Tips on What to Think About During EMDR for Better Results
The EMDR therapy process can seem confusing and unfamiliar, especially when you’re not exactly sure what to focus on during your sessions. This unique method helps your brain reprocess traumatic memories so they no longer carry a negative charge.
When you start the process, you choose a target memory to focus on. This will directly impact the course of your treatment and the effectiveness of your outcomes. Knowing where to direct that attention can help you get the most from each session.
With the right approach, you can begin to work through difficult memories and find relief. Let’s look at some practical ways to make your EMDR sessions more productive.
Start with the Target Memory
The beginning phases of EMDR include selecting a target memory. With your therapist’s guidance, you’ll identify a specific memory to work on in your session. The bilateral stimulation begins as you focus on that memory, allowing your thoughts guide your process as much as possible. On a subconscious level, your brain knows what it needs to do to process the traumatic memory.
You might notice images, physical sensations, emotions, or thoughts arising. All of these are part of the healing process. The goal is not to force anything, but rather to observe what comes up as you sit in the present moment.
Notice Physical Sensations
Trauma often manifests as tension, tightness, or discomfort in your body. While you’re going through the EMDR process, pay attention to what physical sensations you’re feeling. You may notice:
Tightness in your chest or throat
Heaviness in your stomach
Tension in your shoulders or jaw
Warmth or coolness in certain areas
The body tells its own story of trauma. Listening to what it has to say can provide you with valuable information for your healing process. As you process your memory, you should feel the physical feelings begin to shift or reduce altogether.
Embrace the Natural Flow
EMDR therapy works best when you let your mind wander without trying to control the process. You might see flashes of other memories, colors, or scenes that seem unrelated. This is completely normal. Your brain is forming new connections and working through layers of emotions tied to the original traumatic event.
If you don’t quite understand your thoughts or emotions, resist any urge to make sense of them. If you get stuck on a certain thought, let your therapist know. They’re able to make adjustments so you can move forward.
Stay Grounded in the Present
One important aspect to remind yourself while going through this is that you’re safe. If you feel overwhelmed by your emotions, anchor yourself to your surroundings. Feel your feet on the floor, notice the sounds in the room, or focus on your breathing. This keeps you connected to the present while still allowing the processing to happen.
Your therapist will also check in with you throughout the session. These brief pauses help ensure you’re staying within a manageable range of distress.
Observe Emotions Without Judgment
Strong emotions can surface during EMDR. Instead of pushing them away, try to observe them with curiosity rather than judgment. Ask yourself where you feel the emotion in your body and what it might be trying to communicate.
As your brain heals and reprocesses memories, you should notice a shift in your emotions. The intensity you once had should become softer and less bothersome.
Trust the Process
Your brain is designed to heal itself when given the right support. EMDR therapy can feel unpredictable, with some sessions feeling more significant while others are quiet.
Every session matters, one building upon the last. With patience and consistent effort, EMDR can help you move past trauma and reclaim a sense of peace.
If you’re considering EMDR, having the right therapist makes all the difference. EMDR therapy in Colorado Springs can help you process difficult memories and find relief from the weight they carry. Reach out today to schedule a consultation.
