Blog

Shifting Negative Beliefs Using EMDR Therapy 

“I know it’s not my fault, but I still feel guilty.”

“I know it’s irrational, but I somehow feel like I deserve this.”

 “I think I’m a good person, but I feel like I can’t do anything right.”

These statements describe the vast distance between what we logically know to be true and the depth of what we emotionally feel. Because our logical and emotional realities are often in conflict with one another, it can be a battle to find a resolution between the two. Our negative self beliefs are held deeply. They are developed from impactful, often early experiences that strengthen over time when not fully processed. These are the beliefs that account for “still feeling guilty”,“not being good enough,” and “being incapable.” 

Using  EMDR (Eye Movement Desensitization, and Reprocessing) therapy in my practice has allowed me to aid my clients in accessing the depths of these beliefs on an essential, emotional level. EMDR is a therapeutic treatment approach that helps clients heal from negative past experiences, desensitize triggers, incorporate future action, and change negative beliefs at the core. 

EMDR was originally developed and proven effective when treating war veterans and sexual assault survivors with clears signs of PTSD. In the past couple decades, EMDR has become known as a valid treatment method for treating Depression, Anxiety, OCD, phobias, and chronic pain.  This is because greater appreciation has been given to the impact of little t-traumas that do not qualify as capital T-traumas–resulting in a diagnosis of PTSD. 

So, what does an EMDR therapeutic approach look like? First, I take a thorough history of a client’s impactful memories or traumas. Oftentimes, traumas are easy to identify: physical assault, sexual abuse, a near death experience, or neglect. Other times, clients require a bit more support in identifying impactful experiences: being bullied as a child, covert emotional abuse, infidelity, etc. Whether big or small, these memories and traumas give us a lens with which to identify the negative beliefs that have resulted from these experiences. Negative beliefs sound like “I’m not good enough”, “I’m guilty”, “I’m stupid”, “I’m unlovable”, “I’m unworthy”, “I’m not safe”, “I’m a bad person”, etc.

Once the target memory and its associated negative belief have been identified, the client focuses on them, while paying attention to their body: a tightening of the chest, a lump in the throat, fidgeting hands, clenching jaw, a pit in the stomach. With the  memory image, negative belief and physical sensation brought to awareness, I guide them through a series of bilateral stimulation (eye movements) connecting with the target memory through mind, body, and spirit. From here, the thread of unconscious associations is activated, allowing the client to more fully process and release through all the connecting channels. Improvement of the client’s changing beliefs after this emotional purging is assessed at the beginning and end of every session.

In my experience, I have found 3 key aspects to EMDR’s effectiveness. First, the careful process and focus on assessment as I engage the client in telling their story and uncovering impactful memories that have altered their perceptions. Second, the emphasis on the client’s inherent ability to heal themselves in a supportive atmosphere. It is my job to remain supportive and not interject as the client naturally makes connections, validates their own experience, and grows in confidence as they strengthen the new positive belief. Last but not least, the use of bilateral stimulation. On the surface it may seem strange, waving my fingers back and forth, in an effort to shift emotional states, retrieve memories and work through physical tensions, all in order to arrive at some greater insight. I get it. But, it works. And there are a couple theories as to why…

Traumas, big and small, cause us to physiologically shut down, resorting to lower, brainstem functioning. Even after time has passed or the threat is gone, our brains have already done the hardwiring of linking associations and responses to the original event, keeping us stuck with these responses and thoughts when triggered. The bilateral concentration in EMDR allows for relaxation and a desensitization of our natural fear response, causing it to weaken. When our brains know that we are safe and defenses are not necessary, we open the door to allow previously blocked emotion, thoughts, memories, and insights to come through. It has also been suggested that the dual attention on the memory and the bilateral stimulation tax the working memory’s capacity, resulting in a decrease in the vividness for memory imagery and emotionality.  

Our subconscious psyches exist in a primitive, emotional, and protective space–making our impactful memories extremely powerful in running the day-to-day show, especially when triggers are present. EMDR therapy allows us to enter this space confidentially and prepared to let go of the past. With this process, I witness clients genuinely shift from believing “I’m unworthy,” toward “I’m deserving of love,” and from “I’m guilty” to “I did the best I could do,” and “I’m weak” to “I am strong”.

Stephanie Gibart is a psychotherapist at Elle and accepting new clients who are coping with trauma this March. Reach out to us if you are interested in booking an appointment with her and learning more about the effectiveness of EMDR Therapy.