What Is EMDR Therapy and How Can It Help You?

On the surface, you seem to have it all together. You go about your days just fine—work, friends, adulting. But underneath, you feel a heaviness, a deep-seated pain that weighs you down. You try to push it away, but it's always there, maybe even showing up as tension in your body. This could be a sign of unhealed trauma. If you're ready for real relief, it might be time to learn about EMDR therapy. So, what is EMDR therapy? It’s a structured approach that helps your brain properly process painful memories, and we'll explore the 8 phases of EMDR to show you exactly how it works.

A treatment known as eye movement desensitization and reprocessing (EMDR) therapy can help us heal from trauma or painful life experiences. What is EMDR therapy? We’ll also explore who can most benefit from it, and what to expect if we decide to try it. Let’s get started!

What Is EMDR Therapy?

EMDR therapy is a relatively new psychotherapy or mental health technique that can help us heal from trauma and relieve psychological stress. It was initially developed in the late 1980s by psychologist Francine Shapiro, who randomly discovered that eye movements appeared to decrease the negative emotion associated with her own distressing memories.

Shapiro eventually developed a protocol that could be duplicated and studied, which is now known as EMDR therapy. It was first used to treat people suffering from post-traumatic stress disorder (PTSD), but it’s now used to treat a variety of mental health conditions, such as alcohol and drug misuse, anxiety, chronic pain, depression, eating disorders, panic attacks, and phobias.

The goal of EMDR is to reduce symptoms of trauma or other distressing life experiences by changing how our memories are stored in our brain. According to the theory behind this method, traumatic and painful memories can cause PTSD when we don’t fully process them, or when we process them effectively. When we experience certain sights, sounds, words, or smells that trigger unprocessed memories, we re-experience them, triggering the emotional distress and other symptoms associated with PTSD.

With EMDR therapy, a trained professional typically leads us through a series of rhythmic left-right (side-to-side) eye movements as we recall traumatic or triggering experiences in small segments. These bilateral eye movements, along with focusing on the traumatic memory, are thought to reduce the memory’s emotional impact. As a result, we begin to heal from the fear or pain associated with trauma.

Unlike other forms of therapy that focus on changing our emotions, thoughts, and behaviors, EMDR therapy focuses directly on the specific memory to change the way it’s stored in our brain.

History and Accidental Discovery

Like many great discoveries, EMDR therapy came about by accident. In the late 1980s, psychologist Francine Shapiro was walking in a park when she noticed something curious. As she brought up some of her own distressing memories, her eyes began moving back and forth rapidly, and she realized this movement seemed to lessen the memory’s emotional sting. Intrigued, she began to research the phenomenon and eventually developed a structured protocol that could be studied and replicated. This new therapy was first used to help people with post-traumatic stress disorder (PTSD), but its application has since expanded. Today, it’s used to treat a variety of mental health conditions, including anxiety, depression, and challenges with alcohol misuse, offering a powerful path to heal from trauma.

The Controversy and The Consensus

While EMDR is now a widely accepted treatment, its unique methods did spark some debate in the scientific community early on. The main question was whether the signature eye movements were truly necessary for healing, or if the therapy’s success was due to other established therapeutic elements, like simply recalling the traumatic event in a safe space (a process known as exposure therapy). Over time, however, a consensus has formed: EMDR is an effective treatment, particularly for PTSD. The guiding theory is that trauma can cause memories to be stored improperly in the brain. EMDR helps the brain reprocess these memories correctly, so they no longer trigger the same intense emotional and physical reactions. It’s a unique approach that works directly with the memory itself, rather than focusing only on changing the thoughts and behaviors that stem from it.

Is EMDR Therapy Right for You?

So, who can benefit from EMDR? According to research, a lot of us! While the most widespread use of EMDR is for treating PTSD, mental healthcare providers have also used it to treat anxiety disorders, depression, eating disorders, obsessive-compulsive disorder, and alcohol and drug misuse. In fact, since the discovery of EMDR, meaningful change has been achieved in many areas, making it one of the most recommended psychotherapeutic treatments of trauma.

