EMDR Therapy: What It Is & How It Works

What Is EMDR Therapy?

An established and growing therapy technique is EMDR meaning Eye Movement Desensitization and Reprocessing. EMDR is a form of therapy that helps people heal from emotional distress caused by traumatic life events. Dr. Francine Shapiro first created EMDR in the late 1980s, and it has become a popular treatment for trauma, specifically PTSD.

Essentially, EMDR therapy helps your brain “reprocess” difficult memories so they’re not as emotionally intense anymore. Unlike traditional talk therapy, this approach does not require clients to describe their trauma in detail (reliving the trauma in the process) or analyze it for long periods.

Instead, EMDR uses bilateral stimulation, which stimulates the right and left sides of your brain back and forth through guided eye movements, to support healing. Over the years, EMDR has evolved into treating not only PTSD, but also other disorders, such as anxiety, depression, phobias, and even chronic pain.

EMDR therapy is recommended at least once per week for about 3 to 6 sessions, plus preparation sessions, depending on the individual. It would be longer for more complex trauma. However, for other disorders like anxiety and panic, while it varies, some research in a literature review in Frontiers in Psychology shows they need fewer EMDR therapy sessions than cognitive behavioral therapy.

How Does EMDR Work?

With EMDR, the therapist will guide the client through eight phases to help with safety, reprocessing, and integration. Here’s a quick breakdown of what EMDR sessions could involve:

History Taking and Treatment Planning: Your therapist will take a full history and assess your current emotional state and how you cope with things.
Preparation: This phase is about gaining trust and learning skills to stay calm, like mindfulness or visualization.
Assessment: You’ll work with your EMDR therapist to identify specific negative thoughts associated with the traumatic event (or target memory) and replace them with positive beliefs. Throughout this, you will also tell the therapist how upsetting the memory feels using a scale like the Subjective Units of Disturbance (SUDs).
Desensitization: This is where eye movements or other bilateral stimulation (such as tapping or sounds) come in. While you focus on the memory, the therapist guides your eye movements back and forth, which helps calm down the emotions associated with the event.
Installation: The goal here is to increase the positive belief you want to associate with the memory. This could be something like “I am safe now” or “I did the best I could.”
Body Scan: You’ll check in with your body to see if there are still any physical symptoms or distress in your body tied to the memory.
Closure: No matter how far you get in reprocessing in the EMDR therapy session, the EMDR therapist will end the session using calming techniques to make sure you are in a calm state before leaving the session.
Reevaluation: At the next session, your therapist will start by asking how you’re feeling about the memory you worked on in the previous session, and if you need to do more work on it.

This is the general process for EMDR therapy, but exactly how does EMDR work? Research like an EEG study published in PLOS One shows that bilateral stimulation might work like the brain does during REM sleep, helping the brain process and reorganize upsetting memories.

What Is Bilateral Stimulation?

Bilateral stimulation (BLS) is the term used to describe the rhythmic process of alternately engaging both sides of the brain. BLS is typically done through eye movements, sounds, or tapping. When holding a distressing or traumatic memory in mind during BLS, the back-and-forth stimulation is believed to help your brain reprocess difficult memories in a healthier, less distressing way.

The Role of EMDR in Counseling and Therapy

EMDR has been widely known and researched for its effectiveness in treating PTSD and complex trauma. Many organizations like the American Psychological Association and the World Health Organization endorse EMDR therapy as an effective treatment.

Over time, EMDR has been found useful and has shown promise for:

Anxiety and panic disorders
Depression
Phobias
Complicated grief
Addiction
Chronic pain

Compared to traditional talk therapy, EMDR is usually shorter and more focused. Some people report feeling better after a few sessions, but this will vary by person, depending on how complicated the trauma is and the person’s overall mental health.

Frequently Asked Questions About EMDR

What is EMDR therapy?

EMDR therapy helps people deal with trauma and emotional distress by guiding their brain to reprocess difficult memories through bilateral stimulation.

What does EMDR stand for?

EMDR stands for eye movement desensitization and reprocessing. According to the EMDR International Association, the EMDR definition is a structured therapy that helps people reprocess traumatic memories using bilateral stimulation—such as eye movements, sounds, or tapping—to reduce the emotional intensity of those memories and support healing.

How does EMDR work?

EMDR uses eye movements or other forms of bilateral stimulation (BLS) to help the brain reprocess traumatic memories, making them less emotionally charged.

Are there any dangers of EMDR therapy?

When done by a qualified EMDR therapist, serious side effects are rare. However, most people experience some emotional discomfort during or after sessions.

How can I find an EMDR therapist near me?

Search the EMDRIA directory or search trusted therapist databases, filtering for EMDR-trained or EMDR-certified providers in your area.

Is EMDR Therapy Safe? Understanding the Risks

As with any form of therapy, EMDR therapy isn’t right for everyone. While usually considered safe when conducted by a trained EMDR therapist, there are a few potential side effects and possible experiences to consider:

Emotional distress during or after sessions
Intense dreams or memories resurfacing
Feeling emotionally raw or “off” between sessions
Physical symptoms like lightheadedness, nausea, or headache

These effects are usually temporary and part of the overall healing process. That being said, for some people, EMDR therapy may not be recommended, or additional prep work may be required before beginning EMDR therapy.

This includes individuals in active crisis, those with severe dissociation, or those without strong internal coping strategies. This is why preparation and stabilization are so important in the early sessions, as your EMDR therapist should ensure you have the grounding tools you need before diving into traumatic memories.

Finding an EMDR Therapist Near You

So how do you find the right EMDR therapist? To get started, you can search for “EMDR therapists near me” or “EMDR therapy near me” online. Here are some additional ideas to help in your search:

Use the EMDRIA Directory: This directory maintains an official listing of certified EMDR therapists by location. You want to look for clinicians who have completed official EMDR training through an EMDRIA-approved provider.
Check Credentials: In addition to being a trained EMDR therapist, the therapist should be licensed to practice therapy in your state.
Ask Questions: Don’t be afraid to ask how many EMDR clients they have worked with, what to expect in sessions, and whether they treat your specific concern (for example, PTSD or phobia).
Insurance and Cost: EMDR is often covered under insurance with mental health benefits, but not all EMDR therapists take insurance. Ask about session rates, insurance coverage, and possible sliding scale options.

EMDR therapy can be a powerful, research-supported method for therapy to help people heal from trauma and other emotional pain. Whether you’ve had a single distressing event or many, EMDR may offer the relief you seek. The key is finding a qualified, compassionate EMDR therapist who feels safe to guide you through the process.

EMDR Therapy: What It Is, How It Works, and How to Find an EMDR Therapist Near You