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EMDR Therapy: What It Is, How It Works & Who It Helps
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Living through trauma teaches you firsthand how profoundly it can impact your everyday life. EMDR therapy, or Eye Movement Desensitization and Reprocessing, is a treatment approach for trauma and PTSD (post-traumatic stress disorder) that has a strong body of research backing it up. This article tells you what it means, how it operates, and the kind of experience you may have.
What Is EMDR?
EMDR is a very structured form of psychotherapy (talk-based treatment), invented by the psychologist Dr. Francine Shapiro in the late 1980s. It enables people to work through traumatic memories that are so strong that they feel like "they are stuck" in the brain. EMDR is very different from conventional therapy, which relies on your telling in detail what happened. It simply uses bilateral stimulation - usually side-to-side eye movements - to enable your brain to reprocess the trauma.
The World Health Organization (WHO) has officially listed EMDR as one of the best PTSD treatments for adults. The American Psychological Association (APA) agrees with that.
How Does EMDR Work?
Sometimes when you experience trauma, the brain may keep the trauma memory in a raw, unprocessed form. It can be triggered by seeing, hearing, or smelling something as if the event is recurring.
EMDR helps to start the healing process that is natural for your brain. You keep the distressing memory for the shortest time possible while your therapist moves your eyes from side to side or uses taps or tones to stimulate both sides of your brain. It is believed by scientists that this is similar to what happens during REM sleep, when the brain naturally masters the emotional experiences.
A 2014 meta-analysis published in the Journal of Anxiety Disorders revealed that EMDR significantly reduced PTSD symptoms compared to control conditions. Yet another article in JAMA Psychiatry (2023) recognized its effectiveness in conjunction with trauma-focused cognitive behavioral therapy (CBT).
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EMDR differs significantly from traditional talk therapy because it does not require you to describe your trauma in full detail. Instead, it uses bilateral stimulation to help your brain reprocess stuck memories. You may find this approach more comfortable if discussing trauma verbally feels too overwhelming.
Professional EMDR is a highly structured clinical process that requires a trained therapist to monitor your reactions. Attempting to navigate traumatic memories without professional guidance can lead to emotional distress. Safety is the primary reason this treatment is conducted in a clinical setting.
The EMDR 8 Phases Explained
EMDR therapy is a treatment method that involves 8 phases following a clear and consistent structure. Your therapist will be there to guide you through every phase at your own speed.
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History and Treatment Planning: Your therapist understands your history and, together with you, they identify the memories you want to revisit.
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Preparation: You are equipped with self-regulation skills and techniques to help you remain calm during therapy sessions.
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Assessment: You and your therapist pinpoint the memory and analyze the negative belief that arose from it (e.g., "I am worthless"), along with the physical sensations connected to it.
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Desensitization: Memory processing is carried out with the use of bilateral stimulation, and clients are encouraged to observe whatever aspects arise - e.g., thoughts, feelings, and physical sensations.
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Installation: The therapy is focused on replacing the negative belief with a positive one (e.g., "I am safe now").
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Body Scan: A session is conducted to check if there is any physical tension or discomfort.
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Closure: You are guided through relaxation techniques to ensure that you are emotionally stable when you leave the session.
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Reevaluation: Progress is monitored by your therapist, and this is done at the beginning of the next session.
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The duration of treatment varies widely depending on your specific history and the number of traumatic memories you want to address. Some people notice shifts within a few sessions, while others require a longer course of treatment. Your therapist will help establish a timeline that fits your personal pace.
The preparation phase is specifically designed to equip you with the regulation skills necessary to remain calm. You and your therapist work together to ensure you feel secure before tackling any difficult memories. If you are not ready, your therapist will focus on strengthening your coping techniques first.
EMDR for Trauma and PTSD
EMDR or Eye Movement Desensitization and Reprocessing therapy, at first, was targeted to treat post-traumatic stress disorder (PTSD) patients.
In fact, the National Center for PTSD estimates that about seven to eight people out of every 100 in the general population are expected to develop PTSD at some point in their lives.
