If you experience anxiety or panic attacks, you’re not alone. Anxiety disorders are fairly common and about 30% of all adults will experience an anxiety disorder at some point during their lifetime. Although anxiety disorders may be common, getting treatment for anxiety can still feel overwhelming. Maybe you’ve tried some techniques and haven’t found them helpful or you’re just not sure where to start.
Eye Movement Desensitization and Reprocessing (EMDR) is one therapy that’s gaining traction for treating anxiety disorders. Although it’s more commonly known as a treatment for post-traumatic stress disorder (PTSD), EMDR be an effective tool for managing anxiety and panic attacks.
What is Anxiety?
When we have anxiety, we experience an uneasiness about a danger in our future. Sometimes the nature of the danger is noticeably clear, such as when we are about to take a test. Other times the sense of fear and dread appears out of the blue with no apparent cause. Symptoms such as a rapid heartbeat, sweating, and the tingling sensation in our muscles are the result of our nervous system preparing us to either fight, run away from, or freeze in response to the danger.
The body’s preparation to deal with danger is useful if we are crossing the street and suddenly need to get out of the way of an oncoming bus. If, however, we are sitting on the sofa watching TV and suddenly our heart starts to pound, we get sick to our stomach and feel dizzy, it can be a terrifying experience. In this example, there is no oncoming bus to point to as the source of danger. However, perceived danger can have the same impact as imminent danger.
The experience of anxiety is common to all people and can be motivating in certain situations such as preparing for a presentation or studying for a test. In other circumstances, however, anxiety is overwhelming and can interfere with one’s daily functioning. For many people with anxiety disorders, the effects of anxiety are debilitating.
There are several different anxiety disorders that impair people in various ways including panic disorder (fear of having panic attacks), agoraphobia (avoidance of places where panic may occur and escape may not be easy), generalized anxiety disorder (persistent and excessive anxiety and worry), social anxiety disorder (occurs in social situations where one may be judged by others), and obsessive-compulsive disorder (irrational worries are managed via rituals).
While the cause and experience of anxiety varies, people suffering from it tend to overestimate the level of danger present and underestimate their ability to cope. One way this tendency can develop is from the way that past experiences were processed and are currently stored in the brain. When past distressing experiences remain unprocessed and are not integrated into adaptive beliefs, then we tend to have problems in our current functioning. Anxiety can be one of those problems.
What is EMDR Therapy?
EMDR is a structured form of therapy that can help people reprocess distressing thoughts, feelings, and memories so they don’t cause intense emotions. While EMDR has been commonly used to treat PTSD and trauma, it’s now more widely used to treat other conditions including anxiety, depression, and grief.
In EMDR therapy you will be asked to recall distressing experiences while engaging in bilateral stimulation like side-to-side eye movements. The thought is that this helps your brain to process the memory or feeling properly. This can help reduce the overwhelming emotions you might be feeling.
How EMDR Works for Anxiety
Feelings of anxiety can stem from underlying negative beliefs like “I’m unsafe” or “I’m out of control.” They can also stem from unresolved experiences. EMDR works to identify these distressing beliefs or bodily sensations. Your therapist will then guide you through bilateral simulation to help the brain reprocess these triggers so that they feel less threatening to you.
In short, EMDR helps the brain get unstuck so you can adopt new thinking patterns and build emotional strength.
EMDR is different from talk therapy in that it allows you to take charge of your own healing and doesn’t require as much verbal exploration. If you’re someone who finds talking about your experiences and how you’re feeling difficult or overwhelming, this can be helpful.
Can EMDR Help with Panic Attacks?
If you’ve ever had a panic attack, then you know how terrifying it can feel. These intense episodes of fear or discomfort can be difficult to predict, which can lead to even more anxiety. Oftentimes, you might not be aware of a particular cause for the attack.
EMDR can help to address the emotional memory networks that lead to panic attacks. It can also help you feel less overwhelmed by the physical sensations that panic attacks cause, like a racing heart or shortness of breath, by desensitizing fear responses. In fact, studies have shown that EMDR helps to reduce symptoms of panic, phobia, and behavioral/somatic symptoms.
EMDR for panic attacks can help reduce the frequency and intensity of your panic attacks by targeting the root causes of your panic. It can also help to provide you with a greater sense of emotional and physical safety.
EMDR vs. Other Anxiety Treatments
There are several different treatments available for anxiety. In this section, we’ll compare EMDR to common anxiety treatments.
EMDR vs. Cognitive-Behavioral Therapy (CBT)
CBT is a form of talk therapy that focuses on identifying and reframing thoughts that can lead to uncomfortable feelings and unhelpful behaviors. This is a conscious process that requires effort, often involving homework, to help you practice CBT skills in your daily life. On the other hand, EMDR works to reprocess emotions and memories at a deeper and often unconscious level without the use of homework.
EMDR vs. Medication
Medications like selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines can help relieve anxiety symptoms. But, EMDR aims to address the underlying causes of anxiety for longer-lasting relief. Some people also prefer to avoid taking medications due to possible side effects. For people with more severe anxiety or who need relief from symptoms quickly, a combination of medication and EMDR can be used.
Integrative Potential
EMDR can also be combined with other treatments to offer a more holistic, personalized approach. For example, EMDR can be combined with CBT techniques or mindfulness practices for comprehensive support.
Research Findings
- Numerous studies have demonstrated EMDR’s effectiveness in reducing anxiety symptoms, particularly in individuals with trauma-related anxiety.
- Research consistently shows that EMDR can lead to rapid relief and lasting results for various forms of anxiety disorders.
- A meta-analysis of EMDR studies revealed substantial improvements in anxiety symptoms, with effect sizes comparable to those of Cognitive-Behavioral Therapy (CBT).
What to Expect from EMDR for Anxiety
It can feel overwhelming to attend treatment for the first time. In this section, we’ll give you some more details about what to expect in EMDR sessions so that you feel more comfortable. Each EMDR session is typically an hour long and can take place online or in your therapist’s office.
Assessment Phase
During the assessment phase, your therapist will work with you to learn more about why you’re seeking therapy. This will include identifying triggers, current symptoms, and past experiences. From this, you and your therapist will develop a treatment plan. The assessment phase typically takes 1-3 sessions at the beginning of treatment but may continue at different times throughout therapy if new problems arise for targeting.
Desensitization Phase
In the desensitization phase, your therapist will help you process your targeted issues through the use of bilateral stimulation. This will help you process certain memories, fears, or sensations. This might include engaging in rapid eye movements, tapping, or listening to alternating sounds while focusing on your targeted memory. This phase will be repeated until the targeted memory no longer causes distress.
Reprocessing & Installation Phase
After the targeted memory no longer causes distress, you’ll work to introduce and strengthen positive beliefs. Examples include “I can handle this” or “I’m safe now.” This will be repeated until you believe it to be true.
Timeline
The timeline for EMDR can vary. Some individuals will notice relief in a few sessions, whereas others may require a longer course. This often depends on the complexity of any past traumas or diagnoses.
Client Experience
While EMDR is a more structured form of therapy, each session is individualized to you to prevent you from feeling overwhelmed. This means that the pace or focus of the sessions may be changed to help you progress towards your goals.
Conclusion
If you’re experiencing anxiety-related issues, don’t hesitate to take that vital step toward change. At New Horizons Counseling, we’re here to help. Take charge of your emotional health and book a therapy session today. Your path to a more anxiety-free and confident you begins here.