Your therapist just recommended EMDR therapy. Now you’re Googling “what is EMDR” and finding confusing information about eye movements, bilateral stimulation, and reprocessing traumatic memories.
Does moving your eyes back and forth while thinking about trauma actually work? Or is EMDR just pseudoscience dressed up as therapy?
EMDR sounds strange. We get it. Eye movements treating PTSD? It seems too simple, too weird, too good to be true.
Here’s what the evidence shows: The World Health Organization, American Psychological Association, and Department of Veterans Affairs all recognize EMDR therapy as an effective treatment for PTSD and trauma. Over 30 randomized controlled trials support its effectiveness.
In this comprehensive guide, you’ll learn exactly what EMDR therapy is and how it works (including the neuroscience behind it). You’ll discover what conditions it treats, what happens in sessions, and whether the controversy around EMDR is justified.
By the end, you’ll understand if EMDR therapy is right for you.
What Is EMDR Therapy? Eye Movement Desensitization and Reprocessing Explained
EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a type of psychotherapy that helps your brain process traumatic memories that got “stuck.”
Understanding what EMDR therapy actually does requires first understanding how trauma affects your brain.
The Problem EMDR Solves
When you experience trauma, your brain sometimes can’t process the memory properly. The memory gets stored with all the emotions, physical sensations, and negative beliefs intact—like it’s frozen in time.
That’s why thinking about the traumatic event years later still triggers the same intense reaction. Your brain treats the memory as if the trauma is happening right now, not in the past.
This is what creates posttraumatic stress disorder (PTSD) symptoms: flashbacks, nightmares, hypervigilance, and panic attacks triggered by reminders.
How EMDR Therapy Helps
EMDR therapy uses bilateral stimulation (usually eye movements) while you focus on the traumatic memory. This helps your brain reprocess the memory the way it should have originally.
The memory doesn’t disappear. You don’t forget what happened. But it loses its emotional charge.
After successful EMDR treatment, you can remember the traumatic event without the intense fear, shame, or physical reactions. The memory becomes “just a memory” rather than something that controls your daily life.
What EMDR Is NOT
Before going further, let’s clear up common misconceptions about EMDR therapy:
EMDR is not hypnosis. You’re fully awake and aware during sessions. You maintain complete control.
EMDR is not about forgetting trauma. The goal is processing memories, not erasing them.
EMDR is not just eye movements. It’s an eight-phase structured therapy protocol. Eye movements are one component.
EMDR is not “alternative medicine.” It’s an evidence-based treatment recognized by major health organizations worldwide.
Now let’s explore who created this therapy and how it developed.
Who Created EMDR Therapy?
Psychologist Dr. Francine Shapiro discovered EMDR somewhat accidentally in 1989. While walking through a park, she noticed her own distressing thoughts decreased when her eyes moved back and forth naturally.
She began researching this phenomenon systematically. Her initial studies showed that guided eye movements while focusing on traumatic memories produced significant symptom reduction.
Since 1989, EMDR has evolved from a simple eye movement technique into a comprehensive eight-phase therapy protocol. The EMDR Institute and EMDR International Association (EMDRIA) now provide standardized training for therapists worldwide.
Over 100,000 therapists across 130 countries now practice EMDR therapy.
The Adaptive Information Processing Model
EMDR therapy is based on the Adaptive Information Processing (AIP) model developed by Dr. Shapiro. This model explains how your brain naturally processes information and experiences.
How your brain normally processes experiences:
When something happens to you, your brain processes it during sleep (especially REM sleep). The experience gets integrated into your memory networks with appropriate emotions and perspectives.
You remember what happened, but the memory doesn’t cause distress.
What happens during trauma:
Traumatic experiences overwhelm your brain’s natural processing capacity. The memory gets “stuck” in its raw, unprocessed form—complete with disturbing images, sounds, smells, physical sensations, emotions, and negative beliefs.
These unprocessed memories cause ongoing distress because your brain can’t distinguish between past and present.
How EMDR activates processing:
Bilateral stimulation during EMDR therapy appears to mimic the natural processing that occurs during REM sleep. Your brain begins processing the stuck memory, integrating it appropriately into your memory networks.
After successful EMDR treatment, you can remember what happened without intense emotional and physical reactions. The traumatic experience becomes integrated as something that happened in the past, not a present threat.
How Does EMDR Therapy Work? The Science Behind Eye Movement Desensitization
Understanding how EMDR works helps you feel more confident about trying this treatment.
Let’s break down the neuroscience and practical mechanisms.
The Role of Eye Movements and Bilateral Stimulation
Bilateral stimulation means alternating stimulation of both sides of your brain.
In EMDR therapy, this typically happens through:
- Eye movements: Following the therapist’s fingers moving side-to-side
- Tactile stimulation: Alternating taps on your hands or knees
- Auditory stimulation: Sounds alternating between left and right ears
All three methods work equally well. Eye movements are most common, but therapists adjust based on client needs and preferences.
Why bilateral stimulation matters:
The bilateral stimulation appears to help your brain access and reprocess traumatic memories. While researchers aren’t 100% certain of the exact mechanism, brain imaging studies show EMDR activates similar brain regions as REM sleep.
