ensures the memory has been fully processed and no residual anxiety remains.
Closure: After each session, the therapist helps the client stabilize and return to the present. Relaxation techniques or grounding exercises are often used here to ensure the client feels safe and secure.
Reevaluation: In the final phase, the therapist reassesses the client’s progress and revisits previous targets to ensure the anxiety relief is long-lasting. If needed, the therapist may return to earlier memories to ensure they’ve been fully processed.
EMDR and Anxiety: A Powerful Connection
While EMDR is traditionally associated with trauma, it’s also highly effective for treating anxiety disorders—even when the anxiety isn’t directly tied to a specific traumatic event. Here's how EMDR can help ease anxiety symptoms:
1. Reprocessing Unresolved Memories
For many people, anxiety is often linked to unresolved memories of past events. These memories might not be traumatic in the traditional sense, but they can still trigger fear, worry, or self-doubt. EMDR helps individuals process these memories, enabling the brain to store them more effectively. Once these memories are reprocessed, they lose their power to provoke anxiety in the present.
2. Shifting Negative Beliefs
Anxiety often thrives on deeply ingrained negative beliefs, such as "I’m not safe" or "I can’t handle this." During EMDR therapy, once a distressing memory is desensitized, therapists work to replace these negative beliefs with more positive, realistic ones. Over time, this cognitive shift can lead to a significant reduction in anxiety.
3. Reducing Emotional Intensity
EMDR therapy also helps reduce the emotional charge associated with anxiety-provoking situations. By reprocessing distressing memories or thoughts, the therapy enables the brain to diminish the intensity of the emotional response. For instance, someone with social anxiety might find that after EMDR, social situations feel far less threatening.
4. Tapping Into the Brain’s Natural Healing Abilities
The bilateral stimulation used in EMDR helps activate both sides of the brain, encouraging it to reprocess information more effectively. This process taps into the brain’s natural ability to heal from psychological distress, moving the client from a state of heightened arousal (anxiety) to a more balanced emotional state.
The Science Behind EMDR and Anxiety
What sets EMDR apart is that it’s not just a theoretical treatment—it’s backed by scientific evidence. Research has shown that EMDR can significantly reduce anxiety symptoms. For example:
A 2015 study found that EMDR was effective in reducing symptoms in patients with panic disorder and agoraphobia.
A 2020 review indicated that EMDR could alleviate anxiety symptoms in patients with generalized anxiety disorder (GAD), even when the anxiety wasn’t linked to a specific trauma.
Furthermore, brain scans of individuals who have undergone EMDR show altered activity in brain regions linked to fear response and emotion regulation, such as the amygdala and prefrontal cortex. This suggests that EMDR not only changes how people think about their memories but also how their brains physically process anxiety.
Why EMDR Stands Out: A Quick, Less Stressful Solution
EMDR is different from other forms of therapy, and that’s part of its appeal. Unlike traditional talk therapy, EMDR doesn’t require clients to discuss every painful memory in detail. For many people dealing with anxiety, the prospect of talking about distressing experiences is enough to cause even more anxiety. EMDR allows clients to process these emotions without verbalizing every painful detail, making it a less stressful approach.
Additionally, EMDR often produces quicker results than other therapies. While methods like Cognitive Behavioral Therapy (CBT) can take months—or even years—of sessions to yield significant improvements, many clients report noticeable changes after just a few EMDR sessions.
Is EMDR Right for You?
If you’re struggling with anxiety, EMDR might be the treatment that finally gives you the relief you’ve been searching for. It’s particularly effective for those who are ready to confront and process their thoughts and feelings, even if they don’t have a specific traumatic event in mind.
EMDR is a safe and effective treatment for many people, but it’s not a one-size-fits-all solution. Consulting with a qualified EMDR therapist is the best way to determine whether this therapy is right for your specific situation. They can assess your needs, guide you through the process, and ensure that EMDR is tailored to your individual experience.
Say Goodbye to Anxiety
Anxiety doesn’t have to control your life, and EMDR offers a powerful way to take back the reins. By addressing unresolved memories and shifting negative beliefs, EMDR helps many individuals find lasting relief from anxiety. It’s a therapy backed by science, with real results for those looking to move beyond the grip of anxiety.
If you’re tired of feeling overwhelmed by anxiety and are ready to explore new treatment options, EMDR might be one of the tools that can be used to unlocking a calmer, more balanced life. Why wait? Relief could be just a few sessions away.
We’ve welcomed Molly Mcbride as a new associate therapist to Benchmark Counselling. Her practice incorporates Cognitive Behavioral Therapy, Internal Family Systems therapy, Attachment Theory,and EMDR (Eye Movement Desensitization and Reprocessing) therapy. If you’re interested in booking with her to explore this modality, you can book below!