If you've experienced trauma and are researching treatment options, you've likely come across EMDR—Eye Movement Desensitization and Reprocessing. Maybe you've heard it's effective, but you're wondering: What exactly is it? Does it really work? What happens in a session? Learn more about our specialized EMDR and trauma therapy services, or explore the EMDR International Association (EMDRIA) overview for additional background.
This guide walks you through everything you need to know, from how the therapy works to what to expect in your first session.
What Is EMDR Therapy?
EMDR (Eye Movement Desensitization and Reprocessing) is an evidence-based psychotherapy approach developed by Dr. Francine Shapiro in 1987. It's specifically designed to help people heal from trauma and distressing life experiences.
How Is It Different from Talk Therapy?
Traditional talk therapy for trauma involves:
- Discussing traumatic events in detail
- Working through emotions verbally
- Building coping skills over time
- Gradual exposure to trauma memories
This approach takes a different path:
- Less emphasis on talking through every detail
- Uses bilateral stimulation to help the brain reprocess memories
- Often produces results more quickly than traditional therapy
- Targets how traumatic memories are stored in the brain
The Science: How Does It Work?
Trauma and Memory Storage
When you experience trauma, your brain's normal memory processing can get disrupted. Traumatic memories may get "stuck" in their raw, unprocessed form. This is why:
- Traumatic memories can feel as vivid and distressing as when they first happened
- Triggers can cause you to re-experience the trauma as if it's happening now
- Your body reacts to reminders with the same fear response
- The memory doesn't feel like it's "in the past"
The Reprocessing Approach
EMDR uses bilateral stimulation (typically eye movements, but also taps or sounds) while you think about a traumatic memory. This process:
- Activates both sides of the brain through bilateral stimulation
- Allows the brain to reprocess the stuck traumatic memory
- Integrates the memory into your narrative as a past event
- Reduces the emotional charge associated with the memory
- Strengthens adaptive information to replace negative beliefs
Think of it this way: your brain has a natural healing process for memories, much like how your body heals from a physical wound. Trauma interrupts that process. This therapy restarts and completes the natural healing.
What the Research Shows
EMDR is recognized as an effective treatment by:
- American Psychological Association
- American Psychiatric Association
- World Health Organization
- U.S. Department of Defense
- U.S. Department of Veterans Affairs
Multiple studies show it can produce significant improvement in PTSD symptoms in fewer sessions than many other trauma treatments. The American Psychological Association's clinical practice guideline conditionally recommends EMDR for adults with PTSD.
What Conditions Can It Treat?
Primary Uses
- Post-Traumatic Stress Disorder (PTSD)
- Complex PTSD (from ongoing or multiple traumas)
- Acute trauma (recent traumatic events)
- Birth trauma and difficult childbirth experiences
Also Effective For
- Anxiety disorders
- Panic attacks
- Phobias
- Depression with traumatic roots
- Grief and loss (especially traumatic or complicated grief)
- Childhood abuse or neglect
- Sexual assault and violence
- Attachment trauma
- Medical trauma
- Accident trauma
- Co-occurring OCD symptoms with trauma roots, where it may complement ERP (Exposure and Response Prevention) therapy
- Birth-related trauma alongside perinatal mental health care
The 8 Phases of EMDR Therapy
Phase 1: History Taking & Treatment Planning
Your therapist will:
- Take a detailed history of your traumatic experiences
- Assess your current symptoms and distress levels
- Identify target memories to work on
- Create a treatment plan tailored to your needs
- Ensure you're ready for processing
This phase may take 1–3 sessions.
Phase 2: Preparation
Your therapist will:
- Explain how the therapy works
- Teach you coping skills and relaxation techniques
- Establish a "safe place" visualization
- Practice bilateral stimulation before processing trauma
- Ensure you feel stable enough to begin
Purpose: You need to feel safe and have tools to manage distress before working on traumatic memories.
