What is EMDR Therapy?
EMDR (Eye Movement Desensitization and Reprocessing) is a structured, evidence-based therapy that helps the brain process distressing memories so they no longer feel overwhelming or intrusive.
EMDR was originally developed as a treatment for trauma and post-traumatic stress. Early research focused on how effectively it reduced symptoms related to single-incident trauma, such as accidents, assaults, or other overwhelming events. Over time, however, research and clinical experience have shown that EMDR can be helpful for a much wider range of concerns.
At its core, EMDR works with how experiences shape beliefs about ourselves.
When something difficult happens, especially if it happens repeatedly or at a time when we don’t have enough support, the brain can form negative beliefs such as:
“I’m not safe.”
“Something is wrong with me.”
“I’m not good enough.”
“I don’t have control.”
These types of beliefs don’t usually form through logical thought, they are shaped and created through our experiences. Unfortunately, these types of thoughts can be sticky, and even as our life circumstances change, the nervous system may continue responding as if those beliefs are still true.
EMDR helps the brain reprocess the experiences connected to these beliefs so they no longer hold the same emotional weight. As processing occurs, many people notice that their relationship to their self begins to shift, often toward more balanced, compassionate, and realistic beliefs.
Because of this, EMDR is not only used for trauma in the traditional sense. It can also be used to support people who struggle with longstanding self-doubt, shame, anxiety, or patterns that feel hard to change, even when they understand them intellectually.
People often seek EMDR for trauma therapy when talk therapy alone hasn’t brought the relief they hoped for.
People often seek EMDR when talk therapy alone hasn’t brought the relief they hoped for. Rather than focusing solely on symptoms, EMDR works at the deeper level of how experiences have been encoded in the brain and body, allowing change to feel more natural and lasting.
How Does EMDR Work?
EMDR uses bilateral stimulation, which means activating both sides of the brain in an alternating rhythm. This is most commonly done through eye movements, tapping, or auditory tones.
During EMDR sessions, your therapist guides you to briefly focus on a memory while engaging in bilateral stimulation. This process allows the brain to:
Reduce the emotional intensity of the memory
Create new, more adaptive connections
Integrate the experience without reliving it in the same way
The goal of EMDR is to help your nervous system recognize that the experience is over, allowing the memory to exist as something that happened in the past rather than something that continues to intrude on the present. In simpler terms, after completing EMDR most people notice a reduction of negative emotions and an increased positive sense of self.
What Happens in an EMDR Session?
EMDR therapy follows a structured approach, and sessions can feel very different from traditional talk therapy.
There are eight-phases in the EMDR process which are designed to support safety, pacing, and thorough processing. Despite this structure, EMDR sessions should still be responsive and collaborative. You and your therapist can move through these phases at a pace that fits your nervous system, ensuring you feel safe, comfortable, and ready along the way.
Phase 1: History Taking and Treatment Planning
Your therapist takes time to understand your history, current concerns, and goals for therapy. Together, you identify patterns, memories, or experiences that may be contributing to distress in the present.
Phase 2: Preparation and Resourcing
Before any trauma processing begins, you’ll build skills to support regulation and stability. This may include grounding strategies, calming imagery, or ways to return to the present moment if emotions become intense. Preparation is especially important for complex or developmental trauma and helps EMDR feel safer and more manageable.
Phase 3: Assessment
In this phase, a specific memory or experience is identified for processing. You’ll briefly notice aspects such as the image, emotions, body sensations, and any negative belief connected to the experience. This step helps clarify what the brain is holding onto so it can be reprocessed.
Phase 4: Desensitization
This is the phase most people associate with EMDR. While engaging in bilateral stimulation (such as eye movements, tapping, or tones), you’ll notice whatever arises (thoughts, emotions, sensations) without trying to control them. The emotional intensity of the memory typically decreases as the brain processes it.
Phase 5: Installation
As distress decreases, attention shifts to strengthening a more adaptive or supportive belief, such as feeling capable, safe, or worthy. Bilateral stimulation continues as the nervous system integrates this new perspective.
Phase 6: Body Scan
You’ll be invited to notice your body and check for any remaining tension or discomfort related to the memory. If anything remains, it can be gently processed until the body feels more settled.
Phase 7: Closure
Every EMDR session ends with stabilization. Whether or not processing is complete, your therapist will help you return to a grounded, present state before leaving the session.
Phase 8: Reevaluation
At the start of future sessions, your therapist checks in on how the processed material is holding. This phase ensures that changes have been lasting and helps determine what to work on next.
Many people notice changes between sessions, such as reduced emotional reactivity, fewer triggers, new insights, or a greater sense of distance from past experiences. These shifts often happen gradually and build over time.
Does EMDR Require Talking About Trauma in Detail?
This is one of the most common questions people have about EMDR.
EMDR does not require detailed verbal storytelling. If you’re uncomfortable talking about the specifics of your memory, or if you don’t remember what happened, EMDR can be done without your therapist knowing. You can share only what feels necessary or comfortable for you. With EMDR, a lot of the work is done internally, which can make EMDR feel safer than traditional trauma-focused talk therapy if you aren’t ready or able to verbalize what happened.
This can be especially helpful for people who feel overwhelmed when describing their experiences or who struggle to put trauma into words.
How Long Does EMDR Take to Work?
I wish I could tell you, but there’s no one-size-fits-all answer.
Some people notice meaningful changes in a few sessions, while others, especially those with complex trauma, benefit from a longer course of therapy. A skilled EMDR therapist will tailor the pace to your nervous system rather than rushing the process.
EMDR Therapy With Me
If you decide to try EMDR therapy, it’s important to work with a therapist who is trained in EMDR and experienced in trauma treatment. EMDR can be highly effective when done thoughtfully and with attention to nervous system regulation. To learn more about therapy with me, you can read about my approach to trauma therapy here, and verify my EMDR training and credentials here.
Additional Resources
EMDR International Association - About EMDR Therapy