Research suggests the dual attention stimuli—focusing on trauma while following external movements—allows processing without overwhelming you emotionally.
The dual attention effect:
During EMDR, you’re doing two things simultaneously:
- Focusing on the traumatic memory
- Following external bilateral stimulation
This “dual attention” allows you to process the memory while staying grounded in the present moment. You’re not reliving the trauma—you’re observing it from a safe distance while your brain reprocesses it.
The Eight Phases of EMDR Therapy
EMDR therapy is structured into eight distinct phases. Not all phases happen in every session.
Phase 1: History Taking and Treatment Planning
Your EMDR therapist gathers your history and identifies which traumatic memories to target first. This includes not just recent events but childhood experiences that still affect you today.
Your therapist creates a treatment plan prioritizing which memories to process.
Phase 2: Preparation
You learn coping skills and emotional regulation techniques before processing trauma. Your therapist teaches you grounding exercises, safe place visualizations, and self-soothing strategies.
This phase ensures you can handle any distress that arises during trauma processing.
Phase 3: Assessment
You identify specific target memories and the negative beliefs associated with them. Examples include “I’m not safe,” “I’m powerless,” or “It was my fault.”
You also identify the positive belief you’d rather have: “I’m safe now,” “I survived,” “I did the best I could.”
Phase 4: Desensitization
This is where the bilateral stimulation happens. You focus on the target memory while following eye movements (or other bilateral stimulation).
This phase continues until the memory’s distress level drops significantly—ideally to zero or near-zero.
Phase 5: Installation
Positive beliefs are strengthened to replace negative ones. You focus on the positive belief while your therapist continues bilateral stimulation.
The goal is making the positive belief feel true emotionally, not just intellectually.
Phase 6: Body Scan
You check for residual physical tension related to the memory. Any remaining tension gets targeted with additional bilateral stimulation.
Trauma lives in your body, not just your mind. Complete processing includes releasing physical holding patterns.
Phase 7: Closure
Each session ends with techniques to return you to emotional equilibrium. If processing is incomplete, your therapist uses calming exercises to stabilize you before leaving.
You learn what to expect between sessions and how to use coping skills if needed.
Phase 8: Reevaluation
Each new session begins by checking whether previous work has held. Your therapist identifies any new material that emerged and adjusts the treatment plan accordingly.
Want to know exactly what an EMDR session feels like? Read our detailed guide: What Happens During EMDR Therapy.
What Happens in Your Brain During EMDR
The neuroscience of EMDR helps explain why it works.
Memory consolidation:
Traumatic memories are stored differently than regular memories. They’re more fragmented, more sensory-based, and more emotionally charged.
Normal memories get consolidated and integrated. Traumatic memories stay “frozen” in their raw state.
The REM sleep connection:
Research suggests EMDR may work similarly to REM sleep, when your brain naturally processes and consolidates memories. The eye movements during REM sleep and EMDR share similar patterns.
Studies show REM sleep helps integrate emotional experiences. EMDR appears to activate this same natural healing process.
Neural network integration:
Brain imaging studies show EMDR therapy changes how trauma memories are stored in the brain.
After successful treatment:
- The amygdala (fear center) shows less activation when recalling the trauma
- The prefrontal cortex (rational thinking) shows more activation
- Memory networks become more integrated and organized
Changing the memory’s meaning:
EMDR doesn’t erase memories. It changes their meaning and emotional charge.
A rape survivor might shift from “I’m disgusting and it was my fault” to “I survived something terrible, and I’m strong.”
The factual memory remains. The emotional reaction and negative beliefs change.
What Does EMDR Therapy Treat? Conditions Beyond PTSD
EMDR therapy treats many mental health conditions, not just PTSD.
Let’s explore what EMDR can help with.
EMDR for PTSD and Traumatic Stress Disorder
EMDR therapy was originally developed for posttraumatic stress disorder (PTSD) and remains the most researched and validated treatment for this condition.
What is PTSD?
PTSD occurs after experiencing or witnessing traumatic events like:
- Combat and military trauma
- Sexual assault or rape
- Physical abuse or domestic violence
- Natural disasters
- Serious accidents
- Sudden death of loved ones
- Childhood abuse or neglect
EMDR’s effectiveness for PTSD:
Research shows impressive results. Studies found 84-90% of single-trauma victims no longer meet PTSD diagnostic criteria after just three 90-minute EMDR sessions.
A Kaiser Permanente study reported that 100% of single-trauma victims and 77% of multiple-trauma victims no longer had PTSD after an average of six 50-minute sessions.
These are remarkable success rates compared to other trauma treatments.
Complex PTSD:
EMDR also effectively treats Complex PTSD (C-PTSD), which results from prolonged, repeated trauma—often in childhood or abusive relationships.
Complex PTSD requires longer treatment but responds well to EMDR therapy.
Other Mental Health Conditions EMDR Treats
EMDR’s applications extend far beyond PTSD.
Anxiety disorders:
- Panic disorder and panic attacks
- Social anxiety
- Phobias (especially when trauma-based)
- Generalized anxiety disorder
Depression:
Especially when depression stems from traumatic experiences or adverse life experiences. Studies show significant improvement in depressive symptoms after EMDR therapy.
