EMDR Therapy: What It Is and How It Works
- Kassandra Barry, LCSW-C, LICSW, CTP
- Jul 9, 2025
- 7 min read
Updated: Jan 28
Traumatic events, whether they are a one-time incident or a pattern of abuse, can cause many emotional and psychological issues. Our mental well-being is shaped by our experiences, even those we don't remember or that happened a long time ago. How we process these experiences matters a great deal. Sometimes, we are unable to process such an experience. Perhaps it feels unsafe, or that we don't feel we have the chance to. One of the most effective therapies to treat trauma is Eye Movement Desensitization and Reprocessing (EMDR) therapy. This blog post will explore how EMDR therapy helps people heal from trauma and from some other issues as well.
EMDR Therapy
EMDR therapy helps people process and heal from traumatic events. This new method was discovered by Francine Shapiro in the late 1980s. Long story short, she realized that bilateral movements were effective in helping her process distressing events. Over the next several years, she researched her theory extensively and created one of the most effective therapies to treat trauma. EMDR is recognized by several psychological and health organizations around the world, such as the American Psychological Association (APA) and the World Health Organization (WHO).
Breaking Down the EMDR Therapy Process Step-by-Step
EMDR has eight distinct phases. The therapist guides the client through each phase. This process aims to ease the emotional pain and, for many, physical discomfort from traumatic memories. EMDR starts with identifying what exactly is being targeted with this treatment.
Problems may include:
Frequent panic attacks
Difficulty trusting anyone
Flashbacks from past trauma
Feeling unsafe in certain situations
If someone comes to therapy with more than one issue, we typically go with the most pressing issue. If we don't, then we usually select the one the client feels most comfortable addressing first. I've worked with some people who prefer doing this to ease into EMDR. They want to get familiar with it before getting into the heavier stuff, which is totally understandable.
After we choose the first problem to tackle, we'll talk about how it has been affecting you. Let's say our "primary problem" is feeling unsafe when you are in meetings at work. What happens during these meetings? Is it all meetings? When did this start? Who is in the room? And so forth. (Don't worry! This part of the EMDR process is not rapid-fire questioning. It's just some of the things we may look at as we explore further.)
After further exploration, we found out that you feel unsafe when the new director is there. She has a sharp tongue and a take-no-prisoners, no-holds-barred approach in her new role, to put it nicely. (Where do they find these people, right?) You feel unsafe because her attitude and endless criticism take you back to when your third-grade teacher scolded you in front of the whole class for not paying attention. You were embarrassed, the other kids made fun of you for it, your parents found out, and then you got punished. Since then, being in classes, groups, meetings, and other gatherings with a stern, frowny face has made you uncomfortable. Your heart races, and your stomach is in knots. You can't focus on what anyone says. You feel overwhelmed and can't get out of that room fast enough.
Just a side note: To illustrate the EMDR process, I picked an example that is gentler to read. Many of the people I see have gone through things most would consider much worse and complex. I didn't want to use those types of experiences as an example because of how they may affect some readers. Also, this is a made-up scenario; I would never use a real-life example from an actual client.
We have our problem: feeling unsafe in meetings. Our target memory is "the third-grade teacher". Before we even get to reprocessing, we are going to spend some time making sure you are ready. We call this phase "resourcing", which is ensuring you have the "resources" to deal with emotional distress or issues that may come up during or between sessions. We cover grounding techniques and coping skills to help you feel safe and calm. Also, we discuss other useful strategies to use between sessions, if needed. At the end of the session, we'll take time to use any needed techniques to ensure your safety. Also, we use this time to discuss our plan for the next session. We'll focus on what you can do to care for yourself in the meantime. Unlike some therapies, EMDR doesn't have "homework" other than self-care. When receiving EMDR therapy, it is best to reserve the "trauma work" for in-session. This is a personal choice; I let my clients contact me between sessions if they need extra support. Not all therapists do this or have specific rules about it.
Examples of Techniques, Coping Skills, and Self-Care:
Grounding exercises
Breathing techniques
Distractions (TV, music, reading, activities)
Talking to someone about anything other than trauma
Writing
Mindfulness (there are dozens of mindfulness exercises)
Going for a walk
Once we have our resources figured out, we prepare for reprocessing. The therapist will discuss with you what to expect during reprocessing. Also, you discuss which bilateral stimulation (BLS) method to use for reprocessing. Traditionally, EMDR uses eye movement as the BLS method (hence the name). However, new BLS methods have been discovered over the years.
