What is EMDR and How Does It Work?
Eye Movement Desensitization and Reprocessing (EMDR) is a therapy that helps people heal from overwhelming or distressing experiences that seem to be "stuck" in the brain. Created by Dr. Francine Shapiro in 1987, EMDR is now widely used by therapists to treat trauma, anxiety, and other emotional struggles (Shapiro, 2001).
🧠 What is EMDR Therapy?
EMDR has a fascinating origin story. In 1987, Dr. Francine Shapiro was taking a walk in the park when she noticed something interesting—moving her eyes back and forth seemed to reduce the emotional intensity of some distressing thoughts she was having. Curious, she began experimenting and eventually developed a structured therapeutic approach around this phenomenon, which later became known as Eye Movement Desensitization and Reprocessing (Shapiro, 2001).
EMDR is based on something called the Adaptive Information Processing (AIP) model. This means our brains are designed to naturally heal and make sense of what happens to us—like sorting and storing life events in a way that feels safe and manageable. However, when something really upsetting or traumatic happens, the brain can become overwhelmed, and the memory doesn’t get stored properly. Instead, the memory can get locked in time—with all the same sights, sounds, aromas, physical sensations, thoughts and feelings as the original memory (Solomon & Shapiro, 2008).
EMDR helps unlock those memories and allows your brain to finish the job of processing them. This is done using bilateral stimulation—like eye movements, tapping, or gentle sounds alternating from one side to the other. This technique helps both sides of your brain work together so the memory can be reprocessed and settled in a more peaceful way.
🌀 How Trauma Gets "Stuck" in the Brain
When we go through something scary or overwhelming, our brain kicks into survival mode. That’s helpful in the moment, but it can interfere with how the memory is stored. Instead of being filed away as something that happened in the past, it stays active—almost like it’s still happening. That’s why certain memories or triggers can feel so intense, even years later (van der Kolk, 2014).
EMDR helps your brain go back to that stuck memory and reprocess it so it feels more manageable. Over time, the emotional charge around the memory fades, and your brain can link it with healthier, more adaptive thoughts and feelings.
🔁 The Three-Pronged Approach: Past, Present, and Future
EMDR therapy is structured to help you heal from:
Past experiences that are at the root of your current struggles
Present-day triggers that still cause distress
Future situations that you want to handle with more confidence and calm
This approach helps you move from feeling stuck to feeling more grounded and empowered in your daily life (Shapiro, 2001).
🧩 The Eight Phases of EMDR Therapy
EMDR follows a clear eight-phase process to help you feel safe, prepared, and supported throughout your healing journey:
History Taking – You and your therapist talk about your background and identify memories or patterns that may need attention.
Preparation – You'll build a foundation of safety and stability while learning grounding tools and coping skills to feel ready for deeper processing.
Assessment – Together, you’ll identify a target memory, the negative beliefs and feelings tied to it, and what you would rather believe instead.
Desensitization – Bilateral stimulation (like eye movements or tapping) is used to help reprocess the memory and reduce its emotional intensity.
Installation – A more positive, empowering belief is strengthened to replace the old one.
Body Scan – You check in with your body to see if any leftover tension or discomfort remains.
Closure – You leave the session feeling safe, grounded, and supported.
Reevaluation – At the start of the next session, you and your therapist check in on how things are going and what to focus on next.
Phases 3 through 7 are often completed in a single session, while Phase 2 may take longer, as it focuses on helping clients build the stability, trust, and coping skills needed to feel safe and ready for deeper trauma processing (Shapiro, 2001).
💬 What Happens in an EMDR Session?
Once you and your therapist have done the prep work, you’ll begin reprocessing. You’ll be guided to briefly focus on a specific memory while using bilateral stimulation. Your brain does the rest—making new connections, processing emotions, and updating old beliefs. You don’t need to talk through every detail of the memory, and you stay in control throughout the session.
🌿 Who Can Benefit from EMDR?
EMDR was first created to help people with PTSD, but it’s now used to treat a wide range of concerns, including:
Anxiety and panic attacks
Depression
Phobias and fears
Grief and loss
Chronic pain
Dissociation
Self-esteem issues
Childhood trauma
EMDR is especially helpful for people who feel like they’ve tried talk therapy and still feel stuck. If you can access your emotions and memories, even if they’re painful, EMDR might be a good fit (Maxfield, 2019).
✨ What Healing Can Look Like
After EMDR, many clients report that distressing memories feel more distant or less intense. Thoughts that once felt true—like “I’m not safe” or “I’m not good enough”—start to shift. You may feel more grounded, confident, and in control of your emotional responses.
Because EMDR works with your brain’s natural healing process, change often feels organic—not forced or rehearsed.
🔍 Finding a Trained EMDR Therapist
To get the most out of EMDR, it’s important to work with a therapist who’s been trained in the method. Look for someone who has completed an EMDRIA-approved training and has experience working with trauma.
EMDR can be a powerful, life-changing approach—and with the right support, healing is absolutely possible.
📞 Ready to Learn More?
If you're curious about whether EMDR might be right for you, I’d be happy to answer your questions or help you explore your options. Feel free to reach out to schedule a free consultation or learn more about how EMDR can support your healing journey.