What is EMDR?
What is EMDR?
Is there a memory you'd rather not think about? Maybe it still tightens your chest, or makes your face go hot, even though it happened years ago. What if your brain could file it away for good, so it stops hijacking your present? That is what EMDR is designed to do. The name alone is a mouthful: Eye Movement Desensitization and Reprocessing (EMDR), but the process is simple. EMDR helps people heal from painful past experiences that still keep them stuck in the present.
A little history about EMDR: it was created in the late 1980s by a psychologist named Francine Shapiro, who observed that the brain uses back and forth eye movements to process upsetting information. You've probably heard of REM (Rapid Eye Movement) sleep, right? EMDR taps into a similar idea. During REM sleep, our eyes dart back and forth as our brain sorts through the day, filing away important matters and letting go of what it deems unimportant for your survival. For example, have you ever been upset about something, or anxious about a big decision, and been told to just "sleep on it"? By morning you often feel clearer about it. It happens all the time, and we have your brain to thank for it.
How does EMDR work?
EMDR is guided by the Adaptive Information Processing (AIP) theory, which describes how the brain processes memories. The AIP model explains the impact both positive and negative experiences have on our current thoughts, emotions, and behaviors. Basically, all we have been through (the good, the bad, the ugly) affects how we live today. The good news is that the AIP model guides how EMDR addresses "stuck" memories so they can be reprocessed to support lasting relief.
In practice, EMDR is conducted in 8 phases throughout 6 to 12 sessions:
History taking & Treatment planning
Preparation
Assessment
Desensitization & Reprocessing
Installation
Body scan
Closure
Reevaluation
These phases support structure, consistency, and thorough practice to ensure negative past experiences have been fully processed. Phases 1 through 3 are used to prepare you for reprocessing: getting to know you, coping skills, and finding a target memory. Phases 4 and 5 are reprocessing those negative memories and installing a positive belief. Phases 7 and 8 are like check ins to ensure the memories have been fully reprocessed. Learn more about the 8 phases in my post: What Happens in an EMDR Session.
Throughout the phases, the most unique feature is called bilateral stimulation (BLS). This is the back and forth movement (remember REM sleep?) that is key to EMDR. We use BLS to reinforce positive memories while reprocessing negative ones. It can take several forms, such as the therapist moving their hands back and forth, tapping, handheld buzzies, a light bar, or auditory tones.
If any of this feels intimidating, let me put your mind at ease. During EMDR you stay fully awake, present, and in control the entire time. It is not hypnosis, and you are never made to do anything you don't want to do. You also don't have to describe every detail of a painful memory out loud. We move at your pace, and you can pause whenever you need to. My job is simply to hold a safe space while your brain does the healing.
All in all, your brain already knows how to heal itself. EMDR simply taps into that same natural process while you're awake, helping you heal from painful experiences that still keep you stuck today.
Is It Worth Looking Into?
Absolutely. As a trauma therapy approach, EMDR has a tremendous amount of research behind it, and I've watched it help so many people move through trauma they once thought they'd carry forever. If you'd like to hear more from other EMDR therapists and why this approach can feel gentler than retelling a painful story in detail, EMDRIA has a short, easy to follow video I often share: Introduction to EMDR Therapy.
Today it's recognized as an effective treatment for post traumatic stress disorder (PTSD) by trusted organizations like the World Health Organization and the U.S. Department of Veterans Affairs. In my own practice as an EMDR therapist in Mesa, Arizona, I also use it with clients working through trauma, anxiety, fears, grief, depression, and the everyday hurts that don't carry a clinical label but still weigh heavily on a person.
Of course, no single therapy is right for everyone. Schedule a 15 minute consultation call with me and we can get to know your particular situation to help you decide whether it's a good fit. I'd be glad to walk that path with you.
References
Shapiro, F. (2012). Getting Past Your Past: Take Control of Your Life with Self-Help Techniques from EMDR Therapy. New York, NY: Rodale Books.
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). New York, NY: Guilford Press.
World Health Organization. (2013). Guidelines for the Management of Conditions Specifically Related to Stress. Geneva: WHO. (EMDR and trauma-focused CBT recommended for PTSD in children, adolescents, and adults.)
U.S. Department of Veterans Affairs & U.S. Department of Defense. (2023). VA/DoD Clinical Practice Guideline for the Management of Posttraumatic Stress Disorder and Acute Stress Disorder.
de Jongh, A., et al. (2024). State of the science: Eye movement desensitization and reprocessing (EMDR) therapy. Journal of Traumatic Stress, 37(2).
EMDR International Association. (2019, September 5). Introduction to EMDR therapy [Video]. https://www.emdria.org/resource/introduction-to-emdr-therapy/
This article is for educational purposes only and is not a substitute for professional mental health care.
