EMDR Therapy Explained: What to Expect and How It Can Help You Heal
What is EMDR?
Eye Movement Desensitization and Reprocessing (EMDR) is a structured therapy designed to help people heal from trauma, anxiety, phobias, and stress.
Developed by Francine Shapiro in 1987, EMDR is rooted in the observation that specific eye movements, paired with recalling distressing events, can reduce the emotional intensity of those memories. Today, EMDR has evolved into an evidence-based therapy with extensive research supporting its efficacy.
Unlike traditional talk therapy, EMDR is structured across eight distinct phases and integrates bilateral stimulation (BLS) to facilitate healing. EMDR doesn’t require extensive verbal recounting of traumatic events, making it particularly effective for individuals who find it difficult to verbalize their experiences.
Research shows that EMDR can significantly reduce symptoms of PTSD, anxiety, and phobias. For example, studies published in the Journal of Traumatic Stress and The American Journal of Psychiatry highlight EMDR’s effectiveness in trauma recovery, often showing results within fewer sessions compared to other modalities.
The 8 Phases of EMDR
EMDR therapy unfolds in eight structured phases, each tailored to guide the client toward healing:
History Taking – The therapist gathers detailed information about the client’s past, current challenges, and goals for therapy.
Preparation – The therapist educates the client about EMDR, establishes trust, and teaches self-soothing techniques.
Assessment – The therapist and client identify specific targets (memories, sensations, or triggers) for processing.
Desensitization – Using BLS, the client reprocesses the target memory until its emotional charge diminishes.
Installation – Positive beliefs or affirmations are reinforced to replace negative or limiting beliefs.
Body Scan – The therapist helps the client notice any lingering physical sensations linked to the memory and works to resolve them.
Closure – The session ends with grounding techniques, ensuring the client feels safe and stable.
Reevaluation – The therapist reviews the client’s progress in subsequent sessions to address any unresolved material.
It’s important to note that not all phases occur in one session. Phases like preparation and rapport-building may span several sessions before processing begins.
Bilateral Stimulation (BLS)
A cornerstone of EMDR, bilateral stimulation refers to the rhythmic activation of both hemispheres of the brain. This can be achieved through:
Eye Movements: Clients follow the therapist’s hand or a light bar as it moves side to side.
Tactile Stimulation: Alternating taps on the client’s hands or knees.
Auditory Stimulation: Alternating sounds played in headphones.
BLS helps the brain reprocess traumatic memories, allowing the emotional charge to dissipate and paving the way for healthier adaptive responses.
Who Can Benefit from EMDR?
EMDR is versatile and effective for individuals with diverse symptoms and experiences, including:
Big “T” Trauma: Significant events like physical assault, sexual violence, or combat exposure.
Little “t” Trauma: Cumulative smaller events like chronic stress, bullying, or emotional neglect.
Other Areas: PTSD, complex PTSD, anxiety, phobias, grief, depression, and stress management.
For example, someone with a fear of public speaking may trace the fear back to a humiliating childhood event. EMDR can help reduce the emotional intensity of that memory, freeing them from its lingering effects.
What Does an EMDR Session Look Like?
By the time you begin the reprocessing phase, you and your therapist will have already identified specific targets. Here’s what to expect during a processing session:
Preparation: You’ll discuss the target memory and choose the form of BLS that feels most comfortable.
Processing: You’ll bring the memory to mind while following the BLS (e.g., eye movements or taps).
Noticing: After several BLS passes, your therapist will pause and ask you to share what you’re noticing—whether it’s an emotion, a sensation, or a new memory.
Repeating: The process continues until the distress linked to the memory significantly decreases or resolves.
Common Emotions and Reactions
During and after EMDR sessions, clients may experience a range of reactions:
During the session: Emotions like sadness, anger, or relief may arise as the memory is processed. Physical sensations like tightness or warmth are also common.
After the session: Some clients report vivid dreams, a sense of lightness, or even feeling emotionally “raw” as the brain continues processing between sessions. These reactions are a natural part of healing.
Is EMDR Right for You?
Deciding to pursue EMDR therapy is a personal decision. Consider:
Your Readiness: Are you prepared to engage with distressing memories?
Your Therapist’s Experience: Is your therapist certified in EMDR?
Safety: Do you feel safe with your therapist, and do you have tools for grounding between sessions?
For recent trauma or complex trauma, therapists may adapt EMDR techniques (e.g., EMD or EMDr) to address specific needs.
Frequently Asked Questions
Does EMDR erase memories?
No, EMDR does not erase memories but helps reduce their emotional intensity. The memory will remain, but it will no longer feel as distressing.
Does EMDR bring back forgotten memories?
It can. Some clients recall previously forgotten details, but this is not the goal of therapy.
How many sessions will I need?
The number of sessions varies depending on the complexity of the trauma. Some clients notice improvement in as few as 6-12 sessions, while others may require longer-term work.
Are there risks?
While generally safe, EMDR can be intense. Discussing your readiness and safety with a trained therapist is crucial.
Next Steps
Taking the first step toward healing takes courage. If you’re considering EMDR, know that healing is possible and that you are not alone. A full, vibrant life is within reach, and EMDR is a powerful tool to help you get there.
If you’d like to explore whether EMDR is right for you, get in touch to schedule a free consultation. Let this be the beginning of a journey toward healing and hope.
