EMDR therapy is a powerful and effective method for treating trauma and other mental health issues. But some people are concerned that it might be too rigid or impersonal to work for them. Does EMDR look the same for everyone? Can a structured and standardized protocol really heal our most personal traumas?

The short answer is that EMDR does NOT look the same for everyone. It is highly personalized to every client. It’s tailored to meet each person’s needs, history, and current state of mental health. Though it always has eight phases, it looks different for everyone. This is one of many reasons you can't do EMDR therapy on yourself or use an app.

The Basics of EMDR Therapy

Before diving into the variations, it’s helpful to understand the basics of EMDR therapy. EMDR is an eight phase therapy process. It involves preparation, resourcing, targeting, desensitization, and integration. The phases that get all the public attention involve being guided through the reprocessing of traumatic memories while using bilateral stimulation. Bilateral stimulation can be done with eye movements, tapping or movement, or auditory tones. This stimulation helps the brain reprocess these memories. Reprocessing reduces the emotional charge and integrates the memories into a healthier narrative.

But don't be fooled: EMDR therapy is much, much more than talking about trauma while using bilateral stimulation.

Resourcing and Stabilization: Building a Strong, Personalized Foundation

Before starting the more intensive parts of EMDR therapy, you must be adequately resourced and stabilized. Resourcing involves building up your coping skills so you can handle the intensity of reprocessing.

Personalized Resourcing and Stabilization

All clients need resourcing before diving into trauma therapy. This might include developing grounding techniques, visualizations, or learning how to self-soothe.

As many as sessions as necessary are dedicated to building up these resources. If a client already has strong coping mechanisms in place, the resourcing phase might be short. For others, many sessions of resourcing might be necessary. There is no standard, "correct" amount of time spent on resourcing. For some, learning to self-soothe can even be life-changing. And that's before any trauma is processed!

Styles of EMDR Bilateral Stimulation: Finding What Works For You

Bilateral stimulation (BLS) is a core component of EMDR therapy. The side-to-side stimulation is used to facilitate the reprocessing of traumatic memories. However, the style of BLS can vary greatly depending on what’s most comfortable and effective for the client. Some people respond much better to one type than another.

Different Styles of Bilateral Stimulation

• Eye Movements. This is the most well-known form of BLS, where the client follows the therapist’s hand or a light bar with their eyes. For some, this is the most effective method.

• Tapping. Some clients prefer tactile stimulation, such as tapping on their legs or arms, either by themselves or with the therapist’s guidance. This can be particularly grounding for those who find eye movements distracting or uncomfortable.

• Auditory Stimulation. Using alternating tones or beeps through headphones is another effective form of BLS. It works especially well for clients who find visual or tactile methods too intense.

Research on all these styles of bilateral stimulation indicates they are effective. Finding the most effective style for you is what matters. Your EMDR therapist will work with you to determine what style is best.

Creative Approaches to Targeting and Triggering in EMDR Therapy

One of the biggest strengths of EMDR therapy is its flexibility. Though structured, it can address the needs of each client. This is particularly true when it comes to identifying your triggers. Every person’s experience of trauma or emotional pain is unique, so the way these memories are accessed must be personalized. This means taking a creative approach to selecting targets.

Finding the Right Target

Most trauma is not tied to a single, clear memory. It would be great if it was, but it's usually not. Identifying what to target in EMDR therapy can require expert exploration. A good EMDR therapist will work with you to identify which memories, emotions, or situations are most relevant to your healing.

For some, the target might be a vivid, well-defined memory, like a car accident, natural disaster, or medical event. These clients often easily access the target memory during a session.

For others, the target might not be a single event, but an intense emotion, a pattern of behavior, or a physical sensation. In these cases, the EMDR therapist needs to use more creativity to identify where the client holds their distress. This is one of many reasons you can't do EMDR on yourself.

Creative Approaches to Triggering Memories

We won't sugarcoat it: EMDR therapy can be intense. It involves revisiting painful, upsetting, and uncomfortable memories and sensations fully. This is why that preparaion phase we mentioned earlier is so important. Once the right target has been identified, the next step is triggering the memory. We mean triggering in the true sense here: feeling, seeing, and experiencing the event fully. Not everyone accesses memories in the same way, and some may struggle to bring up the distressing event or emotion. This is where creative approaches come into play.

