EMDR (Eye Movement Desensitization and Reprocessing) is a structured psychotherapy for trauma and distressing memories. You briefly hold a memory in mind while following bilateral stimulation, such as side-to-side eye movements or alternating taps. Over several sessions the memory typically becomes less vivid and less upsetting, and the negative beliefs tied to it lose their grip.
What EMDR helps with
EMDR was developed for post-traumatic stress, and that remains its strongest evidence base. In practice, I use it for:
- Single events that still have a charge: an accident, a frightening experience, a sudden loss
- Accumulated experiences: a chaotic or critical childhood home, bullying, or repeated humiliation
- Workplace experiences: a public failure, a toxic boss, being blindsided by a layoff or board decision
- Core beliefs that drive perfectionism and anxiety, such as “I’m not enough” or “I can’t let my guard down”
What the research says
EMDR is one of the most studied trauma therapies. It is included as a recommended treatment for post-traumatic stress disorder in major clinical practice guidelines, including those from the World Health Organization and the U.S. Department of Veterans Affairs and Department of Defense (2023). EMDRIA, the professional association for EMDR, keeps a summary of treatment guidelines that include EMDR.
Research is strongest for PTSD. Evidence for other uses is growing but more mixed, so I’m careful to match EMDR to the problem rather than treating it as a cure-all.
How an EMDR session works
EMDR follows a standard eight-phase protocol. In plain terms, it looks like this:
- History and planning. We identify what’s driving your symptoms and which memories or themes to target.
- Preparation. Before any processing, you learn reliable ways to calm your nervous system. We don’t move on until you feel resourced.
- Assessment. For each target, we identify the image, the negative belief (“I’m powerless”), the belief you’d rather hold, and where you feel it in your body.
- Processing. You briefly notice the memory while following eye movements or taps, in short sets, reporting whatever comes up. I guide the process and keep you within a tolerable range.
- Installing the new belief and checking the body until the memory feels neutral and the positive belief feels true.
- Closure and review. Every session ends with you settled, and we check on what shifted between sessions.
Why many people prefer EMDR
- You don’t have to narrate the details. Processing happens largely internally. You stay in control of what you share.
- It’s structured. There’s a clear protocol and a plan, which many people find reassuring.
- It targets the body, not just the story. People who have already “understood” their history for years often find EMDR changes how it feels.
Is EMDR right for you?
EMDR isn’t the right first step for everyone. If you’re in the middle of a major crisis, using substances heavily, or have a history of severe dissociation, we may need more stabilization work first, or a different approach. Part of our early work is assessing that honestly.
More questions about EMDR
Does EMDR work online?
EMDR can be delivered by secure video using eye movements on screen or self-administered tapping. Many people find it works well. We’ll decide together whether in-person or online sessions suit you best.
How many EMDR sessions will I need?
It varies. A single, well-defined event may take a handful of processing sessions after preparation. Patterns rooted in years of experiences usually take longer. We’ll set a plan and review progress together.
Will I lose control or be hypnotized?
No. You’re awake, aware, and in control the entire time, and you can pause at any point. EMDR is not hypnosis.
My EMDR training and supervision
I’m an EMDR-trained clinician, and my EMDR work is supervised by Dr. Crystal Wildes, a licensed clinical psychologist and EMDRIA Approved Consultant and Trainer with more than 20 years of experience in trauma recovery. More about my supervision.