Grief and loss:
Complicated grief, traumatic loss, and sudden deaths respond well to EMDR. The therapy helps process the traumatic aspects of loss.
Addiction and substance abuse:
When underlying trauma contributes to substance use, EMDR addresses the root cause. Many people use substances to cope with unprocessed trauma.
Other conditions EMDR treats:
- Eating disorders (when trauma underlies disordered eating)
- Chronic pain (some chronic pain has psychological trauma components)
- Performance anxiety (athletes, performers, professionals)
- Dissociative disorders (with specialized protocols)
Can EMDR Help with OCD, ADHD, and Other Conditions?
Common questions deserve honest answers.
Does EMDR help with OCD?
Research is mixed. EMDR may help if OCD developed after trauma or has trauma components. It’s not a first-line treatment for OCD but can be useful in specific cases.
Traditional OCD treatments like exposure and response prevention (ERP) remain the gold standard for OCD.
Can EMDR help with ADHD?
EMDR doesn’t treat ADHD directly. However, it can address trauma that makes ADHD symptoms worse or mimics ADHD.
Some people with unprocessed trauma show attention and concentration problems that improve after trauma treatment.
Does EMDR work for depression?
Yes, especially when depression is trauma-related. Many people with depression have underlying traumatic experiences contributing to their symptoms.
EMDR addresses these root causes rather than just managing symptoms.
Can EMDR help with anxiety?
Yes. EMDR effectively treats anxiety disorders, particularly when anxiety stems from traumatic experiences.
Generalized anxiety, panic disorder, and social anxiety all respond to EMDR therapy when trauma is involved.
Does EMDR Therapy Really Work? Research and Evidence
Skepticism about EMDR is understandable. Let’s look at the actual research evidence.
The scientific validation for EMDR therapy is substantial and growing.
The Research Evidence for EMDR
Over 30 randomized controlled trials (RCTs) have evaluated EMDR therapy for trauma treatment. These are the gold standard of research.
Twenty-five studies provided sufficient treatment doses and fidelity, creating a strong evidence base.
Key research findings:
Kaiser Permanente study:
This landmark study found 100% of single-trauma victims and 77% of multiple-trauma victims no longer had PTSD after an average of six 50-minute sessions.
These results were remarkable and helped establish EMDR’s credibility.
Three-session studies:
Multiple studies found 84-90% of single-trauma victims achieved full PTSD remission after just three 90-minute EMDR sessions.
This demonstrates EMDR’s efficiency compared to traditional therapies requiring months or years.
Comparison to medication:
A National Institute of Mental Health study found EMDR superior to fluoxetine (Prozac) for PTSD treatment after 8 sessions.
EMDR produced better outcomes without medication side effects.
Comparison to trauma-focused CBT:
Seven out of ten randomized controlled trials indicate EMDR therapy is more rapid or superior to trauma-focused cognitive behavioral therapy.
Only one study found CBT superior on some measures. Both are excellent treatments, but EMDR often works faster.
2020 systematic review conclusion:
“A recent increase in RCTs of psychological therapies for PTSD results in a more confident recommendation of CBT-T and EMDR as the first-line treatments.”
EMDR now shares top-tier status with CBT for PTSD treatment.
Professional Organization Recognition
Multiple major health organizations recognize EMDR as effective.
World Health Organization (WHO):
The WHO recognizes EMDR as an effective treatment for PTSD in children, adolescents, and adults. This international endorsement carries significant weight.
American Psychological Association (APA):
The APA designates EMDR as an evidence-based treatment for trauma. Their clinical practice guidelines include EMDR as a recommended intervention.
American Psychiatric Association:
Includes EMDR in clinical practice guidelines for PTSD treatment, recognizing it as a valid therapeutic approach.
Department of Veterans Affairs / Department of Defense:
Lists EMDR as a “best practice” for treating veterans with PTSD. The VA offers EMDR therapy at many facilities nationwide.
International Society for Traumatic Stress Studies:
Strongly recommends EMDR for PTSD treatment in their practice guidelines, based on extensive research review.
These organizations don’t endorse treatments lightly. Their recognition of EMDR reflects substantial scientific evidence.
How Quickly Does EMDR Work?
One of EMDR’s advantages is its efficiency compared to traditional talk therapy.
Treatment timeline varies by complexity:
Single traumatic events: 3-6 sessions typically sufficient
Examples: Car accident, natural disaster, single assault
Multiple traumas: 8-12 sessions average
Examples: Combat exposure, childhood abuse, domestic violence
Complex trauma / C-PTSD: 12+ sessions, sometimes 20-30
Examples: Prolonged childhood abuse, multiple adverse life experiences
Session length: Usually 60-90 minutes
Some therapists offer extended sessions (2 hours) for intensive processing.
Why EMDR works faster than traditional talk therapy:
EMDR doesn’t require you to talk about trauma in detail. The bilateral stimulation helps your brain process memories faster than verbal processing alone.
Many clients report significant improvement after just a few sessions—a timeline rarely achieved with traditional therapy approaches.
