Facebook Pixel
Searching...
English
EnglishEnglish
EspañolSpanish
简体中文Chinese
FrançaisFrench
DeutschGerman
日本語Japanese
PortuguêsPortuguese
ItalianoItalian
한국어Korean
РусскийRussian
NederlandsDutch
العربيةArabic
PolskiPolish
हिन्दीHindi
Tiếng ViệtVietnamese
SvenskaSwedish
ΕλληνικάGreek
TürkçeTurkish
ไทยThai
ČeštinaCzech
RomânăRomanian
MagyarHungarian
УкраїнськаUkrainian
Bahasa IndonesiaIndonesian
DanskDanish
SuomiFinnish
БългарскиBulgarian
עבריתHebrew
NorskNorwegian
HrvatskiCroatian
CatalàCatalan
SlovenčinaSlovak
LietuviųLithuanian
SlovenščinaSlovenian
СрпскиSerbian
EestiEstonian
LatviešuLatvian
فارسیPersian
മലയാളംMalayalam
தமிழ்Tamil
اردوUrdu
Getting Past Your Past

Getting Past Your Past

Take Control of Your Life with Self-Help Techniques from EMDR Therapy
by Francine Shapiro 2012 344 pages
4.08
3k+ ratings
Listen
Listen

Key Takeaways

1. Unprocessed memories shape our emotions, behaviors, and beliefs

"The truth is we all suffer at one time or another. Situations arise all the time that affect us negatively. But when we continue to have pain long after the experience itself has passed, it is because the hardwiring of our brains influences our minds."

Stored experiences influence us. Our brains store memories of past experiences, both positive and negative, which shape our perceptions, attitudes, and behaviors. These memory networks link similar events, creating automatic responses to stimuli in our environment.

Unprocessed memories cause problems. When traumatic or disturbing experiences overwhelm our brain's natural processing system, they become "stuck" in their original form, complete with the emotions, physical sensations, and beliefs present at the time. These unprocessed memories can be triggered by current situations, causing us to react based on past experiences rather than present reality.

Effects on daily life:

  • Anxiety, depression, and phobias
  • Relationship difficulties
  • Low self-esteem and negative self-talk
  • Difficulty coping with stress
  • Unexplained physical symptoms

2. EMDR therapy enables healing by reprocessing traumatic memories

"EMDR contains many procedures and elements that contribute to treatment effects. While the methodology used in EMDR has been extensively validated (see above), questions still remain regarding mechanism of action."

EMDR basics. Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy approach developed by Francine Shapiro. It uses bilateral stimulation (usually eye movements) while focusing on traumatic memories to help the brain reprocess and integrate these experiences.

How EMDR works:

  1. Identify target memories
  2. Focus on memory while engaging in bilateral stimulation
  3. Allow spontaneous associations and insights to emerge
  4. Process until the memory no longer causes distress
  5. Install positive beliefs and future templates

Research-backed effectiveness. EMDR has been extensively studied and is recognized as an effective treatment for PTSD and other trauma-related disorders by organizations such as the American Psychiatric Association and the World Health Organization.

3. Self-awareness and control techniques can manage emotional triggers

"We can learn to take more control of our own bodies and minds. That can allow us to make a difference in how we see the world. It can also help change the reactions that may draw us to the types of situations that cause us stress or that make it worse."

Recognize triggers. Becoming aware of situations, people, or stimuli that consistently evoke negative emotional responses is the first step in managing them. Keep a journal or use the TICES (Trigger, Image, Cognition, Emotion, Sensation) Log to track these patterns.

Self-control techniques:

  • Safe/Calm Place visualization
  • Breathing Shift technique
  • Butterfly Hug (bilateral stimulation)
  • Spiral technique for anxiety
  • Lightstream technique for physical sensations

Practice and preparation. Regularly practicing these techniques when you're not in distress strengthens their effectiveness. Prepare for challenging situations by using visualization and positive self-talk to reinforce adaptive responses.

4. Childhood experiences and attachment styles influence adult relationships

"Basically, the reasons for their actions are the same as everyone else's—automatic knee-jerk responses caused by unconscious processes."

Early attachment shapes adult bonds. The quality of our early relationships with caregivers creates internal working models for future relationships. Secure, anxious, avoidant, and disorganized attachment styles in childhood often persist into adulthood, influencing our ability to form and maintain healthy connections.

