EMDR - what the heck is it and will it help?

If you are having Post Traumatic Stress Disorder (PTSD) you may fall into one or more of three categories:  

• intrusive memories
• avoidance and numbing
• increased anxiety or emotional arousal (hyperarousal)

You may have someone suggest EMDR treatment to you. EMDR stands for Eye Movement Desensitization and Reprocessing and is a treatment for PTSD.

In EMDR, a patient brings to mind emotionally unpleasant images and beliefs about themselves related to their traumatic event. With these thoughts and images in mind, patients are asked to experience bi-lateral stimulation as guided by the therapist.

I traveled to New England to receive EMDR but you can find a local clinician.

 In your first session, the clinician will likely explain how EMDR might be used to address the specific concerns you have identified - and help you to identify the "target(s)" for EMDR reprocessing - the particular feeling(s), memory(ies), belief(s), or situation(s) that has been problematic for you.

There are different types of bilateral stimulation. Your clinician may use ear phones, tappers held in your hands, lights that can be followed by your eyes or various types of music with embedded bilateral sounds.

Using bilateral stimulation, you explore positive resources in your mind. EMDR is very effective at enhancing positive images, thoughts, and memories. Later, when working with upsetting targets, you can return to these positive resources as a place of safety, support, and calm.

As you think about the target - bilateral stimulation helps your mind "reprocess" the target by allowing your mind to move towards new thoughts and feelings. "Desensitization" occurs when there is a decrease in the anxiety or negative emotions associated with the target. When you no longer find the target disturbing, you have arrived at "adaptive resolution".

How many sessions will be needed? 

Repeated studies show that EMDR can be extremely effective in as few as three sessions - compared to years in more traditional forms of therapy (see the Journal of Anxiety Disorders, vol.13,1999). Often one might anticipate 6 sessions and an assessment on whether to continue or to conclude EMDR. The time frame of the work will largely be determined by your needs and goals.

I used EMDR and it has been highly effective for me. I had a talented clinician and attended 8 sessions. I highly recommend EMDR.

Love, 

Kim

Grounding Technique for Panic Attacks

I get asked about tools for panic attacks about 2x a month, so I thought I would post this, as a peer and colleague and not a therapist. Please comment and add your knowledge to the discussion.

Grounding as a Method to Address Panic Attacks

Self-care becomes important when we are grieving. We are the best expert to take care of ourselves and provide ourselves what we need.

You can take care of yourself when you feel a panic attack coming on. You absolutely can have the knowledge and tools to keep yourself settled and calm.

Please read this thoroughly. You may want to print out these instructions and keep them available.

The Idea Behind This Technique:
As the name implies, "grounding" is a particular way of coping that is designed to "ground" you in the present moment. In doing so, you can retain your connection with the present moment and reduce the likelihood that you slip into a state of panic, flashback or dissociation. In this way, grounding may be considered to be very similar to mindfulness.

General Instructions:
To ground, you want to use the five senses (sound, touch, smell, taste, and sight). To connect with the here and now, you want to do something that will bring all your attention to the present moment.



To Begin:
Sit or stand with both feet firmly on the ground. Say to yourself: "I have everything I need to get through this feeling." Repeat that a few times.

3 deep breaths at the beginning and end of the exercise. Remember, if someone is lightheaded or hyperventilating they should breathe in and out into a paper bag 10 times.


Then start the 5's... Specific Instructions:

* 5 Sounds:
Listen for 5 discrete sounds that are different and identify them. For instance: a fan, a dog barking in the distance, the refrigerator humming, your own breathing and crickets chirping. And as a result, your attention will be directed to that noise, bringing you into the present moment.

* 5 Sensations:
Touch 5 discretely different surfaces - look for warm, cold, rough, smooth - forcing you to stay in touch with the present moment.

* 5 Smells:
Smell 5 discretely different odors - fruity, floral, green, spicy, herbal - forcing you to stay in touch with the present moment.

* 5 Tastes:
Taste 5 descrete tastes - sweet, sour, salty, cold, hot - tastes can force you to stay in the present moment.

* 5 Sights:
Take an inventory of 5 things around you. Connect with the present moment by verbally listing 5 things around you. You could identify 5 colors you see. Count 5 pieces of furniture around you. Taking an inventory of your immediate environment can directly connect you with the present moment.


(Personal note: I used to wake up in the middle of the night with panic. I had two plastic pill sorter trays by the bed. One had tastes in it: salt, sugar, cocoa powder, cinnamon and vanilla powder. One had cotton balls in with different scents in each compartment. This way I could use the 5's right at my bedside. I would sit up in bed, swing my feet over and place them firmly on the ground, open my bedside drawer and pull out my trays and then start my routine.)

Essential oils are great and you can keep on hand to help relax if panicking: specifically lavender and neroli. Clary sage can help relax someone (don't use with alcohol). Lavender is definitely the cheapest alternative and easiest to procure.

That is a start - this system, given to me by my best friend who is an EMDR therapist, absolutely worked for me...

Blessings...
Kim