EMDR therapy explained

WhyLabel: Understanding the origins of EMDR from its creator provides the most accurate foundation for your healing journey.

HowLabel:

• Focus on the chapters explaining the Adaptive Information Processing (AIP) model.
• Take notes on how 'unprocessed memories' differ from 'processed' ones.
• Identify the 8 phases of treatment described in the book.

DoneWhenLabel: You have finished the book and can explain the AIP model in three sentences.

WhyLabel: EMDR requires staying within a specific emotional range to be effective without becoming overwhelmed or numb.

HowLabel:

• Identify signs of Hyper-arousal (anxiety, anger, racing thoughts).
• Identify signs of Hypo-arousal (numbness, dissociation, depression).
• Map out your 'Green Zone' where you feel calm and capable of processing.

DoneWhenLabel: You have a written list of physical and emotional cues for your upper and lower arousal limits.

WhyLabel: BLS is the core mechanism that helps the brain reprocess traumatic information by mimicking REM sleep.

HowLabel:

• Understand the three main types: Eye movements, tactile (tapping), and auditory (tones).
• Learn how BLS taxes working memory to reduce the vividness of traumatic images.
• Recognize that BLS is a tool for processing, not a magic cure on its own.

DoneWhenLabel: You can describe how BLS facilitates communication between the left and right brain hemispheres.

WhyLabel: EMDR is a specialized protocol that requires specific training to be safe and effective.

HowLabel:

• Search official registries (EMDRIA in the US, EMDR Europe in EU) for 'Certified' therapists.
• Ensure they have completed at least Part 1 and Part 2 of basic training.
• Check if they have experience specifically with PTSD or your specific trauma type.

DoneWhenLabel: You have a shortlist of 3 certified EMDR practitioners in your area or online.

WhyLabel: The therapeutic alliance is the strongest predictor of success in trauma work.

HowLabel:

• Ask: 'How many years have you practiced EMDR?'
• Ask: 'How do you handle dissociation during a session?'
• Ask: 'What is your protocol for the Preparation phase?'

DoneWhenLabel: You have selected a therapist you feel safe and comfortable with.

WhyLabel: This is a critical self-regulation tool used to close sessions and manage distress between appointments.

HowLabel:

• Identify a real or imaginary place where you feel 100% safe.
• Use all five senses to build the image (What do you see, hear, smell?).
• Practice 'installing' this feeling with slow, short sets of tapping.

DoneWhenLabel: You can lower your distress level by at least 2 points on a 0-10 scale using this visualization.

WhyLabel: A mental container allows you to store distressing material safely until your next therapy session.

HowLabel:

• Visualize a sturdy container (safe, trunk, jar) with a secure lid.
• Practice mentally placing a disturbing image inside and walking away.
• Confirm the container is strong enough to hold the material but easy for you to open when ready.

DoneWhenLabel: You can successfully 'put away' a minor worry for 10 minutes.

WhyLabel: EMDR works best when focusing on a specific 'touchstone' event that fuels current symptoms.

HowLabel:

• Work with your therapist to find the earliest memory that feels like your current trigger.
• Select an image that represents the worst part of that memory.
• Ensure the memory is not too overwhelming for your first processing session.

DoneWhenLabel: You have a clearly defined 'Target' written in your therapy journal.

WhyLabel: The NC is the false, self-defeating belief (e.g., 'I am powerless') attached to the trauma.

HowLabel:

• Identify the words that go with the traumatic image.
• Ensure it is an 'I' statement (e.g., 'I am unsafe' vs 'The world is unsafe').
• Rate how true it feels on a 1-7 scale (VOC - Validity of Cognition).

DoneWhenLabel: You have a concise NC statement for your target memory.

WhyLabel: The PC is the adaptive belief you want to hold about yourself now (e.g., 'I am capable now').

HowLabel:

• Choose a statement that is realistic and empowering.
• It should address the same theme as the NC (e.g., Responsibility, Safety, or Control).
• Rate how much you want it to be true.

DoneWhenLabel: You have a PC statement that feels desirable and achievable.

WhyLabel: This is where the actual 'reprocessing' happens through sets of BLS.

HowLabel:

• Follow the therapist's fingers or light bar while noticing whatever comes up.
• Do not try to control the thoughts; just 'let whatever happens, happen.'
• Report brief 'check-ins' between sets (e.g., 'I feel a tightness in my chest').

DoneWhenLabel: The Subjective Units of Disturbance (SUD) for the memory reaches 0 or 1.

WhyLabel: Trauma is stored in the body; the processing is only complete when physical tension is resolved.

HowLabel:

• Close your eyes and scan from head to toe while thinking of the target memory and PC.
• Identify any lingering tightness, heat, or pressure.
• Use BLS to process any remaining physical sensations.

DoneWhenLabel: You can think of the memory and the PC without any physical distress.

WhyLabel: This is a portable form of BLS that helps ground you during sudden spikes in anxiety.

HowLabel:

• Cross your arms over your chest, hooking thumbs like a butterfly.
• Alternately tap your shoulders slowly and rhythmically.
• Take deep, slow breaths while tapping for 2-3 minutes.

DoneWhenLabel: Habit established: Practice once daily for 14 days to make it an automatic response.

WhyLabel: Tracking triggers helps you and your therapist identify new targets for future sessions.

HowLabel:

• Record: Trigger, Image, Cognition, Emotion, Sensation.
• Spend no more than 5 minutes on an entry to avoid over-focusing on distress.
• Bring this log to every therapy session.

DoneWhenLabel: Habit established: Daily entries for 21 days.

WhyLabel: EMDR processing continues for 24-48 hours after a session; your brain needs rest to integrate the work.

HowLabel:

• Avoid major social commitments or high-stress work immediately after therapy.
• Engage in gentle activities like walking, light reading, or bathing.
• Prioritize 8 hours of sleep on session nights.

DoneWhenLabel: You have a recurring 2-hour block of 'buffer time' after every therapy appointment.

WhyLabel: EMDR is goal-oriented; regular reviews ensure you are moving toward your desired quality of life.

HowLabel:

• Compare your current TICES log to your initial symptoms.
• Assess if your 'Window of Tolerance' has expanded.
• Discuss with your therapist if you are ready to move to 'Future Templates' (rehearsing future challenges).

DoneWhenLabel: You have completed a formal progress review session with your therapist.