Relationship patterns:

  • Secure: Comfortable with intimacy and independence
  • Anxious: Fear abandonment, seek constant reassurance
  • Avoidant: Uncomfortable with closeness, value self-reliance
  • Disorganized: Conflicting desires for closeness and distance

Breaking the cycle. Recognizing unhealthy patterns stemming from childhood experiences is the first step in changing them. Therapy, particularly EMDR, can help reprocess early memories and create new, healthier relationship templates.

5. Addiction, violence, and destructive behaviors often stem from past trauma

"Pain that has not been tended to can make you cruel, judgmental and abusive toward yourself and maybe toward others."

Trauma's far-reaching effects. Unresolved traumatic experiences can lead to a wide range of destructive behaviors as individuals attempt to cope with overwhelming emotions and beliefs. These may include substance abuse, domestic violence, criminal activity, and self-harm.

Common underlying factors:

  • Feelings of worthlessness or shame
  • Difficulty regulating emotions
  • Distorted beliefs about self and others
  • Hypervigilance and mistrust
  • Inability to form healthy attachments

Healing is possible. By addressing the root causes of destructive behaviors through trauma-focused therapies like EMDR, individuals can break free from negative patterns and develop healthier coping mechanisms.

6. Physical symptoms may have psychological roots in unprocessed memories

"Many kinds of unexplained body pains, including headaches, can also be the result of unprocessed memories."

Mind-body connection. Unprocessed traumatic memories can manifest as physical symptoms, a phenomenon known as somatization. These symptoms are real and can be debilitating, even though their origin is psychological rather than purely physical.

Examples of psychosomatic symptoms:

  • Chronic pain
  • Gastrointestinal issues
  • Headaches and migraines
  • Fatigue
  • Sexual dysfunction

Holistic approach to treatment. Addressing both the physical and psychological aspects of these symptoms is crucial for effective treatment. EMDR and other trauma-focused therapies can help resolve the underlying emotional issues, often leading to a reduction or elimination of physical symptoms.

7. Spiritual growth and inner peace can be achieved by resolving past issues

"Once these barriers are removed, we are free to explore ways to deepen our spiritual connections through the practices that most resonate for us."

Emotional baggage hinders spiritual growth. Unresolved traumas, negative beliefs, and unprocessed emotions can create barriers to spiritual development and inner peace. These issues may manifest as difficulty meditating, connecting with others, or feeling a sense of purpose.

Steps to spiritual freedom:

  1. Identify and process traumatic memories
  2. Challenge and reframe negative beliefs
  3. Develop self-compassion and forgiveness
  4. Practice mindfulness and presence
  5. Explore spiritual practices that resonate

Integration of healing modalities. Combining trauma-focused therapies like EMDR with spiritual practices can lead to profound personal growth and a deeper sense of connection to oneself, others, and the world.

8. Understanding others' trauma fosters compassion and connection

"Ultimately, we have the freedom to choose. We are all like Kate, possibly singing someone else's song. The prejudice she'd experienced in her life separated her and made her just as judgmental about a person from another race as the ones that had been hurtful to her."

Shared human experience. Recognizing that everyone carries their own unprocessed memories and traumas can lead to greater empathy and understanding in our interactions with others. This awareness helps us respond with compassion rather than judgment.

Breaking cycles of hurt:

  • Acknowledge your own biases and triggers
  • Practice active listening and validation
  • Seek to understand others' perspectives
  • Cultivate curiosity about different experiences
  • Engage in open, honest dialogue about difficult topics

Collective healing. By addressing our own traumas and supporting others in their healing journeys, we contribute to a more compassionate and connected world. This ripple effect can lead to positive changes in families, communities, and societies.

Last updated:

FAQ

What's Getting Past Your Past about?

  • Focus on Trauma Healing: The book delves into how unprocessed memories from past traumas can impact current emotions and behaviors. It introduces EMDR therapy as a method to process these memories and promote healing.
  • Practical Self-Help Techniques: Francine Shapiro offers self-help techniques derived from EMDR therapy, making the concepts accessible to those who may not seek formal therapy.
  • Real-Life Case Studies: Numerous case studies illustrate the transformative effects of EMDR therapy on individuals dealing with various emotional and psychological issues.

