Eye Movement Desensitization and Reprocessing (EMDR) therapy is a powerful, evidence-based treatment that helps people heal from the emotional distress caused by difficult life experiences. If you’re struggling with traumatic memories or wondering if EMDR might help you, this comprehensive guide will explain what EMDR therapy is, how it works, and why it might be the right treatment option for you.
TLDR
- EMDR therapy is an evidence-based treatment that uses eye movements or other bilateral stimulation to help process traumatic memories and reduce their emotional impact.
- The therapy follows a structured 8-phase protocol and doesn’t require detailed discussions of traumatic events or extensive homework, making it accessible for those who find talking about trauma difficult.
- EMDR is recognized by major health organizations including the World Health Organization as an effective treatment for PTSD and has shown effectiveness for other conditions including depression, anxiety, and phobias.
- Research shows EMDR can work more quickly than some other trauma therapies, with many people experiencing significant relief in just a few sessions.
Get Help With EMDR Therapy at Revive Counseling
If you’re struggling with the effects of trauma or other difficult life experiences, EMDR therapy at Revive Counseling could help you find relief and healing. Our trained therapists specialize in using EMDR to help clients process traumatic experiences and move forward with their lives.
You don’t have to continue living with the burden of traumatic memories. Take the first step toward healing today by contacting us to schedule a consultation. Our compassionate team is ready to help you determine if EMDR is right for you and guide you through the journey of recovery.
Understanding EMDR Therapy: Definition and Background
EMDR therapy is a structured psychotherapy approach that helps people recover from trauma and other distressing life experiences. Developed in the late 1980s by psychologist Dr. Francine Shapiro, EMDR therapy has grown to become one of the most researched and validated treatments for post-traumatic stress disorder (PTSD) and trauma-related conditions.
The name itself—Eye Movement Desensitization and Reprocessing—describes key elements of the therapy:
- Eye Movement: The therapy involves bilateral stimulation, often through guided eye movements
- Desensitization: Reducing the emotional distress linked to traumatic memories
- Reprocessing: Helping the brain process and integrate traumatic memories in a healthier way
What sets EMDR apart from many other therapies is that it doesn’t require detailed discussions about distressing events or extended homework between sessions. Instead, it focuses on changing how traumatic memories are stored in the brain.
EMDR therapy has gained worldwide recognition as an effective treatment method. The World Health Organization has recognized EMDR as an effective treatment for trauma, and major mental health organizations including the American Psychological Association have endorsed it as a first-line treatment for PTSD.
How Does EMDR Therapy Work?
EMDR therapy is based on the Adaptive Information Processing (AIP) model, which suggests that mental health problems often stem from unprocessed traumatic experiences. According to this model, the brain naturally processes everyday experiences during sleep, particularly during REM (rapid eye movement) sleep. However, traumatic experiences can overwhelm this natural processing system.
When traumatic memories remain unprocessed, they continue to cause distress whenever they’re triggered. The emotions, physical sensations, and beliefs associated with the original trauma can feel as intense and real as when they first occurred, even years later.
EMDR therapy helps the brain process these traumatic memories through bilateral stimulation—typically eye movements, but sometimes taps or tones—while the person briefly focuses on the traumatic memory. According to the American Psychological Association, this approach helps patients process distressing memories, reduce their lingering effects, and allow them to develop more adaptive coping mechanisms.
Research suggests several possible explanations for why bilateral stimulation works:
- It may mimic the brain’s natural REM sleep processing
- The dual attention (focusing on both the memory and the eye movements) may tax working memory, reducing the vividness of distressing images
- It may help connect isolated trauma networks with adaptive memory networks
A meta-analysis published in PLOS One found that EMDR therapy produces significant reductions in PTSD symptoms, with moderate to large effect sizes. This research supports the neurobiological theories behind EMDR’s effectiveness.
The 8 Phases of EMDR Therapy
EMDR therapy follows a structured eight-phase approach that provides a comprehensive framework for processing traumatic memories safely and effectively:
Phase 1: History-Taking and Treatment Planning
Your therapist will discuss your history, identify treatment targets (specific memories, current triggers, and future goals), and develop a personalized treatment plan.
Phase 2: Preparation
Before processing traumatic memories, your therapist will teach you self-regulation techniques to help manage emotional distress between sessions. This creates a foundation of stability and coping skills.