As for its effectiveness, research has a lot to say on that, too. In fact, one review concluded that EMDR therapy was useful for relieving distress caused by trauma and that it may work more quickly and effectively than trauma-focused cognitive behavioral therapy (CBT). In fact, research findings have led the American Psychological Association (APA) to recommend EMDR for the treatment of PTSD.

Here’s a closer look at what the research says about who can benefit from EMDR therapy:

• Depression: Studies suggest that EMDR can be an effective treatment for those struggling with depression. One study noted that 70% of people treated with EMDR achieved complete remission from depression symptoms. After receiving treatment, people with depression report improvements in symptoms, and fewer relapses and depression-related concerns at follow-up over a year later.
• Panic disorder: One study of people with panic disorder suggested EMDR is just as effective at treating panic disorder symptoms as cognitive behavioral therapy (CBT). In fact, after going through EMDR therapy, participants reported a significant reduction in panic attacks and hyperarousal symptoms, such as heart palpitations, chest pain, sweating, trembling and shaking.
• Psychosis: According to a review of six studies, EMDR may help treat psychosis with no adverse effects. The studies noted that EMDR decreases delusions and negative symptoms, with some participants reporting fewer hallucinations and less paranoia. Other participants also reported reduced use of medication and mental health services. However, researchers have noted that more research needs to be done to determine its effectiveness.
• Trauma symptoms: A review of studies found that EMDR improves trauma-associated symptoms in people with psychosis, unipolar depression, bipolar disorder, anxiety disorders, substance use disorders, and chronic back pain. The review also found evidence that EMDR may help improve non-traumatic symptoms found in mood disorders and may be helpful as an additional treatment for people with chronic pain. While EMDR can be highly effective for many people, it might not be suitable for people with severe psychiatric conditions (such as schizophrenia), who require specialized treatment and support. Similarly, EMDR therapy may not be advisable for people who have recently experienced a traumatic event, as they may not be ready to process those emotions.

               

Who Can Benefit From EMDR?

Beyond PTSD: Treating Everyday Issues

When people hear about EMDR, they often think of PTSD, and for good reason—it’s incredibly effective for it. But its reach extends far beyond that. EMDR therapy has shown great promise in addressing a variety of mental health conditions that many of us experience. If you're dealing with persistent feelings of sadness, overwhelming panic, or other emotional struggles, EMDR might be a path worth exploring. It’s a versatile tool that helps people find relief from different kinds of emotional distress, not just major traumatic events.

For instance, research suggests EMDR can be a powerful treatment for depression, with one study finding that 70% of participants achieved complete remission from their symptoms. It’s also been shown to be as effective as CBT for panic disorder, helping to significantly reduce panic attacks and the scary physical symptoms that come with them, like a racing heart or chest pain. This therapy helps your brain reprocess the memories that are often at the root of these feelings, offering a chance for lasting change.

The benefits don't stop there. A comprehensive review found that EMDR improves trauma-associated symptoms in people with a range of conditions, including anxiety disorders, substance use disorders, and even chronic pain. This is key, as unresolved trauma can often be a hidden driver behind habits like drinking to cope. While more research is needed for certain conditions like psychosis, the existing evidence shows that EMDR can help decrease delusions and paranoia. It’s a powerful option for getting to the core of what’s causing distress.

Effectiveness and Recognition of EMDR

When you’re considering a new form of therapy, the first question is usually, “Does it actually work?” When it comes to EMDR, the answer is a resounding yes, backed by extensive research and recognition from major health organizations worldwide. It’s not just a promising new idea; it’s a proven method for helping people process and heal from distressing life events. The evidence shows that for many, EMDR can provide relief that once took years to achieve with other therapeutic approaches, making it a powerful tool for reclaiming your mental well-being.

Success Rates and Statistics

The numbers behind EMDR are pretty compelling. Research from the EMDR Institute highlights its efficiency, especially for those dealing with specific traumatic events. For instance, studies have shown that 84% to 90% of people who experienced a single trauma no longer had PTSD after just three 90-minute sessions. Another study found that after six 50-minute sessions, 100% of single-trauma victims and 77% of those with multiple traumas were free of PTSD. These statistics show how EMDR can accelerate the healing process, offering a more direct path to relief without years of therapy.