Important note about “faster”:
“Faster” doesn’t mean rushed. Your therapist follows your pace. Some people need more time to build safety and trust before processing trauma.
The speed of EMDR comes from the efficiency of the processing mechanism, not from cutting corners on preparation or safety.
Is EMDR Controversial? Addressing Skepticism and Criticism
EMDR has faced criticism since its inception. Let’s address the skepticism honestly.
Understanding the controversy helps you make an informed decision.
Why Some People Question EMDR
Several common criticisms emerge repeatedly.
“It sounds too weird to work”:
Moving your eyes while thinking about trauma seems simplistic. Critics argue it can’t possibly be that effective.
The mechanism seems too simple for something as complex as trauma.
“Is EMDR pseudoscience?”:
Some skeptics initially dismissed EMDR as lacking scientific basis. Early research had methodological limitations that fueled this criticism.
The strange-sounding mechanism led some to group EMDR with unproven alternative therapies.
“The eye movements don’t matter”:
Early research questioned whether eye movements were necessary or if the therapeutic relationship alone caused improvement.
Some studies found no difference between eye movement and non-eye movement control conditions.
Reddit and online skepticism:
If you search “EMDR Reddit,” you’ll find mixed experiences. Some people report life-changing results. Others say it didn’t help or made things worse temporarily.
Online forums amplify both positive and negative experiences, making it hard to assess typical outcomes.
The Evidence-Based Response
Each criticism deserves an honest, evidence-based response.
Addressing “too weird to work”:
Many effective treatments seemed strange initially. Penicillin came from mold. The idea that tiny organisms cause disease once seemed absurd.
The evidence matters more than how strange something seems. Thirty-plus randomized controlled trials demonstrate EMDR’s effectiveness.
Addressing “is it pseudoscience?”:
No. EMDR is recognized by the World Health Organization, American Psychological Association, and Department of Veterans Affairs as evidence-based.
The research base is substantial and growing. Over 7 million people have received EMDR treatment from 100,000+ trained therapists worldwide.
Organizations like WHO don’t endorse pseudoscience.
Do eye movements actually matter?:
Research shows bilateral stimulation enhances effectiveness, though the exact mechanism isn’t fully understood.
Studies comparing EMDR with versus without eye movements generally show better outcomes with bilateral stimulation. The difference may be modest but appears real.
About negative experiences:
Like any therapy, EMDR doesn’t work for everyone. Some people temporarily feel worse as they process trauma (this is normal and expected).
True adverse effects are rare when EMDR is conducted properly by trained therapists following the eight-phase protocol.
What “EMDR ruined my life” really means:
These stories usually involve:
- Insufficient preparation phase before trauma processing
- Untrained or poorly trained therapists skipping steps
- Processing too much too fast without adequate stabilization
- Underlying conditions making EMDR inappropriate without modification
Properly conducted EMDR by qualified therapists rarely causes lasting negative effects.
When EMDR Isn’t Appropriate
EMDR isn’t suitable for everyone. Knowing contraindications is important.
Who should avoid EMDR therapy (or modify the approach):
- Active psychosis or severe dissociative disorders (without stabilization first)
- Recent stroke or brain injury
- Epilepsy or seizure disorders (eye movements may trigger seizures in rare cases)
- Severe eye problems making eye movements difficult or painful
- Active substance abuse requiring treatment first
- Unstable medical conditions
For detailed information on who shouldn’t do EMDR, read: EMDR Not Good Candidate: Who Should Avoid Eye Movement Therapy.
Why proper EMDR therapy training matters:
The evolution of EMDR training requirements has addressed early criticisms. Therapists now need comprehensive training, not just basic instructions.
EMDRIA requires 40+ hours of training minimum, plus ongoing consultation for certification. This ensures safe, effective implementation of all eight phases.
How to Get EMDR Therapy: Finding Qualified Therapists
Ready to try EMDR? Here’s how to find qualified therapists and access treatment.
Finding the right EMDR therapist makes all the difference.
Finding a Certified EMDR Therapist
Not all therapists offering EMDR have adequate training.
What qualifications to look for:
Basic requirements:
- Licensed mental health professional (LCSW, LMFT, LPC, PhD, PsyD)
- Completed EMDR basic training (minimum 40 hours)
- Ideally EMDRIA certified or working toward certification
EMDRIA certification indicates:
- Completed comprehensive training
- Received consultation hours
- Demonstrated competency
- Committed to ongoing education
How to find EMDR therapists:
EMDRIA therapist directory: Visit www.emdria.org and use their “Find a Therapist” tool. Filter by location, specialization, and certification level.
Psychology Today: Search for therapists in your area and filter by “EMDR” under treatment approaches.
Ask for referrals: Your doctor, current therapist, or friends who’ve done EMDR may recommend qualified therapists.
Search “EMDR therapy near me”: Google search shows local options, but verify their training and credentials.
Questions to ask potential EMDR therapists:
- What EMDR training have you completed? (Look for 40+ hours minimum)
- Are you EMDRIA certified or working toward certification?
- How many clients have you treated with EMDR?
- Do you specialize in my type of trauma? (Combat, sexual assault, childhood abuse, etc.)
