When it comes to choosing therapy, a common misconception is that the only option is talk therapy. This can be a major barrier to many people as some struggle to verbalise their trauma or thoughts, and others don’t click with talk therapy at all.
In these instances, eye movement desensitisation and reprocessing therapy (EMDR) can be the perfect alternative as it requires no talking but is still proven highly effective. As a result, EMDR is becoming an increasingly popular form of therapy.
What Is Talk Therapy?
Also known as psychotherapy, talk therapy is the most popular form of therapy and is probably the first type of therapy that people think of. There are five broad categories of talk therapy:
- Cognitive-behavioural therapy (CBT) – CBT focuses on how what you think influences what you do and works to change your thoughts.
- Humanistic therapy – this therapy style helps people better understand their worldview and encourages self-acceptance.
- Holistic therapy – also known as integrative therapy, this style of treatment blends elements from several other styles to create one to meet their client’s needs.
- Behavioural therapy – similar to CBT, behavioural therapy aims to change self-destructive behaviours and replace them with healthy ones.
- Psychodynamic therapy – this form of therapy focuses on the unconscious meanings behind your behaviours and thoughts.
Talk therapy is proven to work, and many studies have been conducted over the years proving its efficacy. It can help to build interpersonal relationships and improve communication skills. In addition, the development of a therapeutic relationship between therapist and client can provide comfort to those who have struggled with relationships.
However, talk therapy does have some limitations. Talk therapy can take a long time to show any benefits, and sessions may be unstructured to allow clients to discuss what they want. While this may be an advantage for some, for others, it can be anxiety-inducing, and it allows them space to avoid the most difficult topics.
Talk therapy sessions are often much cheaper and more accessible than other forms of therapy, making it the top choice when people seek treatment. People often choose to attend talk therapy once a week for as long as they like, but some opt for more intensive treatment plans of several sessions per week.
An Alternative: EMDR Therapy
EMDR is vastly different from traditional therapies in that it involves little to no talking. Instead, the therapist will encourage the client to think about their trauma while following some stimulus – usually hand movements for their eyes to track. This can help people reprocess memories of trauma and relieve severe psychological distress.
The lack of talking can be attractive to those who are uncomfortable talking about their experiences. Although it encourages people to think about their traumatic memories, EMDR-trained therapists help to educate people on relaxation strategies that they can use if they feel overwhelmed or upset.
EMDR therapy has been the focus of many studies ever since its creation in the 1980s. There is evidence to show that it is effective for conditions such as:
- Depression
- Panic disorder
- Post-traumatic stress disorder (PTSD)
- Psychosis
EMDR therapy has also been shown to work quickly. Many people report improvements in their mental health after just one session, although it can take several sessions to see more advanced progress. EMDR sessions last for around sixty to ninety minutes, and courses can be anywhere from three to twelve sessions. While EMDR therapy is generally more expensive than talk therapy, as it does not take as many sessions to be effective, the cost can balance out.
EMDR treats the root causes of trauma and mental health issues in the memories that have contributed to them, thereby eliminating symptoms without focusing exclusively on the symptoms themselves. For those who have tried talk therapy but found it ineffective, EMDR is a great alternative.
EMDR therapy also has some unique potential benefits, along with trauma resolution and fast results. It can:
- Improve self-esteem – resolving traumatic memories and the negative thoughts associated with them boosts self-esteem.
- Decrease chronic pain – the bilateral stimulation used in EMDR sessions activates the part of the brain associated with comfort and relaxation. Any chronic pain may be reduced as part of treatment.
- Challenge negative thinking – CBT is not the only form of therapy that can combat negative thought patterns; EMDR also provides tools to do so.
The limitations of EMDR therapy are few and far between, but something to be aware of is the potential side effects. Some people report having extremely vivid dreams after EDMR sessions and being highly sensitive to physical and emotional sensations. However, this often fades quickly as sessions progress.
Some are doubtful about the efficacy of EMDR as it is a relatively new form of therapy; however, it has been studied in detail and proven effective with little to no side effects, so it is safe for anyone to try.
The Ripple Effect
EMDR has been known to produce a ripple effect during treatment. In processing one traumatic memory, other linked memories can also be reprocessed in a ripple effect, which means people don’t have to focus on many traumatic memories for treatment to be effective.
Other ripple effects that can occur during EMDR sessions include clients voluntarily performing new, adaptive behaviours to manage their symptoms, helping them relive and reprocess traumatic events. The ripple effect contributes to the fast rate of improvement shown in EMDR sessions.
Conclusion
EMDR therapy is an effective form of therapy that provides an effective alternative to traditional forms of talk therapy. For people who struggle with opening up about their trauma or mental health, EMDR gives them a space to recover and reprocess their memories without a lot of speaking.
While talk therapy is beneficial, it is not the only option anymore. EMDR opens up a new avenue for trauma healing without the need for extended amounts of sessions or talking. With many benefits and proven effectiveness, EMDR is just as good (if not better) for some people as traditional talk therapy.
