Most people suffer from anxiety from time to time. I know I have and yet we all need some anxiety to function. If you had no anxiety you might not be motivated to do anything. However, too much anxiety can hinder us from being at our best. One thing we may ask ourselves is how EMDR works for anxiety in different situations; such as having to do public speaking, taking a test, or having to drive after having had an accident, or more generalized where you feel anxious but are not sure why.
How EMDR Works for Anxiety
Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapeutic approach that has gained significant traction in recent years for its effectiveness in treating trauma and anxiety. But how does it work, particularly for those grappling with anxiety? Here, we will unravel the process and shed light on the research underpinning its methods.
Identifying the Trigger: Every individual’s experience with anxiety is unique. One of the foundational steps in EMDR therapy is pinpointing the primary triggers for the anxiety. For instance, if public speaking induces anxious feelings, the EMDR process begins by recollecting a past successful public speaking experience. This memory acts as a positive anchor. The individual is guided to recall their emotions during this successful event, the positive self-beliefs they held, their posture, body sensations, and even articulate a word or phrase that encapsulates the feeling of that moment.
Bilateral Stimulation: This phase involves bilateral stimulation, a core aspect of EMDR therapy. Bilateral stimulation typically comprises rhythmic left-right patterns using visual, auditory, or tactile stimuli. As the individual immerses themselves in the positive memories, they simultaneously experience bilateral stimulation. This synchronization aids in deepening the connection to positive emotions and memories. Research suggests that bilateral stimulation can help in integrating and processing memories and emotions, thereby diminishing their distressing intensity.
Resourcing the Positive Experience: In EMDR, it’s not just about processing the negative, but also anchoring the positive. The recalled positive memories and feelings are then anchored with a word or phrase. This “resource” becomes a tool the individual can use when faced with anxiety-provoking situations in the future.
Facing the Future with a New Lens: The next part of the process involves visualizing an upcoming anxiety-inducing event, like a future public speaking opportunity. The individual is encouraged to identify the emotions, physical sensations, and irrational negative beliefs they associate with this situation. The intensity of their distress is rated on a scale of 0-10. Bilateral stimulation is then employed again, but this time focused on these distressing thoughts. A transformation often occurs where the negative perceptions shift toward the positive, and the individual’s anxiety levels drop.
Studies on EMDR have shown a marked reduction in distress levels after this form of visualization combined with bilateral stimulation. The repetitive recall of distressing memories while undergoing bilateral stimulation has been found to reduce the vividness and emotional charge of these memories.
Rehearsing Success: Another EMDR technique involves mentally rehearsing a successful outcome. In the context of public speaking anxiety, one would visualize the entire process—from preparing for the speech to its conclusion—while undergoing bilateral stimulation. Should anxiety arise during this mental rehearsal, the session pauses to address and process those feelings until they diminish.
Case Example: (all identifying information was removed and scenarios altered to maintain anonymity)
I worked with a young woman who suffered from anxiety which she felt intensely whenever she had to be the center of attention. She was getting married and the thought of everyone staring at her terrified her. She had suffered from panic attacks in the past and was very afraid she would have a panic attack at her own wedding and ruin the entire experience of her special day.
Obviously, sometimes the anxiety is based on traumatic experiences that also need to be addressed. This was also true in her case. She had a loss that left her feeling unprotected and vulnerable. We worked together for several weeks on having her imagine getting up that day, getting dressed and ready, walking with her father down the aisle of the church and doing this successfully without a panic attack. Her level of anxiety before we started the process was at a 10+. We were able to get the anxiety level down to about a 3 which was fine with her. She wanted to feel in control but the anxiety made her feel out of control. We also worked on the deeper reasons behind her anxiety. She ended up having a little anxiety during her wedding (who wouldn’t?) but it did not limit her or prevent her from having a wonderful experience.
If you feel that you or a loved one can benefit from either anxiety counseling or EMDR therapy, you can contact us to make a counseling appointment. If you would like a more general perspective on EMDR, you can read How EMDR Works.
Photo by Amanda Dalbjörn on Unsplash
Author: Diana Schaefer, LCSW
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