What is EMDR?

Eye Movement Desensitization and Reprocessing (EMDR) Therapy is a structured, evidence‑based approach that helps people reduce the emotional distress caused by traumatic or strongly upsetting memories. Trauma can disrupt the brain’s natural way of processing and integrating experiences, which may lead to persistent emotional pain, unhelpful beliefs (“I’m unsafe,” “I’m unworthy”), or symptoms associated with PTSD, anxiety, depression, and other concerns.

EMDR works by helping those distressing memories become re‑processed and integrated so that they become linked to more adaptive, healthy memories and beliefs. Once that happens, the memory remains—but without the intense emotional charge—and the individual is better able to move forward.

One of the core tools in EMDR is bilateral stimulation (BLS). This means engaging both sides of the brain (or hemispheres) through repetitive sensory input while the person attends to the distressing memory. Common methods include side‑to‑side eye movements, tapping on alternate sides, or alternating auditory tones.

Who can EMDR help?

While EMDR is most often studied and recognized for treating post‑traumatic stress disorder (PTSD) and trauma‑related symptoms, research and clinical experience suggest it may benefit a broader range of concerns.
It may be appropriate for anyone who has specific memories or events that are linked to negative emotions, beliefs or symptoms. Some of the presenting problems EMDR can be helpful for include:

• PTSD and trauma‑related disorders
• Anxiety disorders
• Depression
• Dissociative disorders
• Stress‑related disorders
• Chronic pain
• Addiction
• Obsessive‑compulsive disorder (OCD)
• Self‑esteem and related issues

How it works (The 8 Phases of EMDR Treatment)

Here is a straightforward overview of the eight phases of EMDR therapy so you know what to expect:

1. History Taking & Treatment Planning
   The therapist and client collaborate to set goals, review the client’s background, and identify target events or memories for EMDR. The client’s strengths and resources are also explored.
2. Preparation
   The therapist builds rapport with the client, explains the EMDR process, sets expectations, and addresses questions/concerns. The client also learns coping and stabilization strategies to use before, during, and between sessions.
3. Assessment
   The target memory is specified. The client identifies the vivid image, associated negative beliefs (e.g., “I’m powerless”), body sensations, and emotional responses. Then a new, more adaptive belief is selected (e.g., “I am capable”).
4. Desensitization
   The client holds the target memory in mind while engaging in bilateral stimulation until the level of distress (often measured by a “Subjective Units of Distress” or SUD scale) is reduced to a low level (0 or 1).
5. Installation
   The new positive belief is strengthened and reinforced while using bilateral stimulation. The goal is for this new belief to feel completely true (often measured by a “Validity of Cognition” or VOC scale).
6. Body Scan
   The client scans their body to detect any lingering physical tension, discomfort or distress tied to the memory. If any remains, bilateral stimulation continues until it resolves.
7. Closure
   At the end of each session, the therapist helps the client return to a state of safety and calm. If the processing of a memory is not complete, the client is guided so that they leave the session in a stable condition.
8. Re‑evaluation
   At the start of each new session, the therapist and client check in regarding the previous session’s work, current symptoms, and select the starting point for the next phase of processing.

Frequently Asked Questions

How long will my EMDR treatment be?
Treatment length depends heavily on the number of target memories, their complexity, and the client’s overall readiness. Many clients complete the history and planning phases in 1–2 sessions, and the preparation phase in 1–4 sessions. The reprocessing phases (4–6) typically take about 3 sessions for each memory, though this can vary.

Can EMDR be combined with other therapeutic approaches?
Yes. EMDR can be used alongside other modalities (for example, parts of cognitive behavioral therapy when restructuring core beliefs, or mindfulness/emotion‑regulation skills). It’s not an either/or situation.

Can I receive EMDR from a specialist while continuing with my regular therapist?
Yes. Some clients remain with their regular therapist while also working with a therapist trained in EMDR. Coordination between therapists is key to ensure consistency in the treatment plan and safety for the client.

Do I have to talk about my trauma in detail during EMDR?
No — one of the benefits of EMDR is that you do not necessarily need to verbally recount all details of the traumatic event. Instead, you will focus internally on aspects of the memory (images, bodily sensations, beliefs) while engaging in bilateral stimulation.

Does the trauma need to be “major” for EMDR to work?
No. EMDR can be effective for both major traumas (“big T” – assault, serious accident, war) as well as lesser but still distressing events (“little t” – job loss, emotional betrayal, significant disappointments) that continue to affect beliefs, emotions and functioning.