What is EMDR Therapy?
Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based therapy that can help people heal from distressing or traumatic experiences. Sometimes, experiences from the past can continue to affect us long after the event has ended, showing up as anxiety, intrusive memories, emotional reactions, relationship difficulties, or a sense of being stuck in patterns that no longer serve us.
EMDR is a somatic and cognitive approach that helps the brain process difficult memories and experiences that may feel unresolved. Rather than requiring you to talk in detail about every aspect of what happened, EMDR uses a structured process that includes recalling aspects of a distressing experience while engaging in bilateral stimulation, such as guided eye movements or alternating taps or sounds.
As memories are reprocessed, the emotional intensity associated with them can decrease, and new perspectives and associations can emerge. The goal is not to erase memories or change what happened, but to help you remember difficult experiences without feeling as though you are still living them in the present.
EMDR can be helpful for trauma and PTSD, as well as anxiety, grief, family of origin issues or adverse childhood experiences, and other experiences in which distressing memories or beliefs continue to affect your present life. Treatment is collaborative and paced with careful attention to your sense of safety and readiness.
EMDR can create space for healing by helping you move from simply surviving what happened to developing a greater sense of safety, self-understanding, and freedom in the present.
What to expect in EMDR therapy
EMDR therapy unfolds in a structured, collaborative process. You do not need to share every detail of a difficult experience or repeatedly retell what happened. Instead, we work together to build the skills and sense of safety you need before beginning memory processing.
First, we get to know you and your goals. We’ll talk about what brings you to therapy, the experiences that may be affecting you today, and what you hope will be different. We’ll also identify your strengths and develop strategies to help you manage difficult emotions and feel grounded.
When you’re ready, we identify experiences to work on. Together, we’ll explore memories, situations, or patterns that may be contributing to current distress. We’ll also pay attention to the beliefs you may have developed about yourself as a result of these experiences including but not limited to beliefs such as “I’m not safe,” “I’m powerless,” “I’m not good enough,” or “It was my fault.”
During the processing phase, you’ll briefly bring a specific memory or experience to mind while engaging in bilateral stimulation. This may involve movement with your eyes, alternating sounds, or gentle taps. You’ll be invited to notice what comes up without needing to force anything or figure it out. Your mind may naturally make connections, memories, emotions, sensations, or new perspectives may arise, and your therapist will help you stay oriented and supported throughout the process.
We then pause and check in. Rather than directing you toward a particular outcome, your therapist helps you notice what has shifted, and what you are experiencing in the present moment. Processing may continue across several sessions, depending on your individual needs and circumstances.
Sessions end with attention to grounding and stability. Before leaving, we make sure you feel sufficiently settled and have strategies you can use between sessions. You remain an active participant throughout treatment, and you can communicate your pace, comfort level, and needs at every stage.
EMDR is not about forcing yourself to relive painful experiences. It is a process of helping your brain and nervous system develop a different relationship with experiences that may still feel emotionally present. Over time, memories that once felt overwhelming may become more manageable, allowing you to feel more grounded in the present and more able to move forward.
