Mental Health Blog - December 2024
Author: Katie Bingner, MS, LCPC
As first responders—whether you’re law enforcement, firefighters, EMTs, or others on the front lines—you face unique challenges that make your mental health needs distinct. The high-stress nature of your work, chronic exposure to trauma, and societal expectations of perfection, strength and resilience can make it extremely difficult to seek help.
But even when you do decide to take that step to seek support, finding a provider who’s (1) a good fit and (2) offers an effective treatment method, can be overwhelming and frustrating. If you’re already chronically exhausted or shut down from the job, you might not have the internal resources to do such heavy lifting—which can keep you STUCK.
Oh, and guess what? Traditional talk therapy, while undeniably valuable, may not be what you need! But most people don’t even realize there are many effective, therapeutic approaches that require little-to-no talking!
Fortunately, innovative, flexible, and somatically informed mental health approaches are available and they are designed to meet you where you’re at—without requiring you to verbally process your traumatic memories. Below, I explore four evidence-based modalities that can be particularly effective for helping first responders process and heal the traumas they have experienced: Accelerated Resolution Therapy (ART), Eye Movement Desensitization and Reprocessing (EMDR), Brainspotting, and Sensorimotor Psychotherapy.
This quick review is meant to provide valuable information about the varieties of help that are available to you - so set aside the couch scene and Rorschach tests for a moment to explore what’s possible and if something resonates, feel free to explore the links provided for additional information.
1. Accelerated Resolution Therapy (ART) (https://acceleratedresolutiontherapy.com)
ART is a brief, trauma-focused therapy that integrates visualization techniques with guided bilateral eye movements to help individuals process distressing memories, body sensations and images. It allows first responders to reframe and reconsolidate traumatic experiences without the need to verbally recount them.
Key Features of ART:
Bilateral Eye Movements: This technique mimics REM-sleep eye movements to process traumatic memories by engaging both hemispheres of the brain and reducing emotional distress.
Memory Visualization: Clients are guided to visualize a traumatic memory and then transform the memory’s emotional response using imagery rescripting.
Rapid Results: Most people experience relief in as few as 1-5 sessions.
Nonverbal Option: ART minimizes the need for talking, making it ideal for those who struggle to verbalize their experiences.
Control and Empowerment: The client directs the process, deciding how they want to reimagine their memory, fostering a sense of control often lost in traumatic events.
Why It Works for First Responders:
First responders often carry vivid, intrusive images from traumatic incidents. ART helps them process then “overwrite” these painful visual and physical memories, reducing their emotional charge and allowing them to continue their vital work without being weighed down by past experiences.
2. Eye Movement Desensitization and Reprocessing (EMDR)(https://www.emdria.org/about-emdr-therapy/)
EMDR is a well-established trauma therapy that helps individuals reprocess disturbing memories and emotions through bilateral stimulation (e.g., guided eye movements, tapping, or auditory cues). It’s highly structured yet adaptable, focusing on the body’s natural capacity to heal from trauma.
Key Features of EMDR:
Bilateral Stimulation: This technique engages both hemispheres of the brain, reducing emotional distress while enhancing cognitive processing of trauma.
Nonverbal Accessibility: Like ART, EMDR often allows clients to process trauma without detailed verbal recounting.
Comprehensive Approach: EMDR addresses past trauma, current triggers, and future fears, offering a holistic resolution.
Why It Works for First Responders:
The physical nature of EMDR makes it appealing to first responders, whose trauma is often deeply ingrained in their bodies. By bypassing the need for extensive verbal communication, it provides an efficient and effective way to reduce symptoms like hypervigilance, flashbacks, and emotional numbness.
3. Brainspotting (https://brainspotting.com)
Brainspotting is a newer modality that leverages the brain-body connection to locate and resolve trauma. A trained therapist uses a pointer to identify a “brainspot”—a specific point in the client’s visual field that correlates with unresolved trauma or distress. Brainspotting incorporates more verbal engagement, which, for some, is preferred.
Key Features of Brainspotting:
Deep Subcortical Processing: Brainspotting accesses the deeper regions of the brain where trauma is often stored, bypassing the rational, verbal parts of the mind.
Somatic Focus: Clients often notice physical sensations tied to their trauma, allowing for a deeply embodied healing process.
Flexible and Intuitive: This approach can be tailored to each individual’s pace and needs.
Why It Works for First Responders:
First responders often function in high-alert states, with trauma deeply stored in their bodies. Brainspotting allows them to work through these stored experiences without relying on verbal explanation, helping to release both emotional and physical tension.
4. Sensorimotor Psychotherapy (https://sensorimotorpsychotherapy.org)
Sensorimotor Psychotherapy blends talk therapy with somatic awareness, focusing on how trauma manifests in the body. It prioritizes helping individuals regulate their nervous systems and reconnect with their physical selves, often through mindfulness and movement-based techniques.
Key Features of Sensorimotor Psychotherapy:
Mind-Body Integration: Clients learn to observe and shift physical sensations by experimenting with different postures and movements associated with the body’s trauma responses.
Trauma-Informed: The approach is gentle and non-invasive, making it safe for clients who feel overwhelmed by traditional talk therapy.
Self-Regulation Skills: It emphasizes building resilience by teaching clients tools to regulate their emotions and nervous system responses.
Why It Works for First Responders:
Sensorimotor Psychotherapy helps first responders who may feel “stuck” in fight-or-flight responses, empowering them to reclaim a sense of safety in their bodies. This can be especially beneficial for those experiencing chronic stress or somatic symptoms like headaches, tension, or gastrointestinal issues.
Trauma: A Normal Response to an Abnormal Situation
However one experiences trauma, it is important to understand that there isn’t anything wrong with you. You’re not broken or messed up. Your body and mind are simply doing their best to help you survive, given what you’ve been through (and continue to go through). That’s why trauma is often seen as a normal response to abnormal situations.
First responders need mental health support that respects the unique demands of their roles and honors their experiences without requiring them to relive or explain every detail. Approaches like ART, EMDR, Brainspotting, and Sensorimotor Psychotherapy offer flexibility, efficiency, and respect for the mind-body connection, ensuring that healing is accessible and effective.
If you or someone you know in the first responder community is struggling, consider exploring one of these modalities with a trained professional. Healing is possible, and these therapies can provide the tools and relief needed to thrive both personally and professionally.
For more information or to find a qualified therapist specializing in these approaches, explore the links included. You can also search these modalities in your area to find local providers.
Katie Bingner, MS, LCPC is a licensed trauma-informed therapist in Maryland and the Mental Health Ambassador for Responders for Pride.
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