EMDR Therapy

Eye Movement Desensitization and Reprocessing (EMDR) therapy is an evidence-based treatment approach that helps people heal from the emotional distress caused by difficult life experiences. Unlike traditional talk therapy, EMDR uses bilateral stimulation—typically side-to-side eye movements—to help the brain process traumatic memories that have become "stuck" in the nervous system [1].

When traumatic events occur, they can overwhelm our normal coping mechanisms. These memories get stored differently than ordinary memories, with their original emotions, physical sensations, and beliefs intact. EMDR helps the brain reprocess these memories so they become less distressing and more integrated into your life story.

Think of EMDR as helping your brain do what it naturally does during REM sleep—process experiences and store them appropriately. For many people, EMDR provides relief where other therapies have fallen short, often in fewer sessions than traditional approaches [2].

The Development of EMDR

EMDR was discovered by psychologist Dr. Francine Shapiro in 1987. While walking in a park, she noticed that her distressing thoughts seemed to diminish as her eyes moved back and forth. This observation led her to develop a structured protocol that has since helped millions of people worldwide [1].

Initially developed to treat Post-Traumatic Stress Disorder (PTSD), EMDR has evolved to address a wide range of psychological difficulties. Today, it's recognized by major health organizations including the American Psychological Association, the World Health Organization, and the U.S. Department of Veterans Affairs as an effective treatment for trauma [3].

How EMDR Therapy Works

EMDR follows an eight-phase protocol that provides a comprehensive, structured approach to addressing traumatic memories and their impact on your present life.

The 8 Phases of EMDR Treatment

1. History Taking and Treatment Planning: Your therapist learns about your background, identifies traumatic memories to target, and develops a personalized treatment plan.

2. Preparation: You'll learn coping strategies to handle emotional distress that may arise during processing. This builds a foundation of stability before diving into difficult memories.

3. Assessment: Together with your therapist, you'll identify a specific memory to process, including the visual image that represents the worst part of the memory, the negative belief about yourself connected to this memory, the positive belief you'd prefer to have, and current emotions and physical sensations.

4. Desensitization: This is where the bilateral stimulation (eye movements, taps, or tones) occurs while you focus on the memory. Your therapist will guide you through sets of eye movements as your brain begins reprocessing the experience.

5. Installation: Once the distress decreases, your therapist helps strengthen the positive belief you want to associate with the event.

6. Body Scan: You'll check for any remaining physical tension related to the memory and address it with additional processing if needed.

7. Closure: Every session ends with stabilization exercises, regardless of whether the memory processing is complete.

8. Reevaluation: At the beginning of subsequent sessions, your therapist checks how the previous work has integrated and determines the next steps [4].

What Happens During Bilateral Stimulation?

During bilateral stimulation, several things occur in your brain. The working memory becomes taxed, making the memory less vivid and emotional. The brain's natural information processing system activates. New neural connections form between the traumatic memory and adaptive information. The memory becomes properly stored as a past event rather than feeling like it's happening now.

This process allows you to maintain awareness of what happened without experiencing the intense emotions, negative self-beliefs, or physical sensations that were previously connected to the memory [5].

What Conditions Does EMDR Effectively Treat?

EMDR was originally developed for PTSD but has proven effective for many other conditions. EMDR is particularly beneficial for trauma and PTSD (whether from combat, accidents, assault, or childhood experiences), anxiety disorders (including phobias, panic attacks, and generalized anxiety), depression (particularly when connected to negative life experiences), addiction (by addressing underlying traumatic experiences), grief and loss, and even some pain disorders [2].

Who Might Benefit Most from EMDR?

EMDR may be especially helpful if you experience intrusive memories, flashbacks, or nightmares; find yourself avoiding people, places, or activities that remind you of a difficult experience; feel "stuck" in traditional talk therapy; struggle with negative beliefs about yourself that you know are irrational but still "feel" true; or experience emotional reactions that seem disproportionate to current situations.

