EMDR Therapy: What It Is & Why It Works

By Coralle Zangi, MHC

If you’ve ever heard someone say they “went to EMDR therapy" and had no clue what they actually meant, trust me, you’re not alone. Here's the 411 on EMDR, what we use it for, it's underlying mechanisms, and how the process works: 

EMDR stands for Eye Movement Desensitization and Reprocessing, and it involves both the psychological and physiological reprocessing of painful or traumatic memories, using the movement of the eyes back and forth (or other forms of bilateral movement) while focusing on a target memory.

EMDR is a therapy modality that, at first glance, may seem unusual. But learning about the foundation of this unique approach has been a huge gift in working with clients, especially those who don't respond to more standard forms of therapy.

So what is EMDR therapy, really? Why does it work? And why should we learn more about it?

EMDR for Stuckness

Many of us, if not all of us, have felt stuck at some point in our lives. Whether it’s navigating an overwhelming period, experiencing a major trauma, or enduring a series of smaller distressing events, these moments leave a lasting impact. Our brains have a way of not fully processing experiences for various reasons (we don't have the emotional bandwidth, we're using all of our energy to stay afloat, or our brains simply aren't mature enough). When this happens the mind begins to store these memories like data in a smartphone: frozen in time, deeply embedded in the nervous system.

We may not always be aware that this is happening, but many people, after getting through trauma and other serious difficulties, continue to experience emotional or physical triggers to the memories, but have no idea why. This looks like intense emotional reactions, flashbacks, nightmares, or even somatic symptoms like headaches, nausea, or muscle aches. 

Our brains and bodies haven’t fully “let go.” And while more standard approaches to therapy (CBT, DBT, and other evidence based practices) help so many people through this stuckness, it doesn't help all of us. Sometimes it takes more than  a safe, supportive, and therapeutic environment to truly process what happened- it may take an unconventional path into the trauma itself to begin working through it. 

EMDR is considered a trauma therapy, but it is crucial to remember that trauma exists on a spectrum. In the therapy room, we refer to complex trauma, “Big T” and “Little T” trauma. Regardless of how “big” or “small” the trauma may seem, if your mind and body may re-experience it, even years later.

The beauty of EMDR is that it helps the brain do what it couldn’t do back then: 

processed a memory during which you felt scared and helpless, it has most likely been filed away. It is not something that’s over- it's something you're still reliving in the present moment. 

What an EMDR Session Looks Like

An EMDR session looks different from traditional talk therapy, but it shares the same core elements that make therapy effective: trust, processing, and safety. These are always top priority.

Once that foundation is built, the therapist works with the client to identify a specific memory, or target, that is tied to current distress, negative beliefs, or patterns the client wants to shift.

Through assessments, resourcing, and exploration of both negative and positive cognitions, the client begins to focus on the memory while engaging in bilateral stimulation, which helps clients access stored memories more easily than other standard therapies do. How do we do this? EMDR typically involves the client following a therapist’s fingers moving back and forth, following coordinating lights on a light bar, or listening to sounds bilaterally through ear phones. Some forms of EMDR also include alternating tapping on the client's body.

This bilateral movement activates both sides of the brain and supports the brain’s natural ability to process memory. From there, the therapist helps more effective and positive cognitions to take the stage. Over time, the brain begins to form new neural connections, process elements of trauma that have been living in the brain and body, and cause even the most triggering memories to becomes less distressing. Through all of this, space for healthier beliefs to form is created. What might begin as “I am in danger,” or “I’m not good enough,” shifts to “It wasn’t my fault,” or “I am safe now.”

Closing Out

One of the most comforting aspects of EMDR is that, unlike traditional therapy, the client is not forced to share every detail of the traumatic memory they are coming in with.  This makes it especially helpful for clients who find verbalizing their trauma overwhelming or re-traumatizing. Although this model is NOT for everyone or every stage of life (its impacts are powerful, so clients need to be stable enough to utilize this tool), EMDR has been backed by decades of research and is widely used to treat PTSD, anxiety, and a wide range of other trauma-related issues.

If you’ve been feeling stuck, overwhelmed, or plagued by memories that just won’t stop replaying, this modality might be the tool that breaks you free. We're here to help and just a phone call away.