Endorsements From Global Health Organizations

EMDR isn't just supported by individual success stories; it's also endorsed by some of the most respected health institutions in the world. Organizations like the American Psychiatric Association, the World Health Organization (WHO), and even the U.S. Department of Defense recognize EMDR as an effective treatment for trauma. The EMDR International Association emphasizes that the therapy is "extensively researched and proven effective." This widespread professional consensus provides a strong foundation of trust, confirming that EMDR is a legitimate and reliable therapeutic option for those seeking to heal from past wounds.

Pros and Cons of EMDR Therapy

Like any therapeutic approach, EMDR has its own set of strengths and potential challenges. Understanding both sides can help you decide if it’s the right fit for your personal healing journey. While it offers a unique and often faster way to process trauma, it’s also important to be aware of what the experience might entail. A balanced view allows you to go in with realistic expectations, prepared for the process and ready to work with your therapist to get the most out of your sessions.

Advantages Over Other Therapies

One of the biggest advantages of EMDR is its efficiency. Many people find they can process traumatic memories and see significant improvement in fewer sessions compared to other types of therapy. Instead of talking through an event in detail week after week, EMDR helps your brain restart its natural healing process. This can be particularly helpful if you find it difficult or re-traumatizing to speak at length about painful experiences. The focus is less on verbalizing the trauma and more on allowing your brain to reprocess it in a way that removes its emotional charge.

Potential Limitations

While highly effective, EMDR isn’t a universal solution. It may not be the best fit for everyone, particularly individuals with severe dissociative disorders who may need a different kind of foundational support first. The most common side effect is the emergence of negative thoughts or feelings between sessions as your brain continues to process the memories. However, a skilled EMDR therapist will equip you with coping strategies to manage these feelings. It’s a normal part of the healing process, but it’s something to be prepared for as you begin treatment.

How Does EMDR Work? The 8 Phases Explained

So now that we know what EMDR therapy is and who it can benefit, let’s look at what we can expect if we try it. Keep in mind that EMDR can be used on its own or in conjunction with medications or other psychotherapy techniques, such as cognitive behavioral therapy (CBT).

EMDR therapy usually takes about 3 months of weekly sessions under the supervision of a trained EMDR therapy provider. Treatment typically involves eight phases that focus on the past, present, and future. Each phase is designed to help us work through emotional distress and learn coping skills to better handle future stress.

Let’s take a closer look at each of the 8 phases.

The Core Principles of EMDR

EMDR might sound a bit mysterious, but it’s built on some solid, understandable ideas about how our brains work and heal. It’s not about erasing memories but about changing our relationship with them. At its heart, EMDR is based on the idea that our minds have a natural ability to heal, just like our bodies do. Sometimes, though, that process gets blocked, especially after a traumatic event, leaving the painful memory stuck. This is where EMDR comes in. It works to get that natural healing process back on track. Let’s look at the three core principles that explain how it all works.

The Adaptive Information Processing (AIP) Model

The main theory behind EMDR is the Adaptive Information Processing (AIP) model. Think of your brain as a super-efficient filing system that processes and stores your daily experiences. Usually, it does a great job. But when something traumatic happens, the memory can get filed incorrectly — it’s raw, unprocessed, and easily triggered. The AIP model suggests that the psychological distress from this memory isn't about the event itself, but about how it was stored. EMDR therapy helps your brain properly reprocess these memories, connecting them to more helpful information so that remembering what happened no longer feels like you're reliving it.

Connection to REM Sleep

Have you ever noticed how you feel better about a problem after a good night's sleep? That’s partly because of what happens during REM (rapid eye movement) sleep, when your brain processes the day's events. EMDR’s side-to-side eye movements are thought to mimic this natural process. The therapy taps into your brain's innate healing system to work through difficult memories, much like your body heals a cut. If something is blocking that mental healing — like a traumatic memory — it continues to cause pain. EMDR is designed to help remove those blocks, allowing your mind to finally heal itself.

Why Less Talking Is Required

For many of us, the thought of rehashing a painful experience over and over is what keeps us from seeking help. This is where EMDR really differs from other therapies. Unlike traditional talk therapy, EMDR doesn't require you to talk in great detail about the distressing event. You don’t have to spend hours describing what happened or complete extensive homework between sessions. Instead, the focus is on allowing your brain to make new connections and restart its own natural healing process. This can be a huge relief, as it allows you to heal without having to constantly re-traumatize yourself by verbally reliving the experience.

