What is EMDR?

When we experience something overwhelming or traumatic, our brains don’t always process the memory in the usual way. Sometimes those difficult moments get “stuck,” leading to symptoms like anxiety, flashbacks, emotional numbness, or even physical pain. EMDR — short for Eye Movement Desensitization and Reprocessing — is a powerful therapy that helps people reprocess these memories and find lasting relief.

But what exactly is EMDR? And how does it work?

What Is EMDR?

EMDR is an evidence-based therapy developed in the late 1980s by psychologist Francine Shapiro. It’s most well-known for helping people heal from trauma, including PTSD, but it’s also been shown to help with anxiety, depression, phobias, grief, and more.

Unlike traditional talk therapy, EMDR doesn’t require you to talk about your trauma in detail. Instead, it uses a structured process that includes recalling distressing memories while following bilateral stimulation — usually eye movements, taps, or sounds — to help the brain reprocess what happened and "file it away" in a healthier way.

How EMDR Works

The core idea of EMDR is that your brain has a natural way of healing, just like your body does. When that healing process gets blocked by a traumatic event, EMDR helps get it going again.

Here’s a simplified version of what a typical EMDR session looks like:

  1. History & Preparation: You’ll work with your therapist to identify what experiences are causing distress and learn grounding techniques.

  2. Assessment: You’ll focus on a specific memory, along with the negative beliefs and physical sensations associated with it.

  3. Desensitization: This is where the bilateral stimulation happens — you’ll recall the memory while following a moving light, sound, or tap.

  4. Reprocessing & Installation: The memory becomes less emotionally charged, and new, more helpful beliefs begin to take hold.

  5. Body Scan & Closure: You’ll check in with how your body feels and close the session with calming strategies.

Who Can Benefit from EMDR?

Many people find EMDR helpful, especially if:

  • You’ve experienced trauma (recent or long ago)

  • You’re dealing with anxiety or panic that feels “triggered” by specific situations

  • You’ve tried talk therapy but still feel stuck

  • You struggle with self-worth, shame, or intrusive thoughts

Even if you’re not sure your experience “counts” as trauma, EMDR might still help. You don’t need to meet a specific diagnosis to benefit.

What to Expect

EMDR is a structured process, but it’s also highly personalized. A trained therapist will move at your pace and help you feel safe and grounded throughout the experience. Many people begin to feel a shift in just a few sessions, though the number of sessions needed varies.

Most importantly, EMDR isn’t about erasing memories — it’s about helping you relate to them differently. It’s about reducing the emotional charge and regaining your sense of calm, clarity, and control.

Final Thoughts

EMDR isn’t magic, but for many people, it can feel pretty close. If you’ve been carrying the weight of past experiences, this kind of therapy can help you put them down and move forward with more peace and confidence.

Curious if EMDR might be a good fit for you? We're happy to answer your questions or schedule a consultation. Healing is possible — and you don’t have to do it alone.