Eye movement desensitization and reprocessing (EMDR) therapy is an evidence-based psychotherapy that helps people heal from the effects of trauma and distressing life experiences. Originally developed in the late 1980s, EMDR has since gained recognition as one of the most effective approaches for addressing post-traumatic stress disorder (PTSD). More recently, it’s now used to treat a wider range of mental health challenges, including anxiety, depression, phobias, and more. Here are the basics of EMDR therapy, how it works, and who can benefit from it.

What is EMDR?

EMDR therapy is based on the idea that traumatic experiences prevent the brain from normally processing information. When this happens, memories of the event can get improperly stored, which leads to symptoms like flashbacks, nightmares, panic attacks, and general anxiety. EMDR as a treatment approach for trauma helps the brain reprocess these memories in a healthier way.

Unlike traditional talk therapy, EMDR doesn’t require people to go into detailed descriptions of their trauma. Instead, it uses eight phases that combine elements of cognitive, emotional, and somatic processing with bilateral stimulation (typically using guided eye movements).

EMDR’s Eight Phases

1. History taking and treatment planning: The therapist gathers information about the client’s history, current challenges, and treatment goals. This phase helps identify the specific memories or issues to target during therapy.

2. Preparation: The therapist explains the therapeutic process, sets session expectations, and teaches the client coping strategies to manage emotional distress.

3. Assessment: The therapist helps the client identify a specific target memory, including its associated images, emotions, and physical sensations. The client also rates the intensity of their distress.

4. Desensitization: During this phase, the therapist guides the client through bilateral stimulation (e.g., eye movements, taps, or sounds from side to side) while they focus on the target memory. This helps the memory cause less distress.

5. Installation: The therapist then helps the client focus on a positive belief or perspective about themselves, integrating it with the reprocessed memory.

6. Body Scan: The therapist guides the client to pay attention to their physical sensations, making sure no lingering tension or distress remains.

7. Closure: Each session concludes with techniques to help the client feel grounded and stable, even if the processing of a memory needs more sessions.

8. Reevaluation: At the beginning of the next session, the therapist checks on the client’s progress and determines whether additional work is needed on the target memory.

How Does EMDR Work?

While the exact mechanisms behind EMDR are still being studied, researchers believe that bilateral stimulation helps the brain access and reprocess traumatic memories more effectively. One theory is that it mimics the natural process of rapid eye movement (REM) sleep, which is when the brain processes and integrates information from the day. Studies have shown that over 70% of people who have gone through EMDR treatments no longer have trauma after as few as three sessions.

Who Can Benefit From EMDR?

EMDR is most commonly used to treat PTSD, but it’s now much more widely applied. It can address many specific memories and thoughts that trigger unwanted behaviors, not just traumatic ones. EMDR can also help people struggling with:

• Anxiety and panic disorders

• Depression

• Phobias

• Grief

• Substance use disorder

• Chronic pain and illness

Is EMDR Right for You?

If you’ve been living with the effects of trauma or another mental health issue, EMDR can help. It’s important to work with a certified EMDR therapist who can tailor the treatment to your unique needs. While EMDR is highly effective, it’s also not a one-size-fits-all solution. Some people may benefit more from other therapeutic approaches, depending on their history, symptoms, and goals. Schedule a consultation with us today to talk about your best path forward.

About the author

Will Dempsey, LICSW, is a mental health therapist and the founder of Heads Held High Counseling, based out of both Boston and Chicago. Will is a gender-affirming LGBTQ+ practitioner who sees individuals looking to overcome anxiety, depression, and trauma. He often uses EMDR, IFS, CBT, and expressive arts to assist his clients. All sessions are offered exclusively online.