Phase 3: Assessment
For each target memory, your therapist will identify:
- The image that represents the worst part of the memory
- A negative belief about yourself related to the trauma (e.g., "I'm not safe," "I'm powerless")
- A positive belief you'd like instead (e.g., "I'm safe now," "I can handle this")
- Emotions and body sensations associated with the memory
- Current distress level (0–10 scale)
Phase 4: Desensitization
This is where the active reprocessing happens:
- You think about the traumatic memory
- Your therapist guides bilateral stimulation (eye movements, taps, or sounds)
- You notice whatever comes up—thoughts, images, sensations, emotions
- The process continues in "sets" until distress decreases significantly
What you might experience:
- The memory becoming less vivid or detailed
- Emotions shifting or lessening
- New insights or perspectives emerging
- Physical sensations releasing
- Different aspects of the memory surfacing
Important: You remain in control. You can ask to stop at any time.
Phase 5: Installation
Once distress is reduced, you focus on strengthening the positive belief:
- You think about the memory and the positive belief simultaneously
- Bilateral stimulation helps "install" this adaptive belief
- The goal is to strengthen this new, healthier perspective
Phase 6: Body Scan
You scan your body for any remaining tension or discomfort:
- Think about the memory and the positive belief
- Notice any physical sensations
- Process any remaining distress until your body feels clear
Phase 7: Closure
At the end of each session:
- Your therapist ensures you feel stable and grounded
- You may use calming techniques learned in Phase 2
- You're prepared for what to notice between sessions
- You leave feeling contained and safe
Phase 8: Reevaluation
At the start of the next session:
- Review progress on previously processed memories
- Assess if additional processing is needed
- Identify new targets if appropriate
What Happens in a Session?
The Environment
Sessions can happen:
- In-person in a therapy office
- Via telehealth (yes, it works effectively online!)
The Process
- Check-In (5–10 minutes): How have you been since the last session?
- Preparation (5–10 minutes): Review the target memory and establish baseline distress.
- Processing (30–40 minutes):
- Therapist guides bilateral stimulation (eye movements, tapping, audio)
- You think about the memory and notice what comes up
- Minimal talking during processing
- Regular breaks to share what you're noticing
- Closure (5–10 minutes): Ensure you feel stable and grounded before leaving.
Bilateral Stimulation Methods
- Eye Movements: Following the therapist's fingers, a light bar, or a moving dot on screen
- Tapping: Alternating taps on your hands, knees, or shoulders
- Audio: Headphones playing sounds that alternate between left and right ears (great for telehealth!)
- Self-administration: You can do bilateral stimulation yourself (butterfly hug, alternate knee taps)
What Does It Feel Like?
During Processing
People describe various experiences:
- "It felt like watching a movie of my memory that gradually faded"
- "I saw the memory but felt less emotional about it"
- "I noticed my body releasing tension I didn't know I was holding"
- "New memories or insights came up that helped things make sense"
- "I felt tired but also lighter"
After a Session
Common experiences include:
- Feeling emotionally or physically tired (processing is hard work!)
- Continued processing of the memory over the next few days
- Dreams related to the trauma (this is normal processing)
- Feeling lighter or experiencing relief
- Noticing that triggers which used to bother you don't anymore
Between Sessions
Your brain continues processing:
- Keep a journal of any insights, dreams, or changes you notice
- Use coping skills if needed
- Reach out to your therapist if distress is high
How Many Sessions Will I Need?
This varies significantly based on:
- Single-incident trauma (car accident, assault): may show improvement in 3–6 sessions
- Complex or multiple traumas: may take 12+ sessions
- Childhood trauma: often requires longer treatment
- Concurrent life stressors: may slow progress
Important: This isn't a "quick fix," but it often works faster than traditional trauma therapy.
Is It Right for You?
