EMDR (Eye Movement Desensitization and Reprocessing) is a unique kind of therapy designed to help you work through tough or traumatic experiences. It’s based on the idea that our minds are naturally wired to process and heal from difficult events, like how your brain sorts things out during REM sleep or when you talk things through with someone you trust.
Most of the time, this happens without us even realizing it. But when something is really overwhelming, that natural process can get stuck—and that’s where EMDR comes in. It helps “unstick” those memories so your mind can do what it’s meant to: heal.
What is EMDR?
Sometimes, when we experience something overwhelming—especially sudden or repeated trauma—our usual ways of coping just can’t keep up. Instead of fully processing the experience and filing it away like a story we can make sense of, it can get “stuck” in our minds as raw emotional data. That means the thoughts, feelings, and even physical sensations tied to that moment stay tangled up and can get triggered by things that remind us of it, sometimes long after the actual danger has passed.
This can feel upsetting and confusing. EMDR helps by gently nudging the brain to restart its natural healing process, so you can finally work through those stuck experiences and start feeling more grounded again.
What happens during EMDR?
In EMDR, you and your therapist work closely together to develop a treatment plan and pace that feels right for you—there’s no one-size-fits-all. During sessions, your therapist gently guides you through a structured process where you bring up specific difficult memories while doing something called bilateral stimulation. That might sound fancy, but it’s just a way to activate both sides of your brain, kind of like what happens during REM sleep. This can involve following the therapist’s fingers with your eyes, listening to alternating sounds, or feeling light taps or vibrations on your hands. It’s all done in a way that helps your brain safely reprocess the memory so it doesn’t feel as overwhelming anymore.
EMDR aims to help clients ‘reprocess’ these traumatic experiences by jump-starting the brain’s natural processing system.
That back-and-forth stimulation—eye movements, sounds, or tapping—is thought to help your brain process those stuck memories by engaging both sides of the brain. It’s like giving your mind the tools it needs to sort through the experience in a healthier way. Over time, the intense emotions and negative beliefs tied to the memory can start to fade, and you may see things from a new, more grounded perspective.
How does EMDR work?
EMDR therapy typically involves eight phases, including:
History-taking & Treatment Planning
This is the part where you and your therapist start building trust and figuring out a plan that feels right for you. Together, you’ll decide which memories or experiences to focus on during treatment, so everything moves at a comfortable pace.
Preparation
During the preparation phase, you and your therapist will set expectations, discuss any questions or concerns, and continue building a strong connection. You’ll also review some helpful coping tools to ensure you feel supported and grounded, both during the sessions and afterward, especially if any challenging emotions arise.
Assessment
In the assessment phase, you and your therapist take a closer look at the specific memories you’ll be working on. You’ll talk about the thoughts, feelings, beliefs, and even body sensations that come up when you think about those experiences. This is also when you’ll figure out how distressing those memories feel right now, so you can track your progress as you go.
Desensitization
In the desensitization phase, you’ll start working through the distressing memory using bilateral stimulation, like eye movements, tapping, or sounds. The goal is to take the emotional intensity down bit by bit. As you go, your therapist will check in to see what’s coming up, helping your brain reprocess the memory so it feels less overwhelming. Over time, the memory loses its emotional charge and feels more manageable.
Installation
In the installation phase, you’ll pair the memory with a positive belief—something that feels empowering or reassuring. Together with your therapist, you’ll work on strengthening that belief until it feels true for you, helping to shift the way you see yourself and the experience.
Body Scan
As the name suggests, the body scan phase is all about checking in with your body. You’ll think about the memory and notice if there’s any tension, discomfort, or leftover stress hanging around physically. If anything still feels off, you’ll go back through the earlier steps until your body feels calm and the memory feels fully processed.
Closure
During this phase, your therapist will help you feel grounded and calm again, bringing you back to the present moment. If you didn’t fully finish processing the memory that day, that’s totally okay—your therapist will help you close things out in a way that feels safe and contained, and you’ll pick it back up next time.
Reevaluation
At the start of your next sessions, you and your therapist will check in on the memories you’ve already worked through—just to make sure the distress is still low and the positive beliefs are sticking. If things are feeling solid, you’ll decide together what to focus on next and adjust the treatment plan as needed.
Throughout the EMDR process, your therapist supports and guides you, but you’re always in the driver’s seat—you get to set the pace and decide what feels okay to work on. EMDR is known for helping people feel relief from painful memories, often leading to a greater sense of calm, clarity, and resilience. If you’re looking for a way to move forward from difficult experiences and feel more emotionally grounded, EMDR can be a really powerful option.
Is EMDR right for me?
Thinking about starting EMDR therapy? We’re here for it—and for you. Our team of down-to-earth, experienced therapists is ready to walk alongside you as you begin the journey toward healing. Whether you’re working through trauma, anxiety, or other emotional challenges, we have several therapists who blend connection, compassion, and proven techniques to help you move through the hard stuff and start feeling more like yourself again. You don’t have to do it alone—we’re here to help you reclaim your story.