Phase 1: Sharing Your Story

This first phase involves providing our therapist with a complete history and overview of our life. This includes discussing our early childhood, family of origin and upbringing, and significant trauma or negative life experiences which cause distress or pain. These can range from general unpleasant life events and hardship, such as humiliation, bullying, rejection, or divorce, to extreme trauma like sexual abuse or near-death experiences.

The main goal is to identify past experiences which have led us to have negative beliefs about ourselves or the world. Based on our history, our therapist will work with us to develop a treatment plan that targets specific memories or incidents. While painful memories and emotions can be difficult to discuss, this is an essential component of EMDR and contributes to the healing process.

Phase 2: Building Your Coping Toolkit

In the preparation phase, our therapist prepares us for the EMDR process by walking us through what to expect. It’s not uncommon for unpleasant emotions or memories to arise from the EMDR process, but it’s important to remain present and allow the processing to take place. Our therapist equips us with tools to cope with distressing feelings, such as mindfulness, deep breathing, guided imagery, and progressive muscle relaxation.

Phase 3: Identifying the Target Memory

During the assessment phase, the therapist works with us to select a targeted memory or event from phase one, along with images, beliefs, feelings, and sensations about the event. For instance, if you were persistently bullied as a child, you might be asked to recollect a vivid mental image related to that, a negative belief about yourself that resulted from that (i.e. “I’m not worthy”), and any related emotions and body sensations. We’re also asked to rate the memory on a scale of 1-10 of how distressing it is. Furthermore, the therapist helps us identify positive beliefs that we would like to have about ourselves going forward.

Phase 4: Reprocessing the Memory

This is when the actual EMDR processing of the memory and negative beliefs actually occurs. While focusing on the targeted memory or event, our therapist leads us through multiple bilateral stimulation sets to stimulate our brain to process whatever trauma is currently in our mind. These sets may include eye movements, tactile taps, or auditory tones.

After each set, our therapist will instruct us to clear our mind and discuss any thoughts, feelings, images, or sensations that arose. We’ll also be asked to rescale the intensity of our experience of the memory on a scale from 1-10 after each set. Whatever negative sensations we’re still feeling will become the focus of the next set, and this process will continue until we reach a lower level of intensity — or until the target memory no longer causes distress.

What Is Bilateral Stimulation?

Bilateral stimulation might sound technical, but it's a straightforward concept. It simply refers to any kind of sensory input that rhythmically crosses the body's midline, engaging both the left and right sides of the brain. During an EMDR session, your therapist will guide you through this process. The most well-known method involves following the therapist's finger with your eyes from side to side. However, it can also be done with alternating sounds played in each ear through headphones or by gentle tapping on your hands or shoulders. The specific method used is often tailored to what feels most comfortable for you, but the goal remains the same: to create a gentle, rhythmic back-and-forth stimulation while you hold a specific memory in your mind.

So, why the back-and-forth movement? The theory is that this bilateral stimulation helps the brain process the traumatic memory differently. When you focus on the distressing memory while also engaging in the rhythmic stimulation, it seems to reduce the memory's vividness and emotional intensity. It's like your brain is being gently nudged to file the memory away in a more manageable place, where it no longer triggers a strong fight-or-flight response. This process helps connect the traumatic memory with more positive or neutral information, allowing you to heal from the associated pain and develop new, healthier perspectives on the experience.

Phase 5: Installing a Positive Belief

In the installation phase, our therapist works with us to strengthen the positive beliefs we came up with in step 3. The goal is for these new, more adaptive and positive beliefs to replace the negative views that we formerly held as a result of the unprocessed memory. For instance, we might focus on beliefs such as “I am safe,” “I am loveable,” and “I am worthy.” While thinking of the target memory and positive belief, our therapist guides us through more simulation sets to help embed it in our psyche. This is what we might call the “letting go” phase, when we’re making peace with the original unpleasant incident and any negativity associated with it.