It May Be a Good Fit If:
- ✓ You have unprocessed traumatic memories causing distress
- ✓ Triggers continue to impact your daily life
- ✓ You experience flashbacks, nightmares, or intrusive memories
- ✓ You've tried talk therapy but still feel stuck
- ✓ You prefer less focus on talking through traumatic details
- ✓ You're willing to experience temporary discomfort for healing
When It May Not Be Appropriate
- ✗ Active substance abuse (needs to be addressed first)
- ✗ Severe dissociation (requires preparation work first)
- ✗ Ongoing trauma, current crisis, or unstable life situation
- ✗ Certain medical conditions affecting eye movement
- ✗ Not yet ready to engage with traumatic memories
Your therapist will assess whether the approach is right for you and ensure you're adequately prepared.
Telehealth: Does It Work Remotely?
Yes! Research shows EMDR delivered via telehealth is just as effective as in-person treatment.
How Remote Sessions Work
Instead of following eye movements:
- Audio bilateral stimulation: Sounds alternate between left and right ears through headphones
- Self-tapping: You tap alternating knees or shoulders
- Visual stimulation: Following a moving object on screen
Many clients actually prefer remote sessions because:
- You're in your own safe, comfortable space
- No commute after emotionally heavy sessions
- Greater accessibility if you live far from specialized trauma therapists
Combining EMDR with Other Treatments
This approach can be combined with:
- Medication for PTSD or depression
- Other therapy modalities like DBT (Dialectical Behavior Therapy) skills or mindfulness
- Couples or family therapy to address relationship impacts
- Group therapy for connection and support
Common Concerns
"Will I have to relive the trauma?"
You'll think about the trauma, but you won't have to describe every detail. The bilateral stimulation actually helps you process it more comfortably than traditional exposure therapy.
"What if I can't remember everything?"
You don't need to remember every detail. The therapy works with whatever memory you have, including fragmented or unclear memories.
"Will I forget the trauma completely?"
No. The goal isn't to erase memories, but to reduce their emotional charge so they feel like "a memory of something that happened" rather than something happening now.
"Is it safe?"
Yes, when conducted by a trained therapist. There are specific protocols to ensure safety throughout treatment.
Finding a Qualified Therapist
Look for:
- EMDR certification or training (ask about their training level)
- Experience with trauma similar to yours
- A good therapeutic fit (you feel comfortable and heard)
- Telehealth availability if you prefer virtual sessions
In Missouri, New Jersey, and other PSYPACT (Psychology Interjurisdictional Compact) states, specialized trauma therapy is available via secure telehealth. Learn more about Dr. Pottenger and review our session fees and payment options, or visit our FAQ.
The Path Forward: Healing Is Possible
Living with unprocessed trauma can feel like carrying a heavy weight everywhere you go. This therapy offers a path to:
- Process traumatic memories so they no longer control you
- Reduce triggers and flashbacks
- Find relief from PTSD symptoms
- Reconnect with yourself and others
- Build a life not defined by past trauma
Healing from trauma takes courage. If you're considering this approach, you've already taken an important step toward reclaiming your life.
Ready to explore EMDR therapy? If you're in Missouri, New Jersey, or another PSYPACT state, book a free 15-minute consultation to discuss whether it's right for your healing journey.
Learn more: Trauma Therapy & EMDR
Frequently Asked Questions
Is EMDR evidence-based?
Yes. It's recommended for PTSD by the World Health Organization and conditionally recommended by the American Psychological Association. The EMDR International Association (EMDRIA) maintains current research summaries.
How many sessions will I need?
It depends on the complexity of your trauma history. Single-incident trauma can sometimes resolve in 6–12 sessions; complex or developmental trauma typically takes longer.
Will I have to talk about every detail of my trauma?
No. The approach is less verbally exhaustive than traditional talk therapy, and you stay in control of what you share.
Can it be done over telehealth?
Yes. Dr. Pottenger uses EMDRIA-aligned telehealth protocols across Missouri and New Jersey.
Is it right for me if I also have OCD or anxiety?
Often yes, especially when trauma underlies the symptoms. See our trauma therapy page or book a consult.