- Do you offer EMDR online/virtually?
- What does your typical treatment process look like?
- How many sessions should I expect to need?
Their answers should demonstrate solid training, experience, and a structured approach following the eight-phase protocol.
Can EMDR Be Done Virtually? Online EMDR Therapy
Yes, EMDR works effectively online.
Research confirms virtual EMDR therapy is as effective as in-person treatment. The COVID-19 pandemic accelerated adoption of telehealth EMDR, and multiple studies now show equivalent outcomes.
How online EMDR works:
Technology needed:
- Video platform (Zoom, Doxy.me, SimplePractice, or other HIPAA-compliant service)
- Computer, tablet, or smartphone with camera
- Stable internet connection
- Headphones (for audio bilateral stimulation)
Bilateral stimulation options for online EMDR:
- On-screen moving dots or light bar you follow with eyes
- Audio tones alternating between left and right ears through headphones
- Self-administered tapping (therapist guides you to tap your own knees)
All methods work equally well for online EMDR therapy.
Benefits of online EMDR:
- Access therapists anywhere in your state (not limited to local area)
- No travel time to appointments
- Receive therapy from the comfort of home
- Easier to schedule sessions around work
- Often feels safer for trauma work (your own space)
- Cost savings on transportation
At The Empowering Space:
We provide EMDR therapy entirely online throughout Texas and Ohio. Our EMDR-certified therapists are experienced in virtual trauma treatment and have helped hundreds of clients heal through telehealth.
Browse our EMDR-certified therapists to find your match.
Does Insurance Cover EMDR Therapy?
Most insurance plans cover EMDR therapy because it’s an evidence-based treatment.
How insurance coverage works:
EMDR is billed as psychotherapy, not as a separate procedure. Insurance companies cover it under mental health benefits just like other therapy approaches.
What affects coverage:
- Requires mental health diagnosis (PTSD, anxiety, depression, etc.)
- Subject to your mental health benefits, deductible, and copay
- May require prior authorization from insurance company
- In-network vs. out-of-network rates differ
At The Empowering Space:
While we’re private-pay, we provide detailed superbills for out-of-network insurance reimbursement. Many clients receive 50-80% reimbursement from their insurance companies.
For comprehensive information on insurance coverage: Does Insurance Cover EMDR Therapy? Complete Coverage Guide.
Affordable EMDR therapy options:
- MSW intern therapists: $35 per session with expert supervision
- Licensed EMDR therapists: Competitive rates
- Sliding scale available based on financial need
View our pricing options to find affordable EMDR therapy.
EMDR Therapy vs. Other Trauma Treatments: How Do They Compare?
Understanding how EMDR compares to other treatments helps you make informed decisions.
Let’s compare EMDR to the main alternatives.
EMDR vs. Trauma-Focused CBT
Both EMDR and trauma-focused cognitive behavioral therapy (TF-CBT) are evidence-based for PTSD.
Similarities:
- Both endorsed by major health organizations
- Both address traumatic memories directly
- Both produce significant symptom reduction
- Both require trained therapists
Key differences:
EMDR approach:
- Uses bilateral stimulation to facilitate processing
- Doesn’t require detailed verbal trauma narration
- Often faster (fewer sessions needed)
- Minimal homework between sessions
- Focuses on memory reprocessing
TF-CBT approach:
- Uses cognitive restructuring techniques
- Requires talking about trauma in detail
- May take longer (more sessions)
- Includes homework assignments
- Focuses on changing thoughts and behaviors
Research comparison:
Seven of ten randomized controlled trials show EMDR is faster or more effective than trauma-focused CBT. Both are excellent options with strong evidence bases.
Some people prefer the structured, cognitive approach of CBT. Others prefer EMDR’s less verbal, more processing-focused approach.
EMDR vs. Prolonged Exposure Therapy
Prolonged Exposure (PE) is another evidence-based PTSD treatment.
How Prolonged Exposure works:
- Requires repeatedly describing trauma in detail
- Includes confronting trauma reminders systematically
- Homework involves listening to recorded trauma narratives
- Can be very emotionally distressing
EMDR advantages over PE:
- Less verbal description of trauma required
- Significantly less homework
- Many people find it less distressing
- Often produces faster results
- Lower dropout rates (more people complete treatment)
When PE might be better:
Some people prefer PE’s highly structured, predictable format. The explicit exposure approach works well for certain individuals.
Both treatments are effective. Choice often comes down to personal preference and therapist recommendation.
EMDR vs. Medication for PTSD
Medications (SSRIs like Prozac, Zoloft, Paxil) are commonly prescribed for PTSD.
How medications work for PTSD:
- Reduce anxiety and depression symptoms
- Don’t address underlying traumatic memories
- May have side effects (sexual dysfunction, weight gain, sleep changes)
- Require ongoing use (symptoms often return when stopped)
- Work fairly quickly (4-6 weeks for effect)
How EMDR therapy works:
- Processes underlying traumatic memories
- No side effects from treatment itself
- Produces lasting results after treatment ends
- Addresses root cause, not just symptoms
- Takes several sessions to see results
Combination approach:
Some people benefit from both medication AND EMDR therapy, especially during acute distress. Medication can provide stability while EMDR addresses underlying trauma.
