If you’ve ever experienced a traumatic event that left a lasting mental imprint, you may have found that traditional talk therapy wasn’t enough. Trauma doesn’t always respond to logic or reasoning, and that’s why eye movement desensitization and reprocessing has gained widespread attention.
EMDR therapy is a structured, evidence-based approach that helps people reprocess distressing memories so they’re less emotionally intense and disruptive. Originally developed to treat post-traumatic stress disorder (PTSD), EMDR has since been expanded to help with anxiety, panic, phobias and other conditions.
What’s EMDR Therapy?
Eye movement desensitization and reprocessing, or EMDR, is a type of psychotherapy developed by Francine Shapiro in the late 1980s. It’s built on the idea that the brain can heal from psychological trauma, much like the body recovers from physical wounds.
What makes EMDR unique is its use of bilateral stimulation, usually in the form of rapid side-to-side eye movements, tapping or auditory tones. These movements help the brain reprocess distressing memories and shift the way they’re stored, reducing their emotional charge over time.
The goal isn’t to erase the memory but to make it feel less distressing so the individual can remember without reliving the pain.
Who Can Benefit From EMDR?
While EMDR therapy is most closely associated with PTSD, it’s shown effectiveness in treating a range of mental health concerns, including:
- Childhood trauma
- Sexual assault or domestic abuse
- Grief and loss
- Anxiety and panic disorders
- Phobias
- Performance anxiety
- Depression
- Dissociation
- Medical trauma or chronic pain
- First responder and military-related stress
In recent years, EMDR has also been adapted for use in addiction treatment and personality disorders. It’s considered a flexible, effective option for clients who’ve struggled with traditional therapy formats.
How EMDR Therapy Works
EMDR is based on the adaptive information processing (AIP) model, which suggests that psychological distress occurs when trauma memories aren’t fully processed. These unprocessed memories can remain “stuck,” continuing to trigger strong emotional or physical responses.
Through bilateral stimulation and guided recall, EMDR trauma therapy helps the brain reprocess these memories and integrate them into a healthier emotional framework.
EMDR typically follows an eight-phase treatment protocol:
- History and treatment planning. The therapist learns about your background, current symptoms and emotional challenges. Together, you’ll identify which memories or themes to focus on during treatment.
- Preparation. Before diving into trauma work, the therapist will teach you self-regulation techniques like deep breathing, visualization or grounding exercises. These tools help you stay emotionally balanced during sessions.
- Assessment. You’ll select a specific memory to target. The therapist will guide you in identifying the image, beliefs, feelings and body sensations linked to that memory. You’ll also rate how disturbing the memory feels on a scale of 0 to 10.
- Desensitization. This is where the bilateral stimulation begins. While focusing on the distressing memory, you follow the therapist’s hand movements with your eyes or experience rhythmic tapping or audio tones. These motions are repeated in sets, with breaks between for reflection.
- Installation. Once the memory becomes less distressing, the therapist will help you install a positive belief to replace the original negative thought, such as “I am safe now” or “I did the best I could.”
- Body scan. You’ll be asked to notice any residual physical tension or discomfort. If anything remains, more processing may occur until the body feels at ease.
- Closure. Each session ends with a calming activity and review of your emotional state. The therapist ensures you leave feeling grounded and safe.
- Reevaluation. At the start of the next session, the therapist checks in to see how the memory feels now and whether additional processing is needed.
Is EMDR the Same as Hypnosis?
EMDR is often misunderstood as a form of hypnosis, but it’s not. You remain fully awake, alert and in control during sessions. The goal isn’t to enter an altered state but to help the brain reprocess and resolve unresolved emotional trauma.
Unlike hypnosis, which may focus on suggestion or altered awareness, EMDR relies on your active participation, conscious recall and natural neurological responses.
Why Eye Movements?
The eye movements used in EMDR are similar to those that occur naturally during rapid eye movement (REM) sleep, a stage associated with memory consolidation. Bilateral stimulation may help unlock traumatic memories and facilitate their reprocessing in a manner similar to how REM sleep helps us organize experiences and emotions.
While the exact mechanism isn’t fully understood, studies show that bilateral stimulation significantly reduces the intensity of distressing thoughts, helping clients reach emotional resolution faster than traditional talk therapy alone.
How Long Does EMDR Take?
The number of EMDR sessions varies based on your history, goals and how many memories you want to work through. Some people feel significant relief after just a few sessions, while others may need several months of weekly appointments.
Typically, a full course of EMDR for one traumatic event takes 6 to 12 sessions, but more complex trauma (such as childhood abuse or long-term neglect) may require a longer treatment period.
Who Shouldn’t Try EMDR?
While EMDR is safe for most people, it may not be the best choice for:
- Individuals with severe dissociative disorders
- Those who aren’t yet emotionally stable or have untreated psychosis
- People with active substance addiction that impairs focus
In these cases, therapists may recommend stabilizing treatment or a combination of therapies before starting EMDR. A skilled clinician will assess your readiness before beginning the process.
What to Expect After an EMDR Session
After an EMDR session, it’s normal to feel tired, emotionally drained or even a bit foggy. Some people experience new insights or dreams as the brain continues processing in the days following the session. Others may feel immediate relief.
It’s important to:
- Stay hydrated
- Get extra rest if needed
- Journal or reflect on what came up
- Use grounding exercises if distress lingers
Your therapist will guide you through post-session care and adjust the pace based on your comfort level.
How to Find an EMDR Therapist
Not all therapists are trained in EMDR. Look for someone certified by the EMDR International Association (EMDRIA) or another reputable training program.
You can search for providers through:
- EMDRIA’s therapist directory
- Recommendations from your doctor or counselor
Telehealth options are also available for EMDR, but in-person sessions are often preferred for hands-on techniques like tapping.
Final Thoughts
EMDR therapy offers a structured, compassionate and efficient approach to resolving trauma. By helping the brain unlock and reprocess painful memories, it gives people the opportunity to heal in a deep and lasting way.
If you have struggled with traditional therapy or feel stuck in painful memories, contact the Mental Health Hotline to learn more about this option and get help connecting with a provider.