The Science Behind EMDR

EMDR is one of the most researched psychotherapy methods, with over 30 controlled studies supporting its effectiveness [3]. Major health organizations including the American Psychological Association, World Health Organization, and U.S. Department of Veterans Affairs recognize EMDR as an evidence-based treatment for trauma and PTSD [5][6].

How Effective Is EMDR?

Research shows impressive outcomes for EMDR therapy. Studies indicate 84-90% of single-trauma victims no longer have PTSD diagnoses after three 90-minute sessions, while military combat veterans show 77% PTSD remission after 12 sessions [2]. A 2023 meta-analysis found EMDR and Cognitive Processing Therapy had the strongest long-term effects for PTSD treatment [9]. Most importantly, these positive effects are typically maintained at follow-up studies conducted months or years later [2].

While researchers continue to study exactly how EMDR works, brain imaging studies show changes in brain activity following successful EMDR treatment, with increased activity in regions associated with rational thinking and decreased activity in areas associated with emotional distress [7].

Common Misconceptions About EMDR

Despite its effectiveness, several misconceptions about EMDR persist. EMDR is not hypnosis or an altered state - you remain fully conscious and in control throughout the process. While some experience rapid relief, EMDR requires commitment and can sometimes be emotionally challenging. Unlike some therapies, EMDR doesn't require extensive description of traumatic experiences - you only need to share enough for your therapist to guide the process effectively. Research supports that the bilateral stimulation is an active component of treatment, not just a gimmick, as studies comparing EMDR with and without eye movements show better outcomes when eye movements are included [6].

What to Expect in Your EMDR Journey

Duration and Frequency

The length of EMDR treatment varies depending on your history and specific needs. Single-incident trauma (like an accident or assault) may resolve in 3-5 sessions after the preparation phase. Complex or childhood trauma typically requires longer treatment, ranging from 10-20+ sessions. Sessions usually last 60-90 minutes and frequency is typically weekly, though twice-weekly sessions may be recommended in some cases.

Many people notice improvements after just a few processing sessions, but complete treatment ensures lasting results [4].

The EMDR Experience

During EMDR processing sessions, you might experience rapid shifts in images, thoughts, emotions, and physical sensations; unexpected connections between past events and current problems; insights about yourself and your experiences; physical sensations as your body releases stored tension; emotional release; and a sense of relief or lightness as processing completes.

Between sessions, you may notice changes in dreams or sleep patterns, new memories or insights arising, shifts in your reactions to triggers, and improved ability to manage emotions. Your therapist will provide guidance for handling any challenging experiences between sessions [5].

Is EMDR Right for You or Your Loved One?

EMDR may be appropriate if you or your loved one has experienced traumatic events that continue to cause distress, struggles with anxiety, depression, or unhealthy coping mechanisms, finds that talk therapy hasn't provided complete relief, notices patterns of emotional reactions that seem connected to past experiences, or has difficulty talking about painful memories but wants to heal from them.

Considerations Before Starting EMDR

Not everyone is ready for EMDR immediately. Considerations include stability (you need sufficient emotional stability to process difficult memories), support system (having support outside of therapy is beneficial), timing (major life transitions or crises may not be the best time to start), medical conditions (some neurological conditions may need modified approaches), and commitment (being able to attend regular sessions until treatment is complete).

Your therapist will evaluate these factors during the history-taking and preparation phases [1].

Finding Qualified EMDR Providers

EMDR is a specialized therapy requiring specific training beyond standard mental health education. When looking for an EMDR therapist, consider these factors:

Credentials to Look For

The EMDR International Association (EMDRIA) certifies therapists who have completed approved training and demonstrated competence. At minimum, therapists should have completed an EMDRIA-approved basic training (approximately 50 hours). Your provider should be a licensed mental health professional (psychologist, social worker, counselor, etc.) and ideally have experience with your specific concerns [3].

