How Does EMDR Therapy Work?

Eye Movement Desensitization and Reprocessing (EMDR) therapy is a powerful, structured approach to helping individuals heal from trauma and emotionally distressing experiences. Unlike traditional talk therapy, EMDR does not require you to go into detail about the traumatic event. Instead, it focuses on how your brain stores those memories and helps you reprocess them so they no longer cause emotional disruption.

When you've experienced trauma—whether it's a single event or a series of painful experiences—it can feel like those memories are stuck on repeat in your mind and body. EMDR therapy is a structured yet deeply human process designed to help you gently face those memories, reprocess them, and finally feel relief.

Even in a virtual psychotherapy setting, EMDR is highly effective. Here's how each phase of EMDR helps you move from pain to healing.

Laying the Foundation: History and Planning

It all begins with understanding what you’ve been through, at your pace. Trauma doesn’t exist in isolation, so together we explore how it’s shaped your beliefs, your emotional responses, and even your body. We identify key memories or patterns that seem to keep you stuck.

Why it matters: Before you can heal, we need to understand what needs healing.

Creating Safety: Preparation

Healing trauma requires a felt sense of safety. In this phase, grounding tools are developed, like breathwork, visualization, and self-soothing techniques, so you can stay present and feel in control, even when strong emotions arise.

Why it matters: Trauma often leaves us feeling powerless. This step empowers you to navigate difficult emotions without being overwhelmed.

Naming the Wound: Assessment

We choose one memory to focus on. You’ll identify the image, emotions, body sensations, and negative belief attached to that memory (e.g., “I’m not safe” or “It’s my fault”), as well as a belief you’d rather believe (like “I did my best” or “I’m okay now”).

Why it matters: Trauma distorts how we see ourselves. This step helps isolate the core beliefs that keep you stuck.

Reprocessing the Memory: Desensitization

Using bilateral stimulation, like tracking a dot on the screen, tapping, or sound tones, we activate the brain's natural healing system. You’ll revisit the memory in short doses while your brain works to reprocess the emotion. It’s not about forgetting, it’s about releasing.

Why it matters: This is where the trauma begins to lose its grip. The memory becomes less vivid, less charged. You may feel lighter, clearer, or even gain new insight.

Rebuilding Belief: Installation

Now that the distress is reduced, we strengthen a new, healthier belief (like “I am strong,” “I survived,” or “It’s not my fault”). Using the same techniques, we help your brain associate this belief with the once-painful memory.

Why it matters: Trauma teaches us lies. This phase helps replace old, painful narratives with truths that empower healing and self-compassion.

Listening to the Body: Body Scan

Because trauma is often stored in the body, we scan for any lingering tension or discomfort. If needed, we process that, too.

Why it matters: True healing happens when both mind and body let go. This step helps release “somatic residue” of trauma, tightness, nausea, restlessness, that talk therapy often misses.

Closure: Coming Back to Calm

We make sure you’re grounded and emotionally stable before the session ends. You’ll leave with tools to care for yourself between sessions and insight into what we’ll explore next.

Why it matters: Trauma recovery can be emotional. Closure ensures you leave sessions feeling safe, contained, and supported.

Reflection and Growth: Reevaluation

At your next session, we’ll check in. How do you feel about the memory now? Has your response changed? If needed, we continue reprocessing or move to the next memory.

Why it matters: Healing is not a straight line. This step ensures lasting change and helps track the positive shifts you may not even realize are happening.

What Make Virtual EMDR Effective?

You don’t have to be in an office to experience deep healing. Through virtual EMDR psychotherapy, I use secure video platforms and online tools to guide you through each phase. Many clients feel even more at ease in their own homes, allowing for deeper emotional access and comfort.

You Deserve to Heal

Trauma can make things challenging, but healing is absolutely possible. EMDR offers a clear, research-backed path toward relief, clarity, and reconnection with yourself.

If you’re ready to explore virtual EMDR therapy, I invite you to take the first step today.