Including:
Tapping your hands on each side of your body, usually tapping your hands on your chest with your arms crossed.
Paddles or buzzers: handheld devices that will buzz or vibrate on one side, then switch to the other in an alternating pattern
Headphones: Sound in one ear, then the other, alternating back and forth
The therapist will ask you some questions about the target memory. These questions help you explore how the target memory affects you emotionally and physically. Remember, trauma is held both in the body and the mind. The therapist will have you begin reprocessing. During reprocessing, focus on the target memory and then "let your mind go where it needs to go". You may notice other memories, thoughts, or feelings surface. Also, some people do experience physical sensations related to the memory. The therapist will check in with you during reprocessing to ask you what notice to make sure everything is on track.
After finishing the reprocessing part of EMDR, the therapist will guide you through completing a body scan. A body scan is a technique where you mentally scan your body from head to toe. This helps determine if there are any physical discomfort, tension, or unusual sensations. If there is, usually BLS is used to target any physical sensations present to lessen or eliminate them.
After the body scan, your therapist will check in with you to see how you are feeling. Also, this is the time to discuss the next steps in therapy. If there is more EMDR work to be done, then you discuss what you will focus on next. If not, you and the therapist will talk about the next steps in your treatment plan.
Benefits of EMDR Therapy
EMDR therapy offers key benefits, making it a strong choice for trauma recovery:
1. Fast-Acting Results
One key feature of EMDR therapy is that it delivers results relatively quickly. Many people report starting to feel better after a few sessions. Research has proven that EMDR can reduce post-traumatic stress (PTSD) symptoms more quickly than talk therapy.
2. Reduced Emotional Distress
By helping people process traumatic memories, EMDR decreases anxiety and improves mood. After EMDR therapy, many individuals notice they don't relive their trauma in the same way or at all. This relief allows people to feel better about themselves and enhance their quality of life.
3. Empowerment and Control
EMDR is a person-centered and trauma-informed approach. In other words, this therapy is tailored to you and your needs. Although there may be emotionally distressing moments in treatment, this therapy is designed specifically for people who have experienced various forms of trauma. The therapist and client work together to ensure this therapy is successful.
Common Misconceptions About EMDR
EMDR is a unique therapy, and with that, there are some misconceptions.
Here are a few common myths:
1. EMDR is Just Eye Movements
While eye movements, or BLS, are a significant aspect of EMDR, the are other components and techniques that make it effective. The interplay between memory recall and bilateral stimulation is crucial for its effectiveness.
2. EMDR is Only for PTSD
Although EMDR is widely associated with PTSD, research has shown that it is effective in treating anxiety, depression, phobias, grief, and other conditions as well. It is a versatile therapeutic approach that can benefit many individuals.
3. EMDR is a Quick Fix
While it is true that EMDR does not take as long as other therapies to notice improvement, EMDR is by no means a "quick fix". Some people benefit from weeks of therapy, while for others it's much longer. EMDR therapy needs commitment to get the most benefit.
Who Can Benefit from EMDR Therapy?
EMDR therapy can be beneficial for individuals who have experienced:
Childhood trauma
Domestic violence
Natural disasters
Accidents
Medical trauma
Abuse and neglect
Overwhelming life changes
Grief (loss of a loved one, relationship, job, etc.)
The Importance of Finding a Qualified EMDR Therapist
Selecting the right therapist is crucial for a successful EMDR experience. It is essential to work with a qualified professional trained in EMDR therapy. When seeking a therapist, consider the following:
Credentials: Ensure that the therapist is licensed and has completed EMDR training. Preferably from an EMDRIA-approved program.
Experience: Find a trauma specialist. If they focus on your specific type of trauma, that's even better. Some therapists treat a range of issues. Others focus on a specific problem and have specialized training.
Do you want someone who knows a little bit about everything? Or someone who has specific knowledge about what you are experiencing?
Comfort Level: It is very important for you to feel safe with your therapist. Look for someone you are comfortable with and can trust.
Final Thoughts on EMDR Therapy
EMDR therapy services offer a unique and effective approach to addressing trauma. It offers a way to heal and empower people quickly and effectively. Knowing how EMDR works, its benefits, and the need for a trained professional can help you improve your mental health.
If you or someone you know is dealing with trauma, think about trying EMDR therapy. It can help with healing and recovery. It starts with taking the time to seek support from a qualified therapist who is ready to work with you.
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