How EMDR Compares to Other Trauma Therapies

EMDR is one of several evidence-based approaches for trauma. Cognitive Processing Therapy (CPT) challenges unhelpful beliefs about trauma and typically involves 12 sessions. Prolonged Exposure (PE) gradually faces trauma-related fears over 8-15 sessions. Trauma-Focused CBT combines cognitive and behavioral techniques over 8-25 sessions.

Many therapists integrate elements of these approaches based on individual needs. Some clients find that combining therapy approaches can be particularly effective [7].

Supporting EMDR Treatment at Home

While EMDR processing happens in therapy sessions, there are practices that can support your healing journey. Grounding techniques help you stay present when memories arise. Regular mindfulness practices enhance your ability to observe thoughts and feelings without being overwhelmed. Journaling can help record insights, dreams, or memories that emerge between sessions, while prioritizing sleep, nutrition, and movement creates a foundation for healing. Body-based practices like yoga or tai chi help release physical tension stored in the body [5].

Taking the Next Step Toward Healing

If you're considering EMDR therapy for yourself or a loved one, remember that reaching out for help is a sign of strength, not weakness. Trauma responses are normal reactions to abnormal events, and healing is possible with the right support.

Ready to Find an EMDR Provider?

Our directory makes it easy to find qualified EMDR therapists near you. You can filter by location, insurance accepted, specialties (trauma type, age group, etc.), telehealth availability, and session costs.

Browse our EMDR provider directory to take the first step toward healing from trauma and reclaiming your life.

Many trauma survivors have found that EMDR helped them process experiences that had haunted them for years. With the guidance of a skilled therapist, you too can transform how traumatic memories affect your daily life, relationships, and sense of self.

References

[1] Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford Press. https://www.guilford.com/books/Eye-Movement-Desensitization-and-Reprocessing-EMDR-Therapy/Francine-Shapiro/9781462532766

[2] American Psychological Association. (2017). Clinical Practice Guideline for the Treatment of Posttraumatic Stress Disorder (PTSD). https://www.apa.org/ptsd-guideline

[3] EMDR International Association. (2023). About EMDR Therapy. https://www.emdria.org/about-emdr-therapy/

[4] Leeds, A. M. (2016). A Guide to the Standard EMDR Therapy Protocols for Clinicians, Supervisors, and Consultants (2nd ed.). Springer Publishing Company. https://www.springerpub.com/a-guide-to-the-standard-emdr-therapy-protocols-for-clinicians-supervisors-and-consultants-9780826131164.html

[5] Luber, M. (2015). Eye Movement Desensitization and Reprocessing (EMDR) Therapy Scripted Protocols and Summary Sheets: Treating Anxiety, Obsessive-Compulsive, and Mood-Related Conditions. Springer Publishing Company. https://www.springerpub.com/eye-movement-desensitization-and-reprocessing-emdr-therapy-scripted-protocols-and-summary-sheets-9780826131683.html

[6] Bae, H., Kim, D., & Park, Y. C. (2016). Eye Movement Desensitization and Reprocessing for Treating PTSD: A Meta-Analysis of Randomized Controlled Trials. Journal of Trauma & Dissociation, 17(2), 151-168. https://www.tandfonline.com/doi/abs/10.1080/15299732.2015.1112841

[7] Pagani, M., & Carletto, S. (2017). A Hypothetical Mechanism of Action of EMDR: The Role of Slow Wave Sleep. Clinical Neuropsychiatry, 14(5), 301-305. https://www.clinicalneuropsychiatry.org/a-hypothetical-mechanism-of-action-of-emdr-the-role-of-slow-wave-sleep/

[9] Yunitri, N., Kao, C. C., Chu, H., Voss, J., Chiu, H. L., Liu, D., Shen, S. T. H., Chang, P. C., Kang, X. L., & Chou, K. R. (2023). The effectiveness of interventions in the prevention and treatment of PTSD in adults: A network meta-analysis. Journal of Psychiatric Research, 159, 83–97. https://onlinelibrary.wiley.com/doi/full/10.1002/jts.23012

[10] PTSD UK. (2023). How effective is EMDR? https://www.ptsduk.org/how-effective-is-emdr/