Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based psychotherapy framework and approach designed to alleviate emotional distress and/or anxiety as a result of traumatic memories and experiences.
The framework, which targets specific thoughts, feelings, images, and sensations associated with traumatic or negatively impactful events, incorporates bilateral stimulation to promote relaxation, increased focus, and an overall more balanced nervous system. The bilateral stimulation itself, in combination with focusing on the identified target, promotes rhythmic, intentional transferring of information between both our right and left brain hemispheres. Moving this ‘information’ in the brain strives to discharge stored emotion and energy associated with the target and cultivating a more balanced perspective in the process.
In an effort to protect us from the possibility of being harmed or threatened in a similar way in the future (and in some cases, even to ensure our survival), our brains and nervous systems primarily “lock” or “freeze” memories associated with triggering or unsafe experiences in the emotional parts of our brain, reducing and disrupting our ability to access logical or adaptive information. EMDR then aims to activate and increase the intentional flowing of logical and positive information, supporting these memories and targets to create a balanced, more relaxed, less reactive, and empowered perspective.
The bilateral stimulation within EMDR is oftentimes incorporated with eye movement, tapping, hand buzzers, or auditory stimulation. However, an alternative stimulation method, “Scribble It Out” (or “Four Square”), is available.
What is the “Scribble It Out” method in EMDR?
The “Scribble It Out” method combines elements of art, somatic, narrative, cognitive behavioral, and guided imagery/visualization therapy. With “Scribble It Out”, the individual externalizes thoughts, feelings, images, and sensations connected to the target memories right onto a page. This can take place via drawing and/or writing. Then, the individual physically and aggressively scribbles out (or on top of) whatever they’re hoping to desensitize, de-power, or release tension/move away from. This is done in a fast-paced motion. As the processing continues via the drawing and/or writing, and as the target begins to reduce in distress level, one can begin incorporating positive visuals, beliefs, sensations, or memories onto the page to further cultivate increased balance. Once the positive elements have entered the processing, doing slow continuous circles around these elements to magnify, power, and enhance them can also cultivate increased nervous system and thought regulation.
Separate from other forms of bilateral stimulation, and while not true 100% of the time, “Scribble It Out” can also be a less intense, less taxing version of EMDR processing while still providing effective, long-lasting results. As an added bonus, once an individual is familiar with the method, they can call upon it throughout their day-to-day to reduce distressing and gnawing thoughts, beliefs, or images in between sessions.
Key Therapeutic Benefits/Fits:
- Can be less intense and/or less taxing approach to EMDR processing
- Accessible healthy coping mechanism for in between sessions
- Good fit for:
- Individuals of younger age or developmental level
- Targeting memories of younger chronological ages
- Individuals who are more creatively or artistically inclined or seeking something “out of the box”
- Non-verbal target memories or those who prefer non-verbal, art, or somatic based processing
If you’re interested in exploring EMDR as a treatment option, reach out to schedule a consultation with a therapist who can help tailor sessions to your specific needs.
