When aiming to improve one’s mental well-being, there are countless different therapies and approaches available. This includes something called eye movement desensitization and reprocessing (EMDR). EMDR is unique in its approach, duration, and stellar track record. Let’s briefly sum up the details.

You will be asked to select a specific area of focus. It could be a memory, thought, image, sensation, etc. While you aim your full attention on this concept, your therapist will engage in rapid hand and finger movements directly in front of your eyes. You follow these movements with your eyes, without moving your head. The result is a state that allows you to process and resolve something negative without being triggered.

But how do you know what to focus on?

What Should You Focus On During EMDR Therapy?

You probably sought out EMDR because of some distress in your life. Therefore, the last thing you want to do is turn the treatment focus into a pressurized situation. Due to the nature of EMDR, there’s no chance you’ll choose “wrongly.” Keep in mind:

What’s going on in your life is intertwined. Thus, if you choose topic A, don’t stress over it because it will inevitably be linked with the other options you considered.
You always have the option to adjust or fully change your primary focus during treatment. In fact, EMDR works quickly, so you may switch to a new focus simply because you’ve already processed the first choice.
You’re not winging this on your own. A skilled EMDR therapist is available to help guide the process from start to finish.

Some Factors to Consider When Choosing an EMDR Focus

Emotional Response

When discussing possible targets with your therapist, you will be asked to monitor what emotions are triggered by each option. This does not mean you must relive something unpleasant. Rather, by looking inward, you can learn a lot from the feelings that arise — and how intense those feelings are.

Physical Feelings

The same goes for physical sensations. As you consider what you’d like to focus on, you will feel physical sensations. If it feels safe, lean into those sensations and see if they lead you to the ideal choice.

Beliefs

EMDR is known for helping clients reimagine what they believe about themselves. In the early phases of treatment, it’s suggested that you identify where trauma or negative memories have shifted your self-perception. You might feel a strong pull in a particular direction.

New Beliefs

Another hallmark of EMDR is how negative memories and beliefs are replaced with their positive counterparts by the end of the treatment. Therefore, when choosing a focus, you can reverse engineer the process. Ask yourself what new beliefs you want. From there, you can identify what primary focus will bring you to this desired point.

Resist Overthinking

Healing and recovery are serious ventures. Hence, it may feel logical to engage in intense thinking to make sure you get it “right.” As touched on above, this is counterproductive to the EMDR process. To ease the tension, consider making a short, simple list in advance. Use such a list as a reference point when you and your therapist begin working together. In addition, a mindfulness practice is a proven path toward healthy, clear thinking in situations like this.

EMDR Is a Fluid Process

Even for clients who can’t fully recall a traumatic experience, EMDR therapy has proven workaround methods. The goal is not to try to be “perfect” as you approach this powerful treatment. Be mindful and open, and allow room for improvisation. Over the short experience of EMDR treatment, you can go with the flow. I’d love to connect and tell you more about the possibilities.

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