Phase 3: Assessment
You’ll identify a specific memory to target and its components:
- A vivid image representing the memory
- A negative belief about yourself related to the memory (e.g., “I’m not safe”)
- A positive belief you’d prefer to have (e.g., “I am safe now”)
- Emotions and physical sensations associated with the memory
Phases 4-6: Processing
These phases involve the core work of EMDR therapy:
- Phase 4 (Desensitization): You’ll focus briefly on the target memory while engaging in bilateral stimulation, allowing the brain to process the experience.
- Phase 5 (Installation): Strengthening the connection between the memory and positive belief.
- Phase 6 (Body Scan): Identifying and processing any remaining physical sensations.
Phase 7: Closure
Each session ends with stabilization techniques to ensure you feel grounded before leaving, regardless of whether processing is complete.
Phase 8: Reevaluation
At the beginning of subsequent sessions, your therapist will check how the previously targeted memory feels now and assess progress.
This structured approach ensures safety and effectiveness throughout the EMDR process. According to the Department of Veterans Affairs, the full EMDR protocol typically takes 8-12 sessions, though some people experience significant relief in fewer sessions.
What Conditions Can EMDR Therapy Treat?
While EMDR was initially developed to treat post traumatic stress disorder, research has shown its effectiveness for a variety of conditions:
PTSD and Trauma
EMDR therapy is most well-known for treating PTSD, with numerous studies supporting its effectiveness. It helps process traumatic events ranging from combat experiences and natural disasters to physical or sexual assault. Research indicates that 84-90% of single-trauma victims no longer have PTSD after just three EMDR sessions.
Depression and Anxiety
Many people experience depression or anxiety alongside trauma. EMDR can help address these conditions, especially when they’re linked to difficult life experiences. Studies show EMDR significantly reduces depression symptoms in many patients.
Other Applications
Research supports EMDR’s effectiveness for:
- Phobias and panic disorders
- Grief and loss
- Pain management
- Addictions (when trauma is a contributing factor)
- Self-esteem issues rooted in negative experiences
Special Populations
EMDR has been adapted for various populations:
- Children and adolescents
- Veterans with combat trauma
- First responders
- Survivors of natural disasters
- Those with complex trauma histories
The Department of Veterans Affairs notes that EMDR has been studied across diverse populations, including refugees, sexual assault survivors, and individuals with various trauma types, showing broad effectiveness across different groups.
What to Expect During a Typical EMDR Therapy Session
A typical EMDR therapy session lasts about 60-90 minutes. Here’s what you can expect during the processing phases of treatment:
Setting Up
You’ll sit comfortably facing your therapist. Depending on the bilateral stimulation method used, your therapist might:
- Guide your eye movements by moving their fingers back and forth
- Use a light bar with moving lights
- Provide handheld tactile devices that alternate vibrations
- Use headphones with alternating tones
The Process
- Focusing: You’ll briefly focus on the target memory, along with associated thoughts, emotions, and sensations
- Bilateral Stimulation: While maintaining that focus, you’ll follow the therapist’s fingers or lights with your eyes (or experience the alternating taps/tones)
- Free Association: Your mind will naturally move to related thoughts, feelings, or memories
- Checking In: Periodically, your therapist will ask what you’re noticing and guide you to continue
After Processing
Many people report that traumatic experiences feel less vivid and distressing after EMDR therapy. The memory doesn’t disappear, but it no longer carries the same emotional charge. Physical sensations related to the trauma often diminish as well.
It’s normal to continue processing between sessions. You might notice new insights, dreams, or emotions emerging. Your therapist will help you manage any distress that arises between appointments.
EMDR vs. Other Therapy Approaches
EMDR differs from other therapy approaches in several key ways:
EMDR and Cognitive Behavioral Therapy (CBT)
Both EMDR and cognitive behavioral therapy are evidence-based treatments for trauma, but they work differently:
- CBT focuses on identifying and changing negative thought patterns and behaviors through homework assignments and specific cognitive techniques
- EMDR targets the memory itself, using bilateral stimulation to help the brain reprocess the experience without extensive homework or cognitive restructuring
Research shows both approaches are effective, but EMDR may work more quickly for some people. A study comparing EMDR to Prolonged Exposure therapy found that EMDR required less exposure time to traumatic memories and processed more traumatic memories in fewer sessions.
EMDR and Traditional Talk Therapy
Unlike traditional talk therapy, EMDR:
- Doesn’t require detailed descriptions of the traumatic event
- Focuses more on the client’s internal experience than on dialog
- Has a structured protocol rather than an open-ended approach
- Often produces results in fewer sessions
EMDR as Part of Comprehensive Treatment
At Revive Counseling, EMDR therapy is often integrated with other therapeutic approaches to provide comprehensive mental health treatment. Your therapist might combine EMDR with:
- Mindfulness practices
- Somatic (body-centered) approaches
- Cognitive techniques
- Emotion regulation skills
This integrated approach ensures that all aspects of your well-being are addressed.
