How Does EMDR Therapy Work?
A closer look at what to expect from EMDR therapy
Eye Movement Desensitization and Reprocessing (EMDR) is a structured therapeutic approach that can help people process distressing memories and experiences that continue to affect how they feel, think, or respond in the present.
EMDR is different from traditional talk therapy in that you do not necessarily need to describe every detail of a difficult experience. Instead, therapy focuses on specific memories, emotions, beliefs, and responses while using bilateral stimulation to support the reprocessing process.
EMDR is collaborative and paced according to your needs. You remain in control throughout the process, and we work together to make sure you have the tools and support needed before beginning reprocessing.
What Happens During EMDR Therapy?
EMDR therapy follows a structured eight-phase approach. The phases provide a framework for treatment, but therapy is not necessarily linear. We may spend more time in some phases depending on your experiences, needs, and goals.
1. History & Treatment Planning
We begin by getting to know what brings you to therapy and understanding your history, current concerns, and goals.
Together, we'll identify experiences, memories, patterns, or situations that may be contributing to what you're experiencing today. We'll also consider whether EMDR is an appropriate approach for you.
2. Preparation
Before beginning reprocessing, we'll make sure you have strategies to help you stay grounded and manage difficult emotions.
This may include breathing exercises, grounding techniques, visualization, or other resources that help you feel more settled and in control.
The goal: To establish a foundation of safety and coping before moving into reprocessing.
3. Assessment
When you're ready to begin working with a particular memory or experience, we'll identify the aspects that are most important to the therapeutic process.
This may include an image or memory, associated emotions, body sensations, and beliefs you have about yourself, such as “I'm not safe,” “It's my fault,” or “I'm not good enough.”
We'll also identify a more adaptive belief you'd like to develop, such as “I am safe now,” “I did the best I could,” or “I have choices.”
4. Desensitization
This is the phase most people associate with EMDR.
While focusing on aspects of the memory or experience, you'll engage in bilateral stimulation. Depending on what works best for you, this may involve eye movements, alternating sounds, or tapping.
You don't need to force yourself to relive an experience or tell the entire story in detail. We'll work in manageable steps while paying attention to what comes up for you.
Over time, the memory may become less emotionally distressing, less vivid, or easier to think about.
5. Installation
Once the distress associated with a memory has decreased, we'll work with a more adaptive belief that you'd like to develop.
For example, someone who previously believed “I'm powerless” may begin to connect with a belief such as “I have choices now.”
Bilateral stimulation may be used to help strengthen this more positive and meaningful belief.
6. Body Scan
You'll be invited to notice whether you experience any remaining physical sensations or tension when thinking about the memory.
This isn't about assuming that trauma is stored in a particular way in the body. Instead, we pay attention to how your body responds to the memory and whether there is any remaining discomfort that may need attention.
7. Closure
At the end of a session, we'll make sure you have returned to a manageable level of emotional stability before finishing.
We'll use grounding or other strategies as needed and discuss how to take care of yourself between sessions.
Not every EMDR session will involve completing the reprocessing of a memory. Closure helps ensure that you can leave the session feeling prepared to continue with your day.
8. Reevaluation
At the beginning of subsequent sessions, we'll check in about what you've noticed since our previous session.
We'll look at whether the memory or situation feels different, whether your beliefs or emotional responses have changed, and whether there are additional areas that may benefit from further processing.
This helps us determine where to go next and allows the treatment to adapt to your needs.
What Does EMDR Feel Like?
Everyone experiences EMDR differently.
You may notice thoughts, memories, emotions, physical sensations, images, or new perspectives arising during or between sessions. Some people experience noticeable shifts relatively quickly, while for others, the process unfolds more gradually.
You don't need to know what will happen or have a particular response for EMDR to be appropriate.
I'll guide you through the process and we'll work at a pace that feels manageable for you.
How Does Virtual EMDR Therapy Work?
EMDR can be provided virtually through secure online psychotherapy sessions. Before beginning reprocessing, we'll make sure you have a private, comfortable space and the tools you need to participate.
Bilateral stimulation can be adapted for virtual therapy, and I'll guide you through the process while ensuring you feel prepared and supported.
Is EMDR Right for You?
EMDR may be one option to consider if you're experiencing distress related to trauma, difficult memories, anxiety, grief, or other emotionally overwhelming experiences.
However, EMDR isn't necessarily the right approach for everyone or for every concern.
We'll consider your experiences, current circumstances, goals, and preferences when deciding whether EMDR is an appropriate fit. You don't need to know whether EMDR is right for you before reaching out—we can explore that together.