EMDR: What Is It, and Why Should I Care?
This post launches a series of psychoeducational blogs I will be sharing around the middle of each month. My goal is to create easy-to-scan, straightforward pieces that help people understand therapy, reduce stigma, and become more informed consumers of mental health services. I want to simplify the process so more people can reach out for help without feeling intimidated.
In that spirit, sometimes I intentionally simplify complex interventions and theories so they can be easily digestible. There is nothing worse than getting lost in technical language when all you really want is a clear explanation.
Why EMDR Matters
Eye Movement Desensitization and Reprocessing, EMDR, helps people process and resolve trauma. It is a powerful intervention because it does not just focus on talking about the problem. It helps the brain finish processing it. It is not magic, but it is one of the fastest and most effective therapies I have used.
What Change Feels Like
After processing something in EMDR, a person might notice a shift in their attitude. The change is subtle but real. The same situation that once triggered irritation or anxiety suddenly does not. The thought or memory may still be there, but it no longer hooks the person.
Let me share a story that illustrates this concept
When I first trained in EMDR, I experienced this shift myself. At the time, I was frustrated about graduation events at the school where I worked. Things were not going the way I thought they should, and I was angry. During the training, our instructor told us to pick something that rated about a 2 on the SUD Scale. The SUD Scale measures emotional discomfort from 0, no distress, to 10, maximum distress.
There is also the VOC Scale, which measures how true a positive belief feels. It ranges from 1, not at all true, to 7, completely true. These two scales help track how emotions and beliefs shift during EMDR.
So I picked something small. My frustration about graduation. As the bilateral stimulation started, my mind jumped around, then landed on a childhood memory about being the oldest of five and feeling responsible for everyone. Then my mind moved on. I did not think much of it at the time because I did not feel different when the session ended.
A day or two later, when graduation issues came up again, I realized I was not upset. I could see the moment when I normally would have been irritated, but the reaction was not there. My body stayed calm. My thoughts were clear.
What struck me most was that traditional talk therapy would have never brought up that childhood memory. I did not even remember it until it came up during EMDR. That is how the brain connects dots we cannot access through thinking alone. It helps resolve pain in a way that is efficient.
That was seven years ago, and the change has lasted. EMDR did not erase the memory. It removed the emotional charge that kept it alive.
What Is EMDR?
EMDR is a structured therapy that helps the brain process and resolve traumatic memories that were not fully processed when the negative event occurred. When something overwhelming happens, the brain does not always store the memory as a normal event. Instead, the unresolved memory, along with the physical, emotional, and psychological responses created during the trauma, remains stored and continues to influence how a person responds to stress, relationships, and daily challenges.
This becomes a problem when those old responses do not match what is happening in the present. For example, someone who survived a car crash would not benefit from continuing to drive as if another crash is about to happen at any moment.
EMDR follows an eight-phase process designed to help the nervous system integrate painful experiences. This allows a person to stop living in survival mode and begin living from a place of safety and choice.
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The eight phases of EMDR
- History Taking
The first step involves understanding your background and identifying targets for processing. - Preparation
The preparation process involves building safety, coping skills, and understanding of the EMDR process. - Assessment
The assessment process involves identifying the specific memory, image, belief, and body sensations to target. - Desensitization
The process of desensitization involves processing the memory with bilateral stimulation until the distress decreases. - Installation
Strengthening a positive belief to replace the old negative belief. - Body Scan
Checking for remaining tension or activation connected to the memory. - Closure
Ensuring you are grounded and stable before ending the session. - Reevaluation
The next session will involve reviewing your progress and determining your next steps.
What EMDR Looks Like in Practice
Unlike traditional talk therapy, EMDR is largely scripted. There are specific things a therapist says to guide the brain through reprocessing. During EMDR, clients sometimes wonder if they are doing it right because there is less conversation between the client and the therapist.
After each short round of bilateral stimulation, called a set, the client is asked, What did you notice. The client shares whatever came up. The clinician then encourages the client to take a deep breath and go with that before the next set begins.
What bilateral movements look like
Bilateral stimulation can involve eye movements that cross the midline of the body, tapping alternatively with the hands, or receiving tones through alternating ears. Recently I have read about clinicians using art as well. In my practice, I use all three traditional methods at the same time because it helps clients stay engaged and anchored in the present moment while observing the upsetting past information being processed.
EMDR big ticket items
Some traumatic experiences, which I call big ticket items, are cornerstone memories at the root of a person’s emotional difficulties. These experiences shape how someone sees themselves, others, and the world. Reprocessing one of these memories can change a client’s life, including how they respond to stress, how they show up in relationships, and how they relate to themselves.
As reprocessing continues, other connected memories often surface. These memories reveal patterns that help the mind make sense of the original experience. All of this happens within the person’s window of tolerance. This is the range where someone can think, feel, and stay present while revisiting past experiences without becoming overwhelmed.
At the end of each session, the client is guided through grounding exercises. In my practice, I use the traditional container and calm space protocols, and I also add music. After the closing calm space, the client picks a song, then I pick one, and we listen together. This simple ritual reminds the mind and body that healing does not have to be rushed. It reassures the client that although much of EMDR happens inside their brain, they are not alone. I am on the path with them.
EMDR is powerful, but it needs the guidance of a trauma-trained therapist. There are moments when clients get stuck or need to talk through something. Those moments require care and attunement. EMDR works best within the safety of a strong therapeutic relationship.
Final Word
The first three stages of EMDR create the foundation for a safe and effective experience. This preparation phase can take weeks, months, or even years. Trust in the clinician is essential. EMDR moves fast, but it is not a quick fix. It is still therapy, and therapy takes time.