EMDR stands out as one of the most effective methods for treating PTSD. Extensive clinical trials indicate that after finishing the recommended sessions of EMDR, 77 – 90% of patients with PTSD are no longer showing symptoms that meet the diagnostic criteria for the disorder. This therapeutic approach accommodates a variety of traumatic situations, such as:
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Childhood abuse or neglect
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Sexual assault
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War or combat traumas
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Accidents and natural disasters
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Bereavement and complicated grief
EMDR Side Effects: What to Expect
EMDR is generally safe, however it's key to be aware of some possible side effects. You might notice the following spiritual and physical changes during and after a session:
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Increased emotional intensity: Sometimes feelings linked to the past become quite prominent for a short while.
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Altered dreaming patterns: Your brain keeps working through the session material even when you are not in therapy.
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Physical tiredness: Emotional processing can be very draining.
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Temporary discomfort: Some memories appear to be more difficult first before becoming easier.
These are typical responses, and most of the time, they only last for a short period. Your therapist will discuss with you in advance, how to manage yourself effectively.
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Experiencing increased emotional intensity or fatigue is a common, normal part of the brain's natural processing cycle. These sensations typically indicate that the therapy is engaging with the target memories. Most people find these effects subside shortly after the session concludes.
Many people find that they feel drained after a session, as emotional processing requires significant mental energy. It is often helpful to schedule your sessions on days where you have fewer demands immediately afterward. You will learn how your body uniquely responds as you move through the process.
Finding EMDR Therapy Near You
If you want to find EMDR therapy nearby, there are a few things you can do:
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Look up the EMDR International Association (EMDRIA) directory on emdria.org to find certified therapists near you.
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Get a referral to a trauma-trained therapist by asking your primary care doctor.
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Have a word with your insurance company to know what mental health services are covered.
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Consider telehealth. Many certified EMDR therapists provide remote sessions now.
Another option is to use August AI, a mental health support platform to help you identify your symptoms, get questions ready for your therapist, and be confident in your care journey. Note that August AI is meant to be a support tool alongside professional therapy, not a replacement.
Is EMDR Right for You?
EMDR could potentially work well if you:
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Have a PTSD diagnosis and experience trauma-related symptoms
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Have anxiety, depression, or panic episodes originating from past experiences
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Are reluctant to open up about what happened
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Have only tried other therapies without success
In case of certain active psychotic conditions or severe dissociative disorders, it might not be possible to go ahead with EMDR without thorough preparation. Consulting a licensed mental health professional is a must before starting any healing process.
Key Takeaways
In fact, one of the best treatment methods for trauma and PTSD with a solid base of research is the EMDR therapy technique. This therapy method is broken down into 8 phases that are carried out in a well-organized manner and are designed to enable the mind to gradually and safely work with and desensitize the traumatic memories so that they no longer have power over one's present. EMDR is a very valuable option to consider if you are a trauma survivor or a person suffering from PTSD.
Are you willing to take that first step? With tools such as August AI, you can receive assistance even when you are not with your therapist, as it can help you keep track of your moods, help you think about your progress, and offer you a sense of companionship during your healing journey.
Frequently Asked Questions
‍‌‍‍‌‍‌‍‍‌How many EMDR sessions do I need?
‍‌‍‍‌‍‌‍‍‌How many EMDR sessions do I need?
Each individual is a bit different. There are clients who get their first signs of change after 6 - 12 sessions. A deeply rooted or very old trauma might require more time.
Is EMDR covered by insurance?
Is EMDR covered by insurance?
EMDR therapy can be covered by many insurance plans as long as the therapy is delivered by a licensed therapist. You should check the mental health coverage of your plan.
Can EMDR be done online?
Can EMDR be done online?
Sure. Telehealth EMDR is very common, and research shows that it works.
What is the difference between EMDR and CBT?
What is the difference between EMDR and CBT?
CBT changes the way the mind's way of thinking. EMDR works on the actual memory that is stored. Both have proven results.
Is EMDR only for PTSD?
Is EMDR only for PTSD?
Not really. EMDR can also be applied to treatment for anxiety, phobias, grief, chronic pain, and depression when these are caused by old experiences.
Is it normal to feel worse after an EMDR session?
Is it normal to feel worse after an EMDR session?
Temporarily, yes. You are emotionally processing outside your sessions, and your therapist may give you some grounding exercises to help you cope during this period.
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