What is EMDR Therapy and How Could it Benefit You?

Introduction

“The past affects the present even without our being aware of it.” — Dr. Francine Shapiro

Whether it’s a single painful event or a lifetime of emotional stress, trauma (little t or big T) can quietly shape our thoughts, behaviors, and relationships. But what if healing didn’t have to involve reliving the past over and over again and being stuck in those negative emotions?

Enter EMDR therapy.

Eye Movement Desensitization and Reprocessing (EMDR) is a groundbreaking, evidence-based approach to therapy that’s helping people around the world heal from trauma—without needing to explain every painful detail. If that sounds like a relief, it’s because for many, it is.

In this post, we’ll walk through what EMDR really is, how it works, who it’s for, and what you can expect from your first session. Ready? Let’s get to it.

What Is EMDR Therapy?

As we said above, EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a psychotherapy technique developed by Francine Shapiro in the late 1980s and is widely used today to help individuals process traumatic memories and distressing life experiences.

What makes it unique?

• EMDR uses bilateral stimulation (like guided eye movements, tapping, or sounds) while the client recalls traumatic events.
• It helps the brain “reprocess” memories so they no longer carry the same emotional intensity.
• You don’t have to talk in detail about the trauma for it to work.

In simple terms: EMDR helps your brain do what it was naturally designed to do—heal.

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How Does EMDR Therapy Work?

Think of trauma like a scratch on a record. Every time the needle hits the scratch, the music skips. EMDR helps smooth out the scratch so your mind can play the song without interruption.

Here’s what typically happens:

• Assessment: The therapist helps you identify specific memories or emotional triggers you want to work on.
• Preparation: You learn grounding techniques and coping tools to stay safe and present.
• Desensitization: While you recall the disturbing memory, the therapist leads you through eye movements or other bilateral stimulation.
• Reprocessing: Your brain starts to “unlock” the memory and reframe it with new, healthier beliefs.
• Installation: Positive thoughts (like “I am safe now” or “I am in control”) are strengthened and integrated.

Over time, the memory feels less raw—and more like something that happened in the past, not something you’re still living through.

What Issues Can EMDR Help With?

EMDR isn’t just for veterans or major trauma survivors. It can be used for a wide range of emotional and psychological issues, which may include:

• PTSD (Post-Traumatic Stress Disorder)
• Anxiety and panic attacks
• Depression
• Childhood trauma and neglect
• Sexual abuse or assault
• Grief and loss
• Phobias and fears
• Eating disorders
• Chronic pain and health-related trauma
• Performance anxiety or self-esteem issues

If a memory or feeling still “sticks” emotionally—EMDR might be able to help release it.

What Happens During an EMDR Session?

Each session is structured and intentional. Here’s a quick breakdown:

1. Check-In: You’ll review how you’re feeling with your therapist and set a focus for the session.
2. Target Selection: You’ll identify a troubling image, thought, or belief to work on.
3. Bilateral Stimulation: This can include:
   • Following the therapist’s fingers or a light bar with your eyes
   • Holding buzzers that alternate vibrations between hands
   • Listening to alternating tones through headphones
4. Processing: You just notice what comes up—thoughts, feelings, body sensations—and let them flow.
5. Closure: The session ends with calming techniques and reflection.

Sessions typically last 60–90 minutes and are tailored to your pace. Some people feel lighter after just a few sessions; others take longer, and that’s perfectly okay. The key is that it must be done with the supervision of a qualified therapist!

Is EMDR Right for You?

If you:

• Avoid talking about a painful event
• Feel “stuck” in anxiety, sadness, or shame
• React strongly to reminders of the past
• Have already tried talk therapy but want something different

…EMDR could be a game changer.

Many therapists even offer EMDR to kids and teens using child-friendly tools like storytelling, drawing, or movement to help them engage safely. Always talk to your therapist to find out what is best for you or your child.

Common Myths About EMDR (And the Truth!)

Let’s bust a few myths:

Myth 1: EMDR is hypnosis.
🛑 Truth: You are fully awake and in control the entire time.

Myth 2: You have to talk about every detail of your trauma.
🛑 Truth: You don’t need to explain everything for EMDR to be effective.

Myth 3: It only works for big trauma.
🛑 Truth: EMDR works for “little t” traumas too—like rejection, bullying, or ongoing stress.

Myth 4: It’s a quick fix.
🛑 Truth: It can be fast, but healing takes time. EMDR is powerful, but it’s still a process.

How to Find a Qualified EMDR Therapist

EMDR is a specialized skill—so you’ll want to find someone trained and certified.

Start here:

• Use the EMDR International Association (EMDRIA) directory.
• Look for terms like “EMDR-trained” or “EMDR-certified” on a therapist’s profile.
• Ask about their experience with issues similar to yours.

A good therapist will go at your pace, explain clearly, and make you feel safe every step of the way.

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Conclusion: Healing Is Possible—And You Deserve It

Trauma doesn’t have to define your life.

Whether you’re dealing with a painful memory, ongoing anxiety, or a sense of being “stuck,” EMDR offers real hope. It’s not about erasing the past. It’s about freeing you from its grip so you can move forward with clarity, peace, and strength.

So if something inside you says, “I’m ready to feel different,” — listen. Because healing is not just possible. It’s waiting.

💬 Try This Today

Want to test your comfort level with EMDR?
Start by journaling about a memory that still triggers a strong reaction. Then ask yourself: What belief am I still holding about myself because of this? (“I’m not safe,” “It’s my fault,” “I’m weak.”) This can be the first step in identifying what EMDR can help you shift.*

*We strongly recommend you speak to a therapist before engaging in any journaling or other techniques that trigger strong reactions. EMDR and the techniques herein should ALWAYS be done with the supervision of a qualified therapist.