Phase 6: Checking In With Your Body

During this phase, the therapist encourages us to attentively scan our body and notice any lingering physical sensations related to the distressing memory or incident. Trauma tends to be physiologically stored in the body, often manifesting in various physical sensations, such as tension, numbness, tingling, heat rashes, etc. If we have any lingering physiological disturbances, our therapist will perform more stimulation sets until it's fully resolved.

Phase 7: Closing Each Session Safely

Closure comes at the end of the EMDR session to help return us to a calm state whether the reprocessing is complete or not. As it can take several sessions just to fully process one memory, it’s important not to leave the session in a more distressed state. In these cases, our therapist will use a series of calming exercises — such as guided imagery or meditations — so we can peacefully re-enter our normal life. We’ll then return to processing the memory in the next session. Our therapist also might assign homework to help maintain progress between sessions. For instance, they might ask us to journal, practice relaxation techniques, or use imagery that allows us to picture what it would be like to gradually face our fears.

Phase 8: Checking Your Progress

Every new EMDR therapy session begins with reevaluation, in which we discuss our current psychological state and whether we feel the treatment and techniques are working. Our therapist might ask if any targeted memories have arisen since the previous session, and help us determine if we need to work through other distressing experiences.

Keep in mind that if any negative emotions and views of self have returned or are still present in our memory of the incident, that’s usually a sign that more stimulation sets are needed. Our therapist will help guide us through the steps above to ensure that healthier, more adaptive beliefs become fully installed on a more permanent level.

Common Misconceptions About EMDR

Like any therapy that breaks from the traditional mold, EMDR has a few myths floating around. It’s easy to get the wrong idea about a process that involves eye movements and tapping, but separating fact from fiction is key to making an informed decision about your mental health. When we understand what a therapy is — and what it isn’t — we can approach it with confidence and realistic expectations. Let's clear up some of the most common misunderstandings about this powerful healing method.

Myth: EMDR is a form of hypnosis

The use of bilateral stimulation, like guided eye movements, can sometimes make people think EMDR is a type of hypnosis. However, the two are very different. During an EMDR session, you are fully awake, alert, and in control of the entire process — not in a trance or a suggestible state. You are an active participant, consciously recalling memories while the therapist guides you. The goal is to engage your brain's natural information processing system to re-file the memory correctly, not to put you into an altered state of consciousness where you're open to suggestion.

Myth: EMDR can create false memories

A common worry is that EMDR might implant false memories or alter existing ones. This is a significant concern, but it's unfounded. EMDR therapy works with memories that are already stored in your brain; it doesn't create new ones. The process is designed to help you process and integrate these existing memories, reducing the intense emotional charge they carry. The therapy doesn't change the story of what happened, but it changes how the story makes you feel. It helps your brain file the memory away as a past event, rather than something that feels like it's happening right now.

Myth: EMDR is a one-session cure

While EMDR is known for being efficient, it's not a magical one-session fix. Healing from deep-seated trauma or distressing life experiences is a journey, and it takes time. The eight-phase structure of EMDR is thorough for a reason. While some people may experience significant relief after just a few sessions, most individuals require a full course of treatment to effectively process their memories and achieve lasting change. The number of sessions needed varies from person to person, depending on their history and the complexity of the issues being addressed. Patience with the process is key.

What to Know Before Starting EMDR Therapy

If we decide to try EMDR, it’s important to keep a few things in mind. First and foremost, be sure to find a trained professional, as EMDR is a specialized therapy that requires specific training. Consider browsing the EMDR International Association’s website to find a qualified EMDR therapist. Also inquire about the therapist’s specific experience with EMDR, as not all EMDR therapists specialize in every mental health condition.

Furthermore, although EMDR is considered safe, it’s important to remember that thinking about traumatic events can be distressing, particularly as we start therapy. However, our therapist can work with us to find healthy ways to cope with our feelings.

Finally, EMDR is not a quick fix. While it can provide rapid relief, results often take multiple sessions. But sticking with it is worthwhile, as a sense of freedom comes from fully confronting and healing from trauma.

