What Is EMDR?
Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based therapy designed to help the brain heal from distressing experiences that may still feel “stuck.” Rather than requiring you to retell every detail, EMDR uses bilateral stimulation—such as eye movements, gentle tapping, or alternating sounds—while you focus briefly on a troubling memory or feeling. This process helps the brain reprocess the memory so it no longer triggers the same level of emotional or physical distress. The goal isn’t to erase what happened, but to help you relate to it in a calmer, more adaptive way.
How EMDR Works
When we experience trauma or prolonged stress, our brain’s natural way of processing information can get disrupted. This can cause certain memories, sensations, or beliefs to remain “frozen” in a heightened emotional state. EMDR activates the brain’s ability to process these experiences, allowing them to be stored in a healthier way. Over time, people often find the memory becomes less intense and the beliefs connected to it shift toward something more empowering—such as moving from “I’m not safe” to “I’m safe now,” or from “I’m powerless” to “I can cope.”
The Process
EMDR is a structured, collaborative approach that begins with creating safety, stability, and trust. In the early sessions, you and your therapist will discuss your goals, learn calming and grounding skills, and identify the experiences or themes that you’d like to work on. When you’re ready, your therapist will guide you through short sets of bilateral stimulation while you notice whatever thoughts, emotions, or sensations arise. The process is designed to follow your brain’s own pace—there is no “right” or “wrong” way for memories or feelings to come up. Each set is followed by a pause to check in and decide whether to continue, slow down, or stop. You remain fully awake, aware, and in control at all times.
What EMDR Can Help With
While EMDR was originally developed for post-traumatic stress, research shows it can also help with:
- Single-event traumas (accidents, injuries, medical events)
- Complex or repeated trauma
- Anxiety and panic disorders
- Phobias and specific fears
- Grief and loss
- Negative self-beliefs and low self-worth
- Performance anxiety
- Birth and medical trauma
- Some types of chronic pain or somatic symptoms
If you’re unsure whether EMDR is right for you, your therapist will help you explore the possibilities.
What to Expect in Sessions
Early sessions focus on preparation and ensuring you feel equipped to manage emotions that may arise. When you begin reprocessing, the goal is to help your brain do the work it naturally knows how to do—connecting distressing material with present-day safety, self-compassion, and new perspectives. Many people notice changes such as reduced emotional intensity, greater clarity, or a lighter feeling in their body. Between sessions, you may also experience insights, dreams, or shifts in mood—signs that your mind is continuing to integrate the work.
Safety, Control, and Consent
You are in charge of the process from start to finish. EMDR is not hypnosis—you remain fully conscious and able to pause, adjust, or stop at any time. Your therapist will help you stay within a tolerable range of emotion, so you never have to re-experience something at full intensity. You also don’t have to share every detail of what happened for EMDR to be effective.
EMDR and Telehealth
EMDR can be successfully delivered in person or through secure video sessions. For online work, we may use specialized software for eye movements or guide you in gentle self-tapping. We’ll work with you to create a safe, private space for these sessions.
Getting Started
If you’re curious about EMDR, we’ll start with a conversation about your needs, your history, and your hopes for therapy. From there, we’ll decide together if EMDR is a good fit and design a plan that works at a pace that feels right for you.
