What is EMDR? Understanding the Basics of Eye Movement Desensitization and Reprocessing
I’m constantly inspired by the strength and resilience my clients bring to their healing journeys. Therapy, at its core, is about helping people reconnect with their inner wisdom and reclaim their lives from pain and trauma. One of the most transformative tools I use in my practice is Eye Movement Desensitization and Reprocessing (EMDR).
EMDR is a structured, evidence-based therapy designed to help individuals process and heal from trauma. It’s more than just a method—it’s a journey of self-discovery and integration that empowers people to move beyond the past and embrace a more fulfilling future.
I’ll explain what EMDR is, how it works, and why it’s such a powerful approach to trauma therapy.
What is EMDR?
EMDR is based on the Adaptive Information Processing model (AIP)- the theory that our brains always have the capacity to change and heal. This is a cornerstone of the work. EMDR is a therapeutic approach developed by Francine Shapiro in the late 1980s. Originally designed to treat post-traumatic stress disorder (PTSD), it has since been shown to be effective for a wide range of issues, including anxiety, depression, phobias, grief, and even performance enhancement.
At its core, EMDR helps people process traumatic or distressing experiences that have become "stuck" in the brain. These unprocessed memories often carry emotional, physical, and cognitive distress, influencing how we think, feel, and react in the present.
EMDR doesn’t erase the memory—it changes how the memory is stored in the brain. After processing, the memory feels less distressing and is experienced more like a past event rather than a present-day threat.
Find out more about the AIP here
How Does EMDR Work?
The power of EMDR lies in its structured approach, which involves eight distinct phases. These phases guide clients through a safe and intentional process of exploring and resolving their trauma.
1. History Taking
In the first phase, we work together to understand your history and identify the memories, emotions, and beliefs contributing to your current struggles. This phase is about building trust and setting the foundation for the work ahead.
Find out more about Phase 1 here
2. Preparation
Here, we focus on creating safety. You’ll learn coping strategies and grounding techniques to help regulate emotions during and outside of sessions.
Find out more about Phase 2 here
Find our more about the Safe Space Exercise here
Find out more about the Container Exercise here
3. Assessment
In this phase, we identify a target memory to work on and explore the negative belief associated with it (e.g., “I am not safe” or “I am powerless”). We also establish a positive belief you’d like to hold instead, such as “I am safe now” or “I am in control.”
Find out more about phase 3 here
4. Desensitization
This is where we begin processing the memory using bilateral stimulation (BLS), such as eye movements, tapping, or auditory tones. BLS activates both sides of the brain, helping you access and reprocess the memory in a new way. Over time, the emotional intensity of the memory decreases.
Find out more about phase 4 here
Find out more about BLS here
5. Installation
Once the distress around the memory has subsided, we strengthen the positive belief identified in Phase Three. This phase helps you integrate a new, healthier perspective.
Find out more about phase 5 here
6. Body Scan
The body scan phase ensures that any residual physical tension or distress tied to the memory has been resolved. Trauma often lives in the body, so this step helps bring a sense of calm and closure on a somatic level.
Find out more about phase 6 here
7. Closure
Each session ends with grounding techniques to ensure you leave feeling balanced and safe. Whether the memory feels fully processed or not, this phase helps you transition back into daily life with stability.
Find out more about phase 7 here
8. Re-Evaluation
At the start of the next session, we revisit the memory to ensure the positive changes have held and explore any new insights or triggers that may have surfaced.
Find out more about phase 8 here
Find out more about EMDR aftercare here
Why is EMDR So Effective?
EMDR is unique because it taps into the brain’s natural healing ability. When we experience trauma, our brain’s ability to process information can become overwhelmed, leaving the memory "frozen" in time. EMDR helps "unfreeze" these memories, allowing the brain to reprocess them in a healthier way.
Several features make EMDR particularly powerful:
It’s experiential: EMDR goes beyond talking about the trauma—it helps you process it on a deep emotional and physical level.
It’s holistic: By addressing thoughts, emotions, body sensations, and beliefs, EMDR supports healing in a comprehensive way.
It’s client-centered: EMDR moves at your pace, ensuring you feel safe and supported throughout the process.
What Can EMDR Help With?
While EMDR is best known for treating PTSD, Complex Trauma and Developmental Trauma its applications are far-reaching. It can help with:
Anxiety and panic attacks
Depression
Phobias and fears
Grief and loss
Low self-esteem or self-worth
Relationship challenges
Performance anxiety (e.g., in sports, academics, or public speaking)
What to Expect During EMDR
Many clients describe EMDR as a profound and transformative experience. You may feel a range of emotions during the sessions, but the process is designed to keep you from feeling overwhelmed.
Over time, clients often notice:
A sense of relief or lightness around previously distressing memories.
Greater confidence and self-compassion.
A stronger ability to handle triggers and stress.
Why I Use EMDR
As a humanistic therapist, I see EMDR as a powerful tool for honoring the whole person—their emotions, beliefs, body, and inner strengths. It’s not just about resolving trauma; it’s about helping clients rediscover their resilience, agency, and capacity for joy.
EMDR is a reminder that healing is possible, no matter how stuck or hopeless you might feel. It allows you to reclaim your story, integrate your experiences, and step into a life that feels more authentic and free.
Ready to Begin Your Healing Journey?
If you’re curious about EMDR and how it might help you, I’d love to talk with you. Whether you’re navigating trauma, anxiety, or self-doubt, you don’t have to face it alone. Together, we can create a space for healing, growth, and transformation.
Let’s connect. Your story matters, and your healing starts here.
