Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based psychotherapy for helping individuals process and heal from distressing or traumatic memories. Along with talk therapy aimed at coping and healing from trauma, EMDR uses “bilateral stimulation (BLS)”—such as side-to-side eye movements or tapping—while the person recalls difficult memories. This combination facilitates the brain’s natural ability to reprocess traumatic experiences, and reduces the emotional intensity associated with those memories.

EMDR guides and prepares individuals to effectively cope with traumatic experiences and increase positive beliefs. Research supports EMDR as an effective treatment for Post-Traumatic Stress Disorder (PTSD), and it is increasingly used to address other mental health conditions. 

 

How Does EMDR Work? 

EMDR is based on the concept that distressing memories may become “stuck” in the brain, leading to persistent emotional pain and symptoms such as anxiety, fear, or avoidance. These memories are thought to be improperly stored due to the overwhelming nature of the original event. 

Through bilateral stimulation—such as moving the eyes side to side while focusing on a distressing thought—the brain is prompted to reprocess these memories. This reprocessing makes the memories less emotionally charged, allowing the person to develop new perspectives and reduce their emotional reactivity to triggers. 

 

What can EMDR help with?

EMDR was originally developed to treat Posttraumatic Stress Disorder (PTSD), and is one of the most well-established treatments for trauma-related symptoms. Research has since shown EMDR to be effective for other mental health concerns as well: 

  • PTSD
  • Anxiety Disorders: EMDR can reduce symptoms in people experiencing panic, generalized anxiety or GAD, and social anxiety.
  • Depression: EMDR may benefit individuals with depression by targeting unresolved events that contribute to their condition.
  • Phobias: Specific fears, such as fear of flying or public speaking, may be reduced through reprocessing related memories.
  • Chronic Pain: EMDR can also help people reprocess the psychological components of chronic pain.

 

Using EMDR With Other Therapies 

EMDR is often integrated with other evidence-based therapies, such as Cognitive Behavioral Therapy (CBT) or Acceptance and Commitment Therapy (ACT), to enhance outcomes. Here’s how EMDR can complement these approaches: 

  • EMDR and CBT: CBT helps individuals identify and change unhelpful thoughts and behaviors. EMDR can complement this by reprocessing emotionally charged memories that may underlie negative thoughts. For example, someone with PTSD might use CBT to shift a prevailing thought like “I am weak” and EMDR to process a specific traumatic event tied to that belief. 
  • EMDR and ACT: ACT encourages mindfulness, acceptance, and committed action aligned with personal values. EMDR helps clients reduce emotional distress that can block their ability to engage in the practices learned through ACT. For instance, someone with social anxiety could reprocess distressing social experiences through EMDR, making it easier for them to practice acceptance and pursue value-driven actions in social settings. 

 

What to Expect in EMDR Therapy 

EMDR therapy sessions typically last 50-80 minutes and tend to be more structured until significant progress is made.  The number of sessions required varies depending on the individual and the nature of the issue. Some people notice significant improvement in a few sessions, while others may need 12 sessions or more to fully process their experiences. 

EMDR is a highly specialized therapy that requires specific training and certification by the therapist.

 

Is EMDR Right for You? 

EMDR therapy offers a unique approach to healing by helping the brain reprocess traumatic memories. With a strong evidence base for PTSD and growing research supporting its effectiveness for anxiety, depression, and phobias, EMDR can be an invaluable part of a comprehensive mental health treatment plan. Whether used alone or in combination with CBT and other talk therapy, EMDR empowers individuals to let go of distressing memories and move forward with greater emotional freedom.

There are other gold-standard therapies for trauma, such as Prolonged Exposure Therapy (PE), Cognitive Processing Therapy (CPT), and Trauma-Focused CBT (TF-CBT).

Each of these therapies can be effective, but the right choice depends on individual preferences and treatment goals.  If you’re struggling with unresolved trauma or anxiety and want to explore your options, consult with our therapists who specialize in EMDR and trauma. They can help you determine whether EMDR is a good match for your needs and how it might fit into your overall treatment plan.