Guest blog by Holly Miller, MA, LPC
How EMDR Works to Relieve Anxiety
You might have seen the new Pixar movie Inside Out 2 featuring the main character Riley’s new emotion—anxiety. For many of us, however, anxiety is an old acquaintance, as it is a common mental health issue that affects hundreds of millions of people worldwide, often causing distressing emotional and physical symptoms.
While traditional therapies like Cognitive-Behavioral Therapy (CBT) have proven effective, Eye Movement Desensitization and Reprocessing (EMDR) has gained attention for its unique approach to treating anxiety. Originally developed for trauma and post-traumatic stress disorder (PTSD), EMDR therapy techniques are now widely used to treat anxiety, depression, and other emotional disturbances.
So, how does EMDR work for anxiety, and what should you expect from the treatment? Let’s explore the process, benefits, and effectiveness of EMDR for anxiety relief.
What Is EMDR Therapy?
EMDR therapy is a structured, eight-phase approach that uses bilateral stimulation, usually in the form of guided eye movements, to help people process and release traumatic or distressing memories.
Psychologist Francine Shapiro developed EMDR in 1987 after noticing that certain distressing memories lost their intensity after her eyes moved back and forth spontaneously while on a walk in a park. Intrigued, she experimented with consciously directing eye movements and observed that this appeared to diminish the emotional charge associated with disturbing thoughts. Shapiro’s initial findings, combined with further research and clinical applications, revealed that eye movements could aid in reprocessing traumatic memories, allowing them to integrate into the mind in less disruptive ways.
Anxiety, much like trauma, often involves unresolved emotions linked to past events or irrational fears. EMDR allows individuals to process these experiences in a non-intrusive way that reduces the emotional and physiological responses associated with anxiety.
Related Reading: What is EMDR Therapy and How is it Used?
How Does EMDR Work for Anxiety?
The premise of EMDR is that anxiety and other emotional disturbances are often the result of unprocessed memories stored in the brain. These unprocessed memories contain negative thoughts, emotions, and physical sensations that can become triggers for anxiety. These memories also often generate negative core beliefs, such as “I am not good enough.” For instance, if you have social anxiety and experienced bullying in childhood, the memory of being mocked or isolated may remain unprocessed, contributing to the anxiety you feel in social situations today.
During EMDR the therapist guides you to focus on specific distressing memories while engaging in bilateral stimulation, such as following the therapist’s finger back and forth with your eyes. This dual attention allows your brain to reprocess the memory in a less emotionally charged way and a more efficient manner. Over time, the distressing beliefs associated with these memories are released, leading to anxiety decreasing.
EMDR Therapy: What to Expect
If you’re considering EMDR therapy, it’s helpful to know how EMDR treats anxiety. The process involves eight phases:
- History-Taking and Treatment Planning: The therapist will begin by understanding your history and identifying the specific memories or experiences contributing to your anxiety.
- Preparation: You’ll learn relaxation techniques to help manage any distress that arises during the process.
- Assessment: The therapist will work with you to identify the target memory, along with the negative beliefs, emotions, and physical sensations attached to it.
- Desensitization: This phase involves the use of bilateral stimulation, such as eye movements, alternating taps, or auditory tones, while you focus on the distressing memory.
- Installation: After reducing the emotional charge of the memory, the therapist will help you replace negative beliefs with realistic, positive ones. For example, “I am defective” may be replaced with “I am good enough.”
- Body Scan: You’ll be asked to notice any physical sensations in your body, as anxiety often manifests physically. EMDR works to ensure that the body is also free from residual tension or discomfort.
- Closure: Each session ends with techniques to help you return to a state of calm.
- Reevaluation: In follow-up sessions, the therapist will check in on the progress of the reprocessed memory and assess if further treatment is needed.
Through this structured process, EMDR anxiety treatment enables the brain to process memories and emotions more adaptively, reducing their impact on current-day anxiety.
Can EMDR Help With Social Anxiety?
Social anxiety, in particular, is a common target for EMDR therapy. People with social anxiety often experience overwhelming fear or discomfort in social situations due to past negative social experiences or feelings of inadequacy. By reprocessing those past experiences, EMDR helps to diminish the fear and nervousness tied to similar social settings.
For example, if you were humiliated in a public setting, you may have an intense fear of speaking up in groups. Through EMDR, the emotional charge of that humiliation can be lessened, helping you engage in social activities more comfortably.
Many people who undergo EMDR anxiety treatment report feeling more grounded, less anxious, and better able to cope in social situations. Over time, it can foster self-confidence and improve your overall sense of well-being.
Related Reading: Is EMDR Dangerous?
The Science Behind EMDR and Anxiety
Though initially controversial, EMDR has garnered significant research support, especially for trauma-related disorders. However, its application for anxiety is increasingly backed by studies, as well. One theory of how EMDR treats anxiety is that bilateral stimulation during EMDR enhances communication between the emotional (amygdala and other structures of the limbic system) and rational (prefrontal cortex) parts of the brain. This communication may facilitate the reprocessing of maladaptive memories and reduce the physical responses tied to anxiety.
In fact, research suggests that EMDR can be more effective than traditional talk therapy methods in treating anxiety. A 2014 study found that EMDR therapy reduced symptoms of Generalized Anxiety Disorder, while other studies show promising results for Social Anxiety Disorder, Panic Disorder, and even Specific Phobias.
Benefits of EMDR for Anxiety
The benefits of EMDR are broad and impactful, making it an appealing option for many individuals seeking relief from anxiety. Some key benefits include:
- Non-Invasive: Unlike medication, EMDR does not have side effects or require ongoing pharmaceutical interventions. It uses the body’s natural ability to heal.
- Holistic Approach: EMDR targets both the mind and body, helping to reduce the emotional and physical symptoms of anxiety.
- Empowering: Clients often report a sense of empowerment after successfully reprocessing memories, as they feel more in control of their thoughts and emotions.
Is EMDR Right for You?
If you struggle with anxiety and have found limited success with traditional therapies, EMDR to treat anxiety could be a powerful alternative. It’s especially useful with social anxiety, panic disorders, or anxiety rooted in past traumas. Working with a trained EMDR therapist can provide significant relief from the mental and physical burden of anxiety.
If you’re curious about whether EMDR therapy techniques are right for you, consider reaching out to us. We have qualified therapists who specialize in this method in our Glen Ellyn, Chicago (Jefferson Park), and Sycamore offices. With the right guidance and commitment, EMDR may help you break free from anxiety and lead a more peaceful, balanced life.
Holly is a bilingual Licensed Professional Counselor and sees clients at the Glen Ellyn office and by telehealth. She has advanced training in trauma and Eye Movement Desensitization and Reprocessing (EMDR) therapy. Holly takes a special interest in working with young adults, neurodivergence, trauma, family-of-origin issues, and multicultural experiences. She adopts a relational approach and focuses on increasing clients’ awareness of themselves. Holly offers therapy in English or Mandarin.
