If you feel overwhelmed by distressing memories, sudden anxiety, or body reactions that seem out of proportion to the present moment, you are not alone. Many people carry the emotional and physical impact of past experiences long after the event has ended.
EMDR therapy (Eye Movement Desensitization and Reprocessing) is an evidence-based trauma treatment that helps the brain and nervous system process unresolved experiences so they no longer show up as powerful emotional or physical triggers.
This page explains what EMDR therapy is, how it works, and whether it may be right for you.
What Is EMDR Therapy?
EMDR therapy is a structured form of psychotherapy that helps the brain reprocess distressing memories so they feel like something that happened in the past—not something still happening now.
When an experience is overwhelming, it may become stored in a “stuck” form in the nervous system. This can lead to triggers such as anxiety, panic, shame, emotional flooding, or physical tension—even when you logically know you are safe.
EMDR helps integrate these memories so emotional intensity and body-based alarm responses decrease over time.
What Does EMDR Stand For?
EMDR stands for Eye Movement Desensitization and Reprocessing. The name refers to one type of bilateral stimulation used in EMDR—guided side-to-side eye movements. When eye movements are not appropriate, therapists may use tapping or alternating tones instead.
How Does EMDR Therapy Work?
EMDR uses a process called dual attention. During a session:
- Part of your attention stays grounded in the present with your therapist
- Another part briefly focuses on a memory, image, belief, or trigger
- You engage in bilateral stimulation (eye movements, tapping, or tones)
As processing unfolds, many people notice the memory becoming less vivid and less emotionally intense. New perspectives may arise naturally, and the body often releases long-held tension.
EMDR does not rely on forcing positive thinking. Instead, it helps the nervous system update so the past stops driving present-day reactions.
What Happens in an EMDR Session?
You remain fully in control throughout EMDR therapy. The process is collaborative, paced, and focused on safety and stability.
EMDR follows a structured framework that typically includes:
- History and treatment planning
- Preparation and resourcing to support emotional regulation
- Target identification, including negative beliefs (e.g., “I am not safe”)
- Processing using bilateral stimulation
- Installation of adaptive beliefs (e.g., “I am safe now”)
- Body scan to check for remaining distress
- Closure and grounding
- Reevaluation in the next session
Sessions are often 60–90 minutes, depending on treatment needs.
What Can EMDR Help With?
EMDR is best known for treating trauma and PTSD, but it is also effective for many related concerns, including:
- Single-incident trauma (accidents, medical trauma, sudden loss)
- Childhood experiences affecting adult relationships and self-esteem
- Panic attacks and intense anxiety triggers
- Intrusive or distressing memories
- Complicated or unresolved grief
- Somatic or body-based stress responses
A thorough assessment helps determine whether EMDR is appropriate or if additional stabilization is needed first.
How Many EMDR Sessions Are Needed?
The number of EMDR sessions varies based on your history and goals. Some people experience relief within a few sessions, while others benefit from a longer, more gradual process—especially with complex or developmental trauma.
Effective EMDR therapy is always paced to support regulation and lasting change.
Is EMDR Therapy Hypnosis?
No. EMDR is not hypnosis. You remain awake, aware, and in control throughout the session. EMDR is a collaborative therapy approach, and your boundaries and pace are respected at all times.
Is EMDR Safe?
EMDR is a well-researched and widely used therapy when provided by a trained clinician. Temporary side effects may include emotional sensitivity, vivid dreams, fatigue, or increased awareness of memories as the brain continues processing between sessions.
A responsible EMDR approach includes preparation, grounding skills, and clear between-session support.
Can EMDR Therapy Be Done Online?
Yes, in many cases online EMDR therapy is effective using telehealth-appropriate bilateral stimulation. A consultation can help determine whether virtual EMDR is a good fit based on privacy, stability, and comfort level.
How to Know If EMDR Therapy Is Right for You
EMDR may be a good option if:
- A memory or experience still feels emotionally charged
- Your body reacts even when you know you are safe
- You feel stuck in patterns linked to past experiences
- You want a structured, evidence-based trauma therapy
Next Steps
If you are considering EMDR therapy, a consultation can help determine whether it aligns with your current needs. You do not need to share every detail of your story to begin. Healing starts with safety, clarity, and choice.