EMDR Therapy

What is EMDR?

EMDR is a form of psychotherapy developed by psychologist Francine Shapiro in the late 1980s to help people recover from trauma and other distressing life experiences. The name stands for Eye Movement Desensitization and Reprocessing. The central idea is that when something overwhelming happens, the brain may not fully process the memory, leaving it stored with the original images, emotions, and body sensations intact. Years later, a reminder can bring all of that flooding back as if the event were happening again.

EMDR aims to help the brain finish processing those stuck memories. During a session you briefly call a difficult memory to mind while the therapist guides you through sets of bilateral stimulation, most often side-to-side eye movements, though taps or tones may also be used. This dual attention, focusing inward on the memory while tracking an external cue, appears to lower the emotional charge of the memory so it can be filed away like an ordinary one. People often describe the event afterward as something that happened in the past rather than something that still feels present.

Importantly, EMDR is not hypnosis, and you stay fully awake and in control throughout. Unlike many talk therapies, it does not require you to describe the event in detail, analyze it, or complete tasks between sessions. The American Psychological Association recognizes it as an evidence-based option for trauma.

What it helps with

EMDR is best known and most studied as a treatment for post-traumatic stress disorder, including PTSD from a single event such as an assault, accident, or disaster, as well as more complex trauma built up over time. It is widely used with survivors of abuse, combat veterans, first responders, and people coping with grief or sudden loss.

Clinicians also apply EMDR to a broader range of concerns connected to painful experiences, including:

• Anxiety and panic linked to specific events or triggers
• Phobias and performance anxiety
• Depression tied to loss or unresolved experiences
• Distress after a medical diagnosis or procedure
• The lingering effects of childhood adversity

EMDR is not a fit for every situation, and a therapist will assess whether it is appropriate for you, sometimes recommending it alongside or instead of other approaches.

The eight phases

EMDR follows a standardized eight-phase protocol. The phases are not all separate appointments; several often happen within one session.

• 1. History and treatment planning: the therapist gathers your background and identifies the memories to target.
• 2. Preparation: you learn what to expect and practice calming and grounding techniques you can use anytime.
• 3. Assessment: you identify a specific memory, the negative belief attached to it, and a positive belief you would prefer.
• 4. Desensitization: you hold the memory in mind during sets of bilateral stimulation until its distress fades.
• 5. Installation: the positive belief is strengthened and linked to the memory.
• 6. Body scan: you notice and clear any remaining physical tension connected to the memory.
• 7. Closure: the therapist helps you return to a calm, stable state before the session ends.
• 8. Reevaluation: at the next session, you and the therapist review progress and decide what to target next.

What to expect in sessions

A course of EMDR usually begins with one or more sessions focused on history and preparation, before any memory is reprocessed. This groundwork matters: your therapist will make sure you have reliable ways to calm yourself first, so the reprocessing work feels manageable.

During reprocessing, you bring a target memory to mind and then follow the therapist's hand, a light bar, or another cue with your eyes in short sets, pausing between each to notice whatever comes up. There is no right or wrong response. Thoughts, images, emotions, and body sensations may shift on their own, and the therapist follows where your mind goes rather than steering it. Many people feel tired after a session and lighter over the following days as the memory settles.

Sessions typically run 60 to 90 minutes. A single, recent trauma may resolve in roughly six to twelve sessions, while complex trauma involving many experiences can take longer. Your therapist will set realistic expectations once they understand your history.

Does it work

EMDR has a strong evidence base for PTSD. Numerous randomized controlled trials have found it reduces trauma symptoms, and it is endorsed in major clinical guidelines. The World Health Organization recommends trauma-focused therapies including EMDR for PTSD, and the American Psychological Association lists it among recommended treatments. For PTSD specifically, research generally finds EMDR comparable in effectiveness to trauma-focused cognitive behavioral therapy.

Researchers still debate exactly why the eye movements help, and the evidence is strongest for trauma and PTSD rather than for every condition it is sometimes used to treat. What is clear is that, delivered by a trained clinician using the full protocol, EMDR is a legitimate, well-supported option, not a quick fix or a fringe technique.

Finding a qualified provider

EMDR should be delivered by a licensed mental health professional, such as a psychologist, counselor, or clinical social worker, who has completed formal EMDR training. Reputable training follows the standards set by bodies such as the EMDR International Association (EMDRIA). When you contact a therapist, it is reasonable to ask where they trained in EMDR, how much experience they have with your type of concern, and whether they are EMDRIA certified.

A good fit matters as much as the method. You want a clinician you feel safe with, since trauma work depends on trust. If you are not sure where to start, your primary care doctor can help, and our therapist directory lets you search for providers who offer EMDR.

Frequently asked questions

Related

• PTSDEMDR's primary use
• AnxietyOften trauma-linked
• HypnotherapyAnother mind-body approach

Therapists who specialize in emdr

Connect with a licensed therapist on Psychology.com who works with emdr.

• Anne CiotaLeominster, Massachusetts
• Asktheinternettherapist.comScottsdale, Arizona
• Beth BrittonFairlawn, Ohio
• Christine E RoslundLafayette, California
• Diana J. GoldsteinSouth Austin, New York
• Diane M. BerryManitowoc, Wisconsin

See all therapists for this →

References

• American Psychological Association (APA): Eye Movement Desensitization and Reprocessing (EMDR) Therapy
• U.S. Department of Veterans Affairs: EMDR for PTSD
• Cleveland Clinic: EMDR Therapy
• World Health Organization (WHO): Mental Health Gap Action Programme
• American Psychological Association (APA): Clinical Practice Guideline for PTSD