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Potential Risks and Side Effects

While EMDR can be a powerful tool for healing, it’s helpful to know about possible side effects so you can feel prepared. Because you are revisiting painful memories, it’s common to feel more upset or distressed at first. You might experience intense emotions like sadness or anxiety during or after a session, which can last for a few hours or days. Some people also notice physical reactions like muscle tension or tiredness. It’s also possible for old, forgotten memories to resurface or to have more vivid dreams as your brain works to process the trauma. This is all a normal part of the process, and your therapist is there to help you manage these feelings and ensure the therapy moves at a pace that feels safe for you.

Who Should Be Cautious?

EMDR is effective for many, but it isn’t the right fit for everyone, especially at first. People who experience severe dissociation — a feeling of being disconnected from your thoughts, feelings, or body — may need to build foundational coping skills before starting trauma work. Jumping into EMDR too soon could make these feelings worse. A thorough assessment with a mental health professional is crucial to determine if EMDR is the right approach for you at this time. They can help you build the necessary skills for emotional stability, ensuring you’re ready to approach trauma processing in a way that promotes healing rather than distress.

Typical Session Length and Treatment Duration

EMDR therapy is a structured process, not a one-time fix. A typical course of treatment often takes about three months of weekly sessions, though this can vary based on individual needs and the complexity of the trauma being addressed. The therapy is organized into eight distinct phases that guide you through processing past events, managing present triggers, and building skills for the future. This methodical approach ensures that you have the support and tools you need at every stage of your healing. Your therapist will work with you to create a treatment plan that feels right for your specific situation and goals.

The Importance of a Trained Professional

If you decide to try EMDR, the most important step is to find a properly trained professional. EMDR is a specialized therapy that requires specific training and certification to be administered safely and effectively. An untrained individual could do more harm than good. A great resource is the EMDR International Association’s website, which allows you to search for qualified therapists in your area. When you connect with a potential therapist, don’t hesitate to ask about their training and experience with EMDR. Working with a skilled professional ensures you have a knowledgeable guide to support you through the healing process.

Frequently Asked Questions

Do I have to talk about my trauma in detail? This is one of the most common concerns, and it’s what sets EMDR apart. Unlike many talk therapies, you don’t have to verbally describe the distressing event over and over. While you’ll share your history with your therapist in the beginning, the core processing work is internal. You’ll bring the memory to mind, and the bilateral stimulation helps your brain do the reprocessing without you needing to narrate every painful detail.

What does an EMDR session actually feel like? During the processing phases, you’ll be fully awake, alert, and in control. As you focus on a specific memory while doing the eye movements or other stimulation, you might notice different thoughts, feelings, or body sensations coming up. It can feel like you’re watching a movie of the memory rather than reliving it. Your therapist is there to guide you, checking in frequently and ensuring you feel safe throughout the entire process.

Is EMDR only for major traumatic events? Not at all. While EMDR is well-known for treating PTSD from major events like combat or accidents, it’s also incredibly effective for what some call "small t" traumas. These are distressing life experiences that can get stuck and impact your self-worth and daily life, such as persistent bullying, a difficult breakup, public humiliation, or ongoing criticism during childhood. If a memory still holds a strong emotional charge for you, EMDR can likely help.

What if I get overwhelmed by my emotions during a session? A trained EMDR therapist is skilled at helping you stay within a manageable emotional window. Before you even begin processing difficult memories, your therapist will spend time equipping you with coping and relaxation techniques. If at any point a session feels too intense, your therapist will guide you through these exercises to help you feel calm and grounded again. You are always in control of the pace.

How will I know if the therapy is working? You’ll notice the change in a couple of ways. During sessions, your therapist will ask you to rate the level of distress the target memory causes. A key sign of progress is seeing that number decrease until the memory no longer feels disturbing. Outside of therapy, you may notice that things that used to trigger you don’t have the same power, you feel less reactive in certain situations, and the negative beliefs you held about yourself begin to feel less true.

Key Takeaways

• Reprocess painful memories, not erase them: EMDR therapy works by changing how distressing memories are stored in your brain, reducing their emotional power without altering the facts of what happened.
• Find relief for more than just PTSD: While known for treating trauma, EMDR is also highly effective for a range of issues like depression, anxiety, and panic disorders, helping address the root causes of emotional distress.
• Trust the structured, professional process: Healing with EMDR is a guided, 8-phase journey that requires a trained therapist. It's an efficient but thorough approach that ensures you have the support and coping skills you need at every step.

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