Why should I read Getting Past Your Past?

  • Empowerment Through Knowledge: The book empowers readers by explaining how past experiences shape current lives, aiding in understanding emotional responses.
  • Effective Self-Help Strategies: It provides practical strategies for addressing emotional challenges, making it a valuable resource for personal growth.
  • Expert Insights: Written by Francine Shapiro, the developer of EMDR therapy, the book offers authoritative insights into trauma and healing.

What are the key takeaways of Getting Past Your Past?

  • Understanding Unprocessed Memories: Unprocessed memories can lead to negative emotions and behaviors, which can be addressed through EMDR therapy.
  • Connection Between Mind and Body: The book highlights the link between mental and physical health, showing how emotional distress can manifest physically.
  • Self-Help Techniques: Readers learn techniques like the Safe Place technique and the Butterfly Hug to manage emotional responses effectively.

What is EMDR therapy as described in Getting Past Your Past?

  • Definition of EMDR: EMDR stands for Eye Movement Desensitization and Reprocessing, a therapeutic approach developed by Francine Shapiro to help process traumatic memories.
  • How It Works: The therapy involves guiding clients through eye movements while recalling distressing memories, allowing the brain to reprocess these memories and reduce their emotional charge.
  • Phases of EMDR: EMDR therapy consists of eight phases, including history-taking, preparation, assessment, desensitization, installation, body scan, closure, and reevaluation.

How does Getting Past Your Past address childhood trauma?

  • Impact of Childhood Experiences: The book discusses how negative childhood experiences can lead to unprocessed memories affecting adult behavior and emotional health.
  • Case Studies: Shapiro uses case studies to show how individuals can trace current emotional issues back to childhood events and process these memories for healing.
  • Reparenting Yourself: Emphasizes recognizing and addressing childhood wounds to foster a healthier self-image and emotional resilience.

What are some self-help techniques from Getting Past Your Past?

  • Safe Place Technique: Involves visualizing a safe and calming place to reduce anxiety and promote feelings of safety, practiced regularly to strengthen positive emotions.
  • Butterfly Hug: A form of bilateral stimulation where individuals cross their arms and tap their shoulders alternately, helping reduce anxiety and promote relaxation.
  • Lightstream Technique: This guided imagery technique helps individuals visualize healing light entering their bodies, promoting relaxation and alleviating emotional pain.

What are the symptoms of unprocessed memories mentioned in Getting Past Your Past?

  • Emotional Distress: Symptoms include anxiety, depression, anger, and feelings of inadequacy or shame triggered by daily life events.
  • Physical Symptoms: Unprocessed memories can manifest as chronic pain, headaches, or gastrointestinal issues without a clear medical cause.
  • Behavioral Issues: Difficulties in relationships, work, or social situations may arise due to emotional responses influenced by past traumas.

What is the significance of the "TICES Log" in Getting Past Your Past?

  • Tracking Disturbances: The TICES Log helps individuals track triggers, images, cognitions, emotions, and sensations related to their disturbances, identifying patterns in emotional responses.
  • Facilitating Memory Processing: By documenting experiences, individuals can explore underlying memories and process them through techniques like Floatback.
  • Self-Monitoring: Encourages self-awareness and helps individuals recognize when influenced by unprocessed memories, allowing proactive emotional management.

What are some common negative cognitions discussed in Getting Past Your Past?

  • Feelings of Inadequacy: Includes beliefs like “I’m not good enough,” “I’m unlovable,” and “I’m a failure,” often stemming from unprocessed childhood experiences.
  • Lack of Safety: Cognitions such as “I cannot trust anyone” and “I am in danger” reflect vulnerability and fear from traumatic experiences.
  • Powerlessness: Beliefs like “I am powerless” and “I cannot get what I want” indicate a lack of control traced back to early negative experiences.

How does Getting Past Your Past suggest dealing with anxiety and stress?

  • Self-Control Techniques: Provides techniques like the Breathing Shift and Safe/Calm Place exercises to manage anxiety and stress, promoting relaxation and emotional regulation.
  • Daily Self-Care Practices: Encourages incorporating exercise, mindfulness, and healthy eating to support mental health and mitigate stress effects.
  • Awareness and Reflection: Stresses the importance of self-awareness in recognizing stress triggers and emotional responses, improving overall well-being.