Many people successfully discontinue medication after completing EMDR therapy because the root cause has been treated.
What to Expect from EMDR Therapy: Your Questions Answered
Knowing what EMDR feels like helps reduce anxiety about starting treatment.
Let’s address practical questions about the experience.
What Does an EMDR Session Feel Like?
The physical and emotional experience varies by person.
The eye movement experience:
You follow your therapist’s fingers moving slowly side-to-side about 12-18 inches from your face. The movement isn’t fast or jerky.
Most people find it similar to watching a slow-motion tennis match. Some find eye movements slightly tiring but not painful.
If eye movements don’t work for you, your therapist can use tapping or audio tones instead.
The emotional experience:
You may feel intense emotions—sadness, anger, fear, grief. This is completely normal and expected as you process trauma.
Your therapist guides you through these emotions safely. You’re not alone with the feelings.
Some sessions are emotionally intense. Others feel calmer as processing progresses.
The mental experience:
Different memories, sensations, and insights may arise spontaneously during bilateral stimulation. This is your brain making connections and processing.
You might think of related memories you hadn’t connected before. New perspectives on the trauma may emerge.
You’re awake and aware the whole time—not in a trance or altered state.
After EMDR sessions:
You might feel emotionally drained or tired. This is normal. Processing trauma takes energy.
Some people report vivid dreams in the nights following sessions. Your brain continues processing during sleep.
You might feel emotionally raw for a day or two. This typically subsides as processing completes.
For a detailed session-by-session breakdown: What Happens During EMDR Therapy? Your Complete First-Timer’s Guide.
Can EMDR Make Things Worse?
Some people worry EMDR will increase their distress.
Temporary increases in distress are normal:
Yes, some people feel temporarily worse as they process trauma. This is called “processing distress” and is expected.
Why this happens:
You’re bringing up painful memories that were buried or avoided. Processing them means feeling them first before they can heal.
It’s similar to cleaning an infected wound—it might hurt during treatment, but it’s necessary for healing.
How EMDR therapists prevent overwhelming distress:
- Thorough preparation phase teaching coping skills first
- Going at your pace (you control the speed)
- Using the “stop signal” when you need a break
- Ending sessions with stabilization techniques
- Not processing trauma until you’re ready
True adverse effects are rare:
When conducted properly by trained EMDR therapists following the eight-phase protocol, serious adverse effects are very rare.
The benefits of trauma processing far outweigh temporary discomfort during sessions.
Red flags indicating poor EMDR practice:
- Therapist rushes into trauma processing without preparation
- Skips teaching coping skills
- Doesn’t respect your stop signal
- Processes multiple traumas simultaneously
- Dismisses your concerns about distress
If you experience these, find a better-trained EMDR therapist.
Does EMDR Work for Everyone?
EMDR is highly effective, but not universal.
Success rates vary by trauma type:
Highest success rates:
- Single-incident trauma (90% success rate)
- Recent trauma (processed more quickly)
- Simple PTSD without complications
Moderate success rates:
- Complex trauma (longer treatment needed but effective)
- Multiple traumas (requires more sessions)
- Childhood abuse (very treatable but takes time)
May not work well without modification:
- Active addiction (treat addiction first, then trauma)
- Severe dissociation (requires specialized dissociation protocol)
- Insufficient preparation phase
Individual variation matters:
Like all therapies, EMDR works better for some people than others. Most clients see significant improvement, but not everyone achieves complete symptom resolution.
Factors affecting success:
- Severity and duration of trauma
- Quality of therapeutic relationship
- Therapist training and skill
- Client’s ability to tolerate processing
- Co-occurring mental health conditions
If EMDR doesn’t work for you:
Some people don’t respond to EMDR or find it too distressing. That’s okay. Other effective trauma treatments exist:
- Trauma-focused CBT
- Prolonged Exposure therapy
- Somatic therapies
- Narrative therapy
Your therapist can help you find an alternative approach.
Frequently Asked Questions About EMDR Therapy
What does EMDR stand for?
EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a type of psychotherapy that uses bilateral stimulation (usually eye movements) to help your brain process traumatic memories that got stuck. The therapy was developed by Dr. Francine Shapiro in 1989.
What is EMDR therapy used for?
EMDR therapy is primarily used to treat PTSD and trauma-related conditions. It also effectively treats anxiety disorders, depression, panic attacks, phobias, grief, addiction (when trauma-related), eating disorders, and chronic pain. The World Health Organization recognizes EMDR as an effective treatment for trauma in children, adolescents, and adults.
Does EMDR really work?
Yes, EMDR works. Over 30 randomized controlled trials demonstrate its effectiveness. Studies show 84-90% of single-trauma victims no longer have PTSD after three 90-minute sessions. The World Health Organization, American Psychological Association, and Department of Veterans Affairs all recognize EMDR as an evidence-based treatment.
How does EMDR work?
EMDR works by using bilateral stimulation (eye movements, tapping, or sounds) while you focus on traumatic memories. This appears to activate your brain’s natural processing mechanisms similar to REM sleep. Your brain reprocesses the stuck memory, integrating it properly so it no longer causes distress.