Emotional Triggers

Some clients may not have clear, visual memories of their trauma that come with a powerful emotional or physical reaction. For these people, the EMDR therapist might guide them through recalling the emotions or bodily sensations that come up. From there, the therapist can help link these feelings to underlying memories.

Symbolic Triggers

If a client has difficulty accessing the core memory or event, the therapist might introduce symbolic triggers. For instance, a client struggling with childhood trauma might find it easier to connect to feelings of fear or isolation by visualizing themselves as a child in a specific setting, like a dark room. This symbolic approach can nudge the memory to the surface without overwhelming the client. If the trauma was recurring, using an amalgamated memory is also effective.

Sensory Triggers

Some clients respond best to sensory-based triggers. Smells, sounds, or even textures that are associated with a memory can unlock experiences that are hard to access. For example, a client processing a traumatic fire might remember the smell of smoke, which can serve as an entry point into processing.

Customizing the Approach for the Client’s Needs

No two clients respond the same way to EMDR therapy, so a flexible approach is necessary. A good EMDR therapist can adapt their strategy mid-session, depending on how the client is responding.

Direct vs. Gradual Access

Some clients can access their memories and emotions easily, allowing for a straightforward triggering. Others may need a gradual introduction to the memory. The EMDR therapist can guiding them through partial or indirect triggers until they’re ready to face the core of the trauma.

Past vs. Present Triggers

For certain clients, it’s easier to work with past events. With others, they may be more impacted by present-day triggers that bring up unresolved emotions. In these cases, the therapist may shift between addressing current stressors (like a difficult relationship) and then guiding the client to explore older memories that are fueling the present issue.

Future Triggers

For people dealing with phobias or heightened anxiety about particular things happening again, EMDR therapy can even process things that haven't happened yet. You can desensitize fear response by imagining it and engaging in a similar process to EMDR. Processing something that hasn't actually happened is call EMD, leaving off the Reprocessing. You can't reprocess something that hasn't happened!

Creative Approaches to Floatbacks and Cognitive Interweaves

EMDR therapy involves several specific techniques, such as floatbacks and cognitive interweaves. These can and should be adapted to fit your specific needs.

Floatbacks or Emotional Bridges

Trauma creates a complex web in our minds. This is called a neural network. A floatback or emotional bridge is a technique used to identify earlier memories linked to a current distressing memory. This helps in understanding how past experiences contribute to present-day issues. For example, if someone had a recent choking incident at a restaurant, it may be linked to an early choking experience or sensation of not being able to breathe. Many floatbacks are less tangible and obvious.

For some, a floatback might involve a straightforward recall of earlier memories. For others, especially those who have difficulty accessing memories, a good EMDR therapist might use more creativity. This could include guided imagery or connecting through physical sensations rather than memories.

Because every life experience is different, floatbacks look different from everyone. Having a skilled EMDR therapist you trust is critical to effective EMDR processing.

Cognitive Interweaves

Cognitive interweaves are EMDR therapist interventions that are used when you get stuck. They help to unblock the processing and introduce new, healthier perspectives. Some clients might respond well to direct, logical cognitive interweaves, such as “What would you tell a friend in this situation?” Others may need a more imaginative approach, such as using symbolic imagery to represent a change in perspective.

Tracking EMDR Progress: Adjusting Triggers as Healing Progresses

Throughout the EMDR process, your response to triggering and targeting will evolve. What triggers a strong emotional reaction in the first session may elicit a more neutral response as the brain begins to heal the trauma.

• Reevaluating Targets. As you progress, your therapist might find that the original memory or trigger no longer holds the same emotional weight. This signals to them that it might be time to refocus. It's also possible the memory has been successfully processed! This ongoing reassessment ensures that the therapy remains responsive to your changing needs.

• Layered Triggers. For complex trauma, targeting may unlock multiple layers of memories and emotions. A skilled EMDR therapist will help you process all these layers, addressing each one in turn.

The Importance of Individualized EMDR Therapy

The key takeaway is that EMDR therapy is not a one-size-fits-all approach. Each person’s journey through EMDR will be different. A good EMDR therapist will tailor the therapy to fit you.

EMDR Therapy Is as Unique as You Are

Your EMDR therapy should be designed with you in mind. Your journey to healing is personal. If you’re ready to explore how EMDR therapy can help you, consider booking a free consultation. One of our experienced EMDR therapists will chat for 20 minutes to see if it seems like a good fit. We're excited to guide you through this personalized and powerful healing process.