EMDR (Eye Movement Desensitization and Reprocessing) is a psychotherapy approach designed to help people process and heal from traumatic experiences and disturbing memories. By combining focused recall with bilateral stimulation, such as guided eye movements or tapping, EMDR reduces the emotional intensity of difficult events and supports healthier, adaptive ways of moving forward.
The primary goal of EMDR is to help your brain properly process and integrate traumatic memories so they no longer cause intense emotional distress or intrusive symptoms. When trauma occurs, memories can become “stuck” in a raw, unprocessed state that continues to trigger fight-or-flight responses even when you’re safe.
EMDR aims to transform how these disturbing memories are stored, allowing you to remember what happened without being overwhelmed by the original emotions, physical sensations, or negative beliefs about yourself. The goal is “adaptive resolution”, which is when the memory loses its emotional charge and you can access more balanced, realistic perspectives about the experience.
EMDR Therapy is most notably used to treat Post-Traumatic Stress Disorder (PTSD) and Complex PTSD.
A few other conditions it may help with include:
Who might benefit most:
Your therapist will assess your readiness and may recommend preparatory work to strengthen coping skills before beginning trauma processing. EMDR tends to work best when there is a clear link between current symptoms and past experiences, though it can sometimes be helpful even when those connections are not immediately obvious.
While there aren’t necessarily subtypes of EMDR, the therapy has been effectively adapted to treat different populations with age-adjusted protocols (e.g., for children and adolescents) and circumstances (e.g., group settings).
EMDR was developed by Francine Shapiro, an American psychologist, in 1987. On a walk in the park, she noticed that her own disturbing thoughts became less distressing as her eyes moved back and forth, a serendipitous observation that sparked her curiosity. She began experimenting with deliberately induced eye movements and focused recall of negative memories, first on herself and then with friends and acquaintances, ultimately developing and formalizing the EMDR protocol. By 1989, Shapiro had completed a controlled study demonstrating EMDR’s effectiveness in reducing PTSD-related distress, and in the early 1990s, she refined the method in California into what we now call EMDR.
The therapy gained widespread recognition throughout the 1990s and has since become a globally practiced treatment method. In 1995, Shapiro published a comprehensive EMDR handbook, and the EMDR Institute and EMDR International Association (EMDRIA) were formed to advance training, practice, and standards in the field.
EMDR is indeed evidence-based and has strong research support, particularly for treating PTSD. Numerous randomized studies have demonstrated its effectiveness for PTSD, often showing results comparable to other established trauma therapies like cognitive behavioral therapy.
Pooled analyses also suggest EMDR may achieve comparable outcomes more efficiently, sometimes with fewer treatment sessions and no “homework,” making it a potentially more accessible option for many clients.
EMDR works like a mental “dual-tasking” system. While you recall a troubling memory, your therapist guides you through bilateral stimulation, which typically involves:
This creates a kind of “cognitive load” that prevents you from becoming fully absorbed in the traumatic memory. Think of it like trying to have an intense argument while walking on a balance beam, where the physical task demands enough attention that the emotional intensity naturally decreases.
The bilateral stimulation appears to help both hemispheres of your brain communicate more effectively, allowing the logical, present-day part of your mind to help process what the emotional, survival-oriented part experienced during trauma.
This process helps your brain:
During EMDR processing, you’ll remain fully conscious and in control. You’ll sit comfortably while following your therapist’s finger movements with your eyes (or receiving other bilateral stimulation). Simultaneously, you’ll bring up the target memory.
As processing occurs, you may notice:
Some people experience significant shifts quickly, while others process more gradually.
Between sets of eye movements (typically 15–30 seconds), your therapist will ask what you’re noticing. Sessions end with stabilization techniques to ensure you feel grounded before leaving. You might also notice:
EMDR follows a structured eight-phase protocol:
Treatment length and pacing can vary significantly from person to person, depending on trauma complexity, your coping resources, other mental health conditions, and how your nervous system responds to the processing work.
Single-incident trauma might resolve in 6–12 sessions, while complex or developmental trauma often requires longer treatment—sometimes 6 months to several years. Each processing session typically lasts 60–90 minutes.
Alma’s directory has many therapists who are trained in Eye Movement Desensitization & Reprocessing Therapy (EMDR), including:
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