What Is EMDR Therapy? How It Works, Why It Helps, and What to Expect in Counseling

If you’ve been exploring trauma therapy, you’ve probably come across the term EMDR—short for Eye Movement Desensitization and Reprocessing.
EMDR has become one of the most researched, respected, and effective treatments for trauma, PTSD, anxiety, and overwhelming life experiences. But many people still wonder:

How does EMDR actually work? What happens in a session? And is it right for me?

This guide breaks down everything you need to know in a clear, compassionate way.

What Is EMDR Therapy?

EMDR is a specialized form of therapy that helps the brain reprocess traumatic or distressing memories so they no longer feel overwhelming, triggering, or emotionally charged.

Unlike traditional talk therapy, EMDR does not require you to retell your entire trauma story in detail. Instead, it helps the brain resume its natural healing process by using a technique called bilateral stimulation, often through:

• Side-to-side eye movements

• Gentle tapping

• Alternating sounds or vibrations

When done correctly and safely, EMDR allows the mind and body to release what has been stuck—often for years.

How Trauma Gets “Stuck” in the Brain

When something frightening, painful, or overwhelming happens, the brain can become too flooded to process the experience normally.
Instead of being filed away as a completed memory, trauma can get stored in a raw, unprocessed form.

This can lead to:

• Flashbacks

• Anxiety or panic

• Chronic shame

• Emotional numbness

• Overreactive triggers

• Negative beliefs like “I’m not safe,” “I’m unlovable,” or “I’m powerless.”

EMDR helps unlock these stuck memories and integrate them into the brain’s long-term memory network—where they belong—so they no longer hijack your emotional world.

How EMDR Works: The AIP Model (Adaptive Information Processing)

EMDR is based on the AIP model, which says:

Humans are wired to heal.
Trauma blocks that healing.
EMDR reopens the brain’s natural ability to process and integrate information.

Think of EMDR as helping the brain “digest” what was previously too overwhelming.
Once the memory is reprocessed, it becomes less distressing—often dramatically so.

What Happens in an EMDR Session? (The 8 Phases)

EMDR is structured, safe, and always done at a pace that feels right for you.
Here’s a look at the eight phases:

1- History & Treatment Planning

We explore what brings you to therapy, your symptoms, your strengths, and your goals.
Together, we identify the experiences that may still be affecting your present life.

2- Preparation (Stabilization & Regulation)

Before touching any trauma, we build:

• Emotional regulation skills

• Grounding tools

• Safe/calm place exercises

• Nervous system awareness

• Coping strategies for between sessions

You are never thrown into trauma work unprepared.

3- Assessment

We identify the specific target memory, image, belief, emotions, and body sensations connected to the experience.

Example negative beliefs:

• “I’m not safe.”

• “I’m not good enough.”

• “It was my fault.”

Example positive beliefs we work toward:

• “I can protect myself now.”

• “I am strong.”

• “I did the best I could.”

4- Desensitization

This is where the bilateral stimulation happens.
You focus on the memory briefly while engaging in eye movements or tapping.

The brain begins reprocessing, and you may notice:

• New insights

• Emotional release

• Memory fragments surfacing

• The distress level dropping

You remain in control at all times.

5- Installation

We strengthen a new, healthier belief that replaces the old trauma-based belief.

6- Body Scan

We check for any remaining tension, sensations, or emotional residue and clear it using additional EMDR.

7- Closure

You leave the session feeling grounded, calmer, and safe—regardless of how much processing occurred.

8- Reevaluation

At the next session, we review progress and continue moving forward.

What EMDR Doesn’t Require

One of the most comforting aspects of EMDR is that:

• You don’t need to describe your trauma in detail.

• You don’t have to relive it.

• You don’t have to “push through” emotional pain.

Your therapist guides you gently, ensuring your body and nervous system stay regulated.

Who Can Benefit From EMDR?

EMDR is highly effective for:

• PTSD

• Childhood trauma

• Attachment wounds

• Anxiety and panic

• Shame and self-worth issues

• Grief and loss

• Emotional abuse or narcissistic abuse

• Car accidents, medical trauma, or sudden events

• First responder trauma

• Sexual assault

• Phobias and performance fears

• Relationship triggers and patterns

• Complex trauma (C-PTSD)

Many clients who feel “stuck” in talk therapy experience breakthrough healing with EMDR.

Why EMDR Works So Well

Research shows EMDR can create:

Faster results than traditional talk therapy

Because EMDR works with the brain’s natural processing system.

Deep changes in core beliefs

Clients often shift from “I’m powerless” to “I survived” or “I’m worthy.”

Reduced emotional intensity

Triggers lose their charge.

Better nervous system regulation

Less overwhelm. More safety.

Healing in both mind and body

EMDR addresses the full neurobiological impact of trauma.

Is EMDR Safe?

Yes—when done by a trained, licensed therapist.
Safety is the foundation of EMDR, and therapy never moves faster than your nervous system can handle.

Your therapist will help you:

• Build stability before processing

• Stay grounded during sessions

• Use coping tools between sessions

• Develop emotional resilience

Treatment is always collaborative.

What Clients Often Say After EMDR

Many describe:

• Feeling lighter

• Remembering the trauma without the emotional intensity

• Gaining new understanding

• Feeling more present

• Acting from empowerment instead of fear

• Noticing reduced anxiety or reactivity

Some even say it feels like “the memory finally stopped haunting me.”

Is EMDR Right for You?

EMDR may be a good fit if you:

• Feel stuck in old patterns

• Have painful memories that feel “unfinished”

• Want to heal without retelling your trauma repeatedly

• Experience anxiety, shame, or self-doubt

• Are ready for a deeper level of healing

Together, we can explore whether EMDR is the next step in your therapeutic journey.

Begin EMDR Therapy

If you're curious about EMDR or wondering if it could help you, we’re here to support you.
You deserve healing that feels safe, empowering, and possible.

Book a consultation to explore EMDR therapy
Learn more about trauma and nervous system healing

Your healing is not only possible—it’s your birthright.