Is EMDR Therapy Right for You?
EMDR therapy can be beneficial for many people, but it’s particularly well-suited for certain situations:
Who Might Benefit from EMDR Therapy
- People who have experienced specific traumatic events
- Those struggling with PTSD symptoms like flashbacks, nightmares, or intrusive memories
- Individuals who find it difficult to talk about their trauma in detail
- Those who haven’t responded well to other therapy approaches
- People looking for an evidence-based trauma treatment
When EMDR Might Not Be Appropriate
- During acute crisis situations
- When severe dissociation is present without stabilization
- For individuals with certain eye conditions (alternative bilateral stimulation can be used)
- When other conditions need to be addressed first
Questions to Ask When Considering EMDR Therapy
- Is my therapist fully trained and certified in EMDR therapy?
- How many sessions might I need?
- What kind of bilateral stimulation do you use?
- How will we know if EMDR is working?
- What can I do between sessions if I feel overwhelmed?
EMDR at Revive Counseling in Spokane
At Revive Counseling, our trained EMDR therapists provide this effective trauma treatment in a safe, supportive environment. We’ll work with you to determine if EMDR is right for your specific situation and customize the approach to meet your needs.
Frequently Asked Questions About EMDR Therapy
What does a typical EMDR therapy session look like?
A typical EMDR therapy session lasts 60-90 minutes. Your therapist will guide you to briefly focus on a traumatic memory while engaging in bilateral stimulation, typically through eye movements. Unlike traditional talk therapy, you don’t need to discuss the details of your trauma extensively. The therapy helps your brain process the memory so it becomes less distressing. As you process traumatic experiences, you may notice changes in how you perceive the memory and feel about yourself.
How does EMDR therapy help with traumatic memories?
EMDR therapy helps with traumatic memories by activating the brain’s natural healing system. When we experience trauma, the memory can become “frozen” with all the original emotions, beliefs, and physical sensations intact. EMDR uses bilateral stimulation to help the brain process these memories. According to research, this may work by similar mechanisms to REM sleep, where the brain naturally processes experiences. After successful treatment, traumatic memories still exist, but they no longer cause intense emotional distress when recalled.
What mental health conditions can EMDR therapy treat?
While EMDR therapy is best known for treating post traumatic stress disorder, it can effectively address many other mental health issues. Research supports its use for anxiety disorders, depression, phobias, and complicated grief. EMDR can also help with panic attacks, addiction issues when linked to trauma, and certain personality disorders. Many studies have shown EMDR’s effectiveness for treating other mental health conditions that stem from adverse life experiences, making it a versatile treatment option for various psychological concerns.
How is EMDR different from trauma-focused psychotherapy?
EMDR is actually a form of trauma-focused psychotherapy, but it differs from other approaches in several ways. Traditional trauma-focused psychotherapies often require detailed verbal accounts of traumatic events and homework between sessions. EMDR therapy focuses on processing the memory through bilateral stimulation without extensive talking or homework. While cognitive behavioral therapy challenges negative thoughts directly, EMDR allows natural cognitive shifts to occur through processing. The bilateral stimulation component is unique to EMDR and is believed to facilitate processing in ways that other trauma treatments don’t employ.
Is EMDR therapy recognized by the World Health Organization?
Yes, EMDR therapy is recognized by the World Health Organization as an effective treatment for PTSD in adults. The WHO included EMDR in its 2013 guidelines for the management of conditions specifically related to stress. This recognition places EMDR alongside trauma-focused cognitive behavioral therapy as a first-line treatment for trauma. Major health organizations including the American Psychological Association, the Department of Veterans Affairs, and the International Society for Traumatic Stress Studies have also recognized EMDR as an evidence-based treatment, based on randomized clinical trials demonstrating its effectiveness.
How effective is EMDR for treating trauma compared to other therapies?
Research shows EMDR therapy is highly effective for treating trauma, with effectiveness comparable to other evidence-based treatments like cognitive behavioral therapy. According to the Department of Veterans Affairs, studies show that 84-90% of single-trauma victims no longer have PTSD after just three 90-minute EMDR sessions. Comparative studies have found EMDR to be more efficient than some other approaches, requiring less exposure to traumatic content while achieving similar or better outcomes. Meta-analyses consistently show moderate to large effect sizes for EMDR in reducing PTSD symptoms, supporting its status as a first-line treatment for trauma.