If you live with chronic pain, you know it affects far more than just your body. It shapes how you sleep, how you move through the day and how you feel about yourself. Pain can drain your energy and take away your joy.
You may have tried medications, physical therapy or lifestyle changes only to find the pain still lingers. That’s where EMDR therapy may help.
Eye Movement Desensitization and Reprocessing (EMDR) has been used to treat trauma or post-traumatic stress disorder (PTSD). But researchers are now finding that EMDR may also help people manage chronic pain.
We spoke with Francia Day, PsyD, a psychologist with Banner Health, to learn how it works and whether it could be an option for you or a loved one.
What is EMDR?
EMDR is a type of psychotherapy that was primarily used to help people process trauma. Over time, researchers discovered it also helps with conditions like anxiety, depression, grief and even chronic pain.
Unlike traditional talk therapy, EMDR uses a mix of:
- Guided eye movements (or sometimes tapping or sound)
- Focused recall of difficult memories or sensations
- Reprocessing of how your brain stores those experiences
“EMDR uses bilateral stimulation to help the brain process difficult experiences that are emotionally charged and distressing,” Dr. Day said. “It uses a similar process to what naturally happens during sleep, called rapid eye movement (REM), to process an experience and reduce distress.”
The idea is that trauma and stress can get “stuck” in the brain. EMDR helps your brain file those memories in healthier ways so that they don’t trigger the same intense emotional or physical reactions.
Why would EMDR be used for chronic pain?
At first, it might seem unusual to connect trauma therapy with ongoing physical pain. But pain is both a physical and emotional experience.
Pain is meant to signal that something is wrong. When pain becomes long-term, though, it can change the way the nervous system works. The brain may continue to send pain signals even after the original injury has healed.
“Chronic pain has both a physical and psychological component and it includes the experience of subjective distress,” Dr. Day said. “EMDR is meant to stimulate the nervous system to help it change the way it is responding to pain signals, reducing the experience of distress.”
Research supports this approach. EMDR has been extensively researched and recognized by many organizations, including the American Psychiatric Association, the American Psychological Association and the World Health Organization.
While it may not eliminate your pain entirely, EMDR can make pain more manageable and can lessen pain intensity, improve mood and even reduce the need for medication.
Who might benefit?
EMDR is used for a wide range of conditions, including PTSD, anxiety, depression, phobias and grief. It can also benefit people with chronic pain conditions, such as:
- Rheumatoid arthritis
- Fibromyalgia
- Phantom limb pain
- Migraines
- Back pain or pelvic pain
“These conditions often overlap with low mood, stress or anxiety, which can amplify pain,” Dr. Day said. “EMDR helps reduce the brain’s hypersensitivity and negative emotional response that can worsen the pain experience.”
But EMDR isn’t for everyone. It requires working with a trained professional and this form of therapy may take several sessions to notice improvement. It’s also not meant to replace medical care for conditions. Instead, think of EMDR as a tool that may work alongside other treatments for pain.
What an EMDR session looks like
An EMDR session is structured but always guided by a licensed therapist.
“EMDR follows eight phases and what happens in each session depends on where you are in the process,” Dr. Day said. “In every phase, your therapist will guide you step by step to ease the heightened emotional response and help you heal.”
Here’s what you might expect:
- Goal setting: You and your therapist discuss treatment goals and a plan.
- Coping tools: You’ll practice strategies to help you feel safe and grounded.
- Bilateral stimulation: This may involve eye movements, listening to alternative sounds or feeling gentle taps while focusing on specific memories or experiences.
- Reframing beliefs: With guidance, you’ll replace negative thoughts with more positive ones.
- Body awareness: You’ll notice shifts in physical sensations as your emotional response changes.
When will you notice relief?
Some people feel a difference quickly, while others take more time.
“EMDR is individualized, so how quickly someone moves through the various phases and what is being targeted is not the same for everyone,” Dr. Day said. “The phases build on one another and a patient can move toward change and experience benefits at any phase of treatment.”
One EMDR session may bring some relief, but lasting change usually takes multiple sessions. The brain needs repeated practice to fully adjust and heal.
When to talk to your provider about EMDR
If chronic pain is affecting your daily life, your relationships or your ability to care for your family, it may be time to ask your provider about new treatment options. Bring up EMDR therapy and see if it could be part of your care plan. Your provider can help connect you with a licensed therapist trained in EMDR.
Takeaway
Chronic pain can touch every part of your life, but it doesn’t have to control it. EMDR therapy helps retrain your brain and nervous system, lowering the emotional weight of pain and giving you more space to heal.
You don’t have to face chronic pain alone. If you’re curious about whether EMDR could help, schedule an appointment with a Banner Health specialist. Together, you can decide if this therapy should be part of your pain management plan.