What are some case studies in Getting Past Your Past?

  • Alexandra's Journey: Illustrates how childhood neglect and criticism led to unhealthy relationship patterns, processed through EMDR to assert needs in relationships.
  • George's Transformation: Highlights the impact of a critical upbringing on adult relationships, improved by addressing childhood trauma through EMDR.
  • Anisha's Healing: Demonstrates how trauma led to unhealthy attachments, with EMDR helping establish healthier boundaries and self-worth.

What are the best quotes from Getting Past Your Past and what do they mean?

  • “The past stays present.”: Emphasizes how unresolved past traumas continue to influence current emotions and behaviors, highlighting the importance of processing these memories.
  • “It’s not what happens that matters. It’s how you deal with it.”: Reflects the idea that responses to experiences shape lives more than the experiences themselves, underscoring the power of choice in healing.
  • “You can’t outrun what’s inside you.”: Serves as a reminder that unresolved issues persist until addressed, encouraging individuals to confront emotional pain rather than avoid it.

Review Summary

4.08 out of 5
Average of 3k+ ratings from Goodreads and Amazon.

Getting Past Your Past receives mixed reviews. Many praise its insights into EMDR therapy and trauma processing, finding the techniques helpful for personal growth. Some appreciate the case studies, while others find them repetitive. Critics argue the book oversells EMDR's effectiveness and lacks depth in explaining its mechanisms. Several readers note the book's accessibility but question its usefulness for self-help without professional guidance. Overall, reviewers acknowledge the potential benefits of EMDR therapy but have varying opinions on the book's presentation and practical value.

Your rating:

About the Author

Francine Shapiro is the founder of Eye Movement Desensitization and Reprocessing (EMDR) therapy. She discovered the technique accidentally while walking in a park, noticing that eye movements seemed to reduce the intensity of disturbing thoughts. Shapiro developed EMDR as a psychotherapy approach to help people process traumatic memories and alleviate symptoms of post-traumatic stress disorder. She has conducted extensive research on EMDR's effectiveness and has trained thousands of clinicians worldwide. Shapiro has authored several books on EMDR and trauma treatment, including "Eye Movement Desensitization and Reprocessing: Basic Principles, Protocols, and Procedures" and "EMDR: The Breakthrough Therapy for Overcoming Anxiety, Stress, and Trauma."

Other books by Francine Shapiro

Download PDF

To save this Getting Past Your Past summary for later, download the free PDF. You can print it out, or read offline at your convenience.
Download PDF
File size: 0.30 MB     Pages: 11

Download EPUB

To read this Getting Past Your Past summary on your e-reader device or app, download the free EPUB. The .epub digital book format is ideal for reading ebooks on phones, tablets, and e-readers.
Download EPUB
File size: 3.04 MB     Pages: 9
0:00
-0:00
1x
Dan
Andrew
Michelle
Lauren
Select Speed
1.0×
+
200 words per minute
Create a free account to unlock:
Requests: Request new book summaries
Bookmarks: Save your favorite books
History: Revisit books later
Ratings: Rate books & see your ratings
Try Full Access for 7 Days
Listen, bookmark, and more
Compare Features Free Pro
📖 Read Summaries
All summaries are free to read in 40 languages
🎧 Listen to Summaries
Listen to unlimited summaries in 40 languages
❤️ Unlimited Bookmarks
Free users are limited to 10
📜 Unlimited History
Free users are limited to 10
Risk-Free Timeline
Today: Get Instant Access
Listen to full summaries of 73,530 books. That's 12,000+ hours of audio!
Day 4: Trial Reminder
We'll send you a notification that your trial is ending soon.
Day 7: Your subscription begins
You'll be charged on Feb 28,
cancel anytime before.
Consume 2.8x More Books
2.8x more books Listening Reading
Our users love us
50,000+ readers
"...I can 10x the number of books I can read..."
"...exceptionally accurate, engaging, and beautifully presented..."
"...better than any amazon review when I'm making a book-buying decision..."
Save 62%
Yearly
$119.88 $44.99/year
$3.75/mo
Monthly
$9.99/mo
Try Free & Unlock
7 days free, then $44.99/year. Cancel anytime.
Settings
Appearance
Black Friday Sale 🎉
$20 off Lifetime Access
$79.99 $59.99
Upgrade Now →