Is EMDR evidence-based?
Yes, EMDR is evidence-based. It’s recognized by the World Health Organization, American Psychological Association, American Psychiatric Association, and Department of Veterans Affairs. Over 30 randomized controlled trials support its effectiveness for PTSD and trauma. The research base continues growing with hundreds of published studies.
Is EMDR covered by insurance?
Yes, most insurance plans cover EMDR therapy under mental health benefits. It’s billed as psychotherapy, not separately. Coverage requires a mental health diagnosis like PTSD, anxiety, or depression. Check your specific plan for details on deductibles, copays, and prior authorization requirements.
Is EMDR like hypnosis?
No, EMDR is not hypnosis. During EMDR, you remain fully awake, aware, and in control. You’re not in a trance or altered state. While both involve focused attention, the mechanisms and goals differ completely. EMDR uses bilateral stimulation to facilitate memory processing, not suggestion or trance induction.
Can EMDR be done online or virtually?
Yes, EMDR can be done effectively online. Research shows virtual EMDR therapy produces equivalent outcomes to in-person treatment. Therapists use on-screen bilateral stimulation, audio tones through headphones, or guide you in self-tapping. Online EMDR became widely adopted during COVID-19 with excellent results.
How many EMDR sessions do I need?
Session number varies by trauma complexity. Single-incident trauma typically requires 3-6 sessions. Multiple traumas average 8-12 sessions. Complex PTSD may need 12-30+ sessions. Each session lasts 60-90 minutes. Your therapist will estimate your timeline based on your specific situation.
What happens during an EMDR session?
During EMDR, you focus on a traumatic memory while following bilateral stimulation (eye movements, tapping, or sounds). You notice whatever thoughts, feelings, or sensations arise. The therapist guides you through sets of bilateral stimulation until the memory’s distress decreases significantly. Sessions last 60-90 minutes.
Does EMDR work for complex PTSD?
Yes, EMDR effectively treats Complex PTSD (C-PTSD) from prolonged trauma like childhood abuse or domestic violence. Complex PTSD requires more sessions than simple PTSD—typically 12-30+ sessions. The therapy addresses multiple traumatic memories and their impact on identity and relationships. Success rates are good with adequate treatment time.
Can EMDR help with anxiety?
Yes, EMDR helps with anxiety disorders, especially when anxiety stems from traumatic experiences. Research shows significant anxiety reduction after EMDR treatment. It works well for panic disorder, social anxiety, phobias, and generalized anxiety disorder when trauma contributes to symptoms.
Can EMDR help with OCD?
EMDR may help OCD in specific cases, particularly if OCD developed after trauma. However, it’s not a first-line treatment for OCD. Exposure and Response Prevention (ERP) remains the gold standard OCD treatment. Some people benefit from combining EMDR for trauma with ERP for OCD symptoms.
Can EMDR be harmful?
EMDR is generally safe when conducted properly by trained therapists. Some people temporarily feel worse as they process trauma (normal and expected). True adverse effects are rare with proper protocol. EMDR may be inappropriate for people with active psychosis, severe dissociation, epilepsy, or recent brain injury without modifications.
Can EMDR cause false memories?
There’s no evidence EMDR causes false memories when conducted properly. EMDR therapists don’t suggest or implant memories. You process your own memories as you remember them. Proper EMDR training emphasizes not leading clients or suggesting content. The therapy activates natural processing, not memory creation.
Why is EMDR controversial?
EMDR faced early controversy because the mechanism seemed too simple and early research had methodological issues. Some questioned whether eye movements were necessary. Despite initial skepticism, 30+ years of research have established EMDR as evidence-based. Major health organizations now recognize its effectiveness.
Who created EMDR therapy?
Dr. Francine Shapiro, a psychologist, created EMDR therapy in 1989. She discovered eye movements reduced distressing thoughts during a walk in the park. She then systematically researched and developed this observation into the eight-phase EMDR protocol used today. The EMDR Institute and EMDR International Association now provide standardized training.
What are the 8 phases of EMDR?
The eight phases are: (1) History taking and treatment planning, (2) Preparation and teaching coping skills, (3) Assessment of target memory, (4) Desensitization using bilateral stimulation, (5) Installation of positive beliefs, (6) Body scan for residual tension, (7) Closure and stabilization, (8) Reevaluation of progress.
Can EMDR make things worse?
EMDR can temporarily increase distress as you process trauma. This “processing distress” is normal and expected, not the therapy making things worse. With proper preparation phase and therapist support, this temporary discomfort leads to healing. True worsening is rare with properly trained therapists following the eight-phase protocol.
Is EMDR better than CBT?
Both EMDR and trauma-focused CBT are effective, evidence-based treatments. Seven of ten studies show EMDR works faster or produces superior results. Some people prefer EMDR’s less verbal approach. Others prefer CBT’s cognitive focus. Both are excellent options. Choice depends on personal preference and therapist recommendation.
What is bilateral stimulation in EMDR?
Bilateral stimulation means alternating stimulation of both sides of your brain. In EMDR, this happens through side-to-side eye movements, alternating taps on hands or knees, or sounds alternating between ears. All methods work equally well. Bilateral stimulation appears to help activate natural memory processing.
Do I have to talk about my trauma in EMDR?
No, you don’t have to describe trauma in detail. EMDR requires identifying the target memory and associated negative beliefs, but you don’t narrate the entire traumatic event. The bilateral stimulation facilitates processing without extensive verbal description. This makes EMDR more tolerable for many people than talk-therapy approaches.
How long does EMDR therapy take?
Treatment duration varies. Single-incident trauma averages 3-6 sessions. Multiple traumas average 8-12 sessions. Complex PTSD may require 12-30+ sessions. Sessions last 60-90 minutes. Some therapists offer intensive EMDR with longer sessions. Your specific timeline depends on trauma complexity and processing pace.
What should I expect after EMDR?
After EMDR sessions, you may feel tired or emotionally drained. Some people have vivid dreams as processing continues during sleep. You might feel emotionally raw for 1-2 days. These effects are temporary. As treatment progresses, trauma symptoms decrease significantly, and you’ll notice the memory no longer triggers intense reactions.
How do I find an EMDR therapist?
Search the EMDRIA therapist directory at www.emdria.org to find certified EMDR therapists. Look for licensed mental health professionals with EMDR basic training (40+ hours minimum). EMDRIA certification indicates advanced training and consultation. Ask about their experience treating your specific type of trauma.
Is EMDR therapy effective?
Yes, EMDR therapy is highly effective. Research shows 84-90% success rates for single-trauma PTSD. Studies demonstrate significant improvement in 3-6 sessions for simple trauma, 8-12 for multiple traumas. The World Health Organization, American Psychological Association, and Department of Veterans Affairs recognize EMDR as effective.
Does EMDR work for everyone?
EMDR doesn’t work for everyone, like any therapy. Success rates are 84-90% for single-trauma victims, 77% for multiple-trauma victims. Effectiveness depends on trauma complexity, therapist skill, therapeutic relationship, and individual factors. Some people don’t respond to EMDR and benefit from alternative trauma treatments instead.
Can EMDR be done via telehealth?
Yes, EMDR works effectively via telehealth. Research shows online EMDR produces equivalent outcomes to in-person sessions. Therapists use on-screen bilateral stimulation, audio tones through headphones, or guided self-tapping. Virtual EMDR became widely used during COVID-19 with excellent results continuing today.
What is the success rate of EMDR?
Success rates vary by trauma type. Single-incident trauma shows 84-90% PTSD remission after 3 sessions. Multiple-trauma victims show 77% success after 6 sessions. Complex trauma requires more sessions but shows good outcomes. Overall, EMDR demonstrates high effectiveness across diverse trauma populations in controlled studies.
Is EMDR real or pseudoscience?
EMDR is real, evidence-based therapy, not pseudoscience. It’s recognized by the World Health Organization, American Psychological Association, American Psychiatric Association, and Department of Veterans Affairs. Over 30 randomized controlled trials support its effectiveness. More than 100,000 therapists worldwide practice EMDR with over 7 million clients treated.
Is EMDR Therapy Right for You?
You’ve learned what EMDR therapy is, how it works, and what research supports its effectiveness. Now comes the personal question: Is EMDR right for you?
EMDR therapy might be right for you if:
You’re experiencing PTSD symptoms that interfere with daily life. You’ve tried talk therapy but still struggle with traumatic memories. You want trauma treatment that doesn’t require describing everything in detail. You prefer shorter-term therapy over years of treatment.
The evidence is clear: EMDR works for most people with trauma.
Consider trying EMDR if:
You experience flashbacks, nightmares, or intrusive thoughts about traumatic events. Reminders of trauma trigger panic attacks or intense anxiety. You avoid places, people, or situations because of past trauma. Depression or anxiety stems from traumatic experiences.
EMDR addresses the root cause of these symptoms, not just managing them.
Red flags that EMDR might not be appropriate:
You’re currently using substances heavily (address addiction first). You have active psychosis or severe dissociation without stabilization. You recently had a stroke or brain injury. You have epilepsy (eye movements may trigger seizures).
These don’t permanently rule out EMDR, but require modifications or preliminary treatment.
The most important factor:
Finding a properly trained EMDR therapist who makes you feel safe and understood matters more than anything else. The therapeutic relationship predicts success more than the specific technique used.
Trust your instincts:
If EMDR feels right after learning about it, try it. If it doesn’t resonate, explore other trauma treatments. Multiple evidence-based options exist.
What happens next:
EMDR therapy could help you finally process traumatic memories that have controlled your life for years. The research shows most people experience significant improvement in just a few months.
Imagine remembering your trauma without the intense fear, shame, or physical reactions. That’s what successful EMDR treatment offers.
Your trauma happened in the past. EMDR helps your brain finally recognize that truth emotionally, not just intellectually.
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📚 Learn More About EMDR
Dive deeper into specific aspects of EMDR therapy:
- What Happens During EMDR Therapy Sessions
- Does Insurance Cover EMDR Therapy?
- Who Shouldn’t Do EMDR Therapy
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