EMDR therapy, short for Eye Movement Desensitization and Reprocessing, is an evidence-based psychotherapy designed to help people process traumatic or distressing memories so they no longer feel overwhelming.
Unlike traditional talk therapy, EMDR does not rely on extensive discussion of the trauma itself. Instead, it uses bilateral stimulation—such as guided eye movements—to help the brain reprocess painful experiences in a healthier way.
EMDR is widely used to treat post-traumatic stress disorder (PTSD) and is increasingly applied to anxiety, depression, childhood trauma, and other mental health conditions.
The Origin of EMDR Therapy
EMDR was developed in the late 1980s by Francine Shapiro, a psychologist who observed that certain eye movements appeared to reduce emotional distress linked to negative thoughts.
What began as an observation became a structured therapy approach that has since been validated by decades of clinical research and endorsed by major mental health organizations worldwide.
Today, EMDR is recognized as a frontline trauma treatment in many clinical guidelines.
How EMDR Therapy Works (In Simple Terms)
Trauma can cause memories to become “stuck” in the brain, stored with the same emotional intensity as when the event first occurred.
EMDR therapy helps the brain reprocess those memories so they feel distant rather than overwhelming.
A typical EMDR session involves:
- Identifying a distressing memory
- Focusing briefly on that memory
- Following bilateral stimulation (eye movements, taps, or tones)
- Allowing the brain to naturally process and integrate the experience
Over time, the memory loses its emotional charge—even though the facts remain.
The 8 Phases of EMDR Therapy
EMDR is a structured, phased treatment model:
- History & Treatment Planning
- Preparation & Stabilization
- Assessment of Target Memory
- Desensitization (Reprocessing)
- Installation of Positive Beliefs
- Body Scan
- Closure
- Reevaluation
This structure helps ensure therapy progresses safely, ethically, and at the client’s pace.
What Conditions Can EMDR Therapy Treat?
EMDR is best known for PTSD, but research and clinical use extend far beyond that.
It is commonly used for:
- PTSD and complex trauma
- Childhood abuse or neglect
- Anxiety disorders
- Panic attacks
- Phobias
- Depression linked to trauma
- Veterans and first responders
If cost is a concern, see our detailed guide on EMDR therapy cost to understand pricing and insurance options.
What EMDR Therapy Is Not
There are many misconceptions about EMDR. It is not:
- Hypnosis
- Mind control
- Memory erasure
- Experimental or unproven
- A shortcut that skips emotional safety
Clients remain fully awake, in control, and able to stop at any time.
What Does EMDR Feel Like?
Experiences vary, but many people report:
- Temporary emotional intensity during sessions
- Increased awareness of thoughts or body sensations
- Feeling tired after sessions
- Significant relief over time
A trained therapist ensures you are properly prepared before reprocessing begins.
How Long Does EMDR Therapy Take?
Treatment length depends on:
- The nature of the trauma
- Whether trauma was single-incident or complex
- Overall mental health history
Some people experience relief in 6–12 sessions, while others require longer-term care.
This is one reason many people consider EMDR cost-effective despite higher per-session fees.
Is EMDR Therapy Evidence-Based?
Yes.
EMDR is supported by randomized controlled trials, systematic reviews, and decades of clinical practice. It is recommended by organizations such as:
- World Health Organization
- American Psychological Association
- U.S. Department of Veterans Affairs
Its effectiveness for trauma is comparable—and sometimes superior—to traditional trauma-focused cognitive therapies.
How to Find a Qualified EMDR Therapist
Not all therapists are trained in EMDR.
Proper EMDR therapy requires:
- Professional mental health licensure
- Formal EMDR training
- Ongoing consultation or certification
You can start your search using our Find an EMDR Therapist page to locate qualified providers.
Is EMDR Therapy Right for You?
EMDR may be a good fit if:
- You struggle with trauma-related symptoms
- Talk therapy hasn’t fully helped
- You prefer structured, evidence-based treatment
- You want to reduce emotional distress without reliving trauma in detail
A consultation with a trained therapist is the best way to determine fit.
Key Takeaways
- EMDR is a structured, evidence-based trauma therapy
- It helps the brain reprocess distressing memories
- It is widely used for PTSD, anxiety, and trauma
- It does not require detailed verbal recounting
- Cost and coverage vary—planning ahead matters
FAQ
EMDR (Eye Movement Desensitization and Reprocessing) is an evidence-based psychotherapy that helps people process distressing memories so they become less emotionally overwhelming. During EMDR, a therapist uses bilateral stimulation (such as guided eye movements, taps, or tones) while the client briefly focuses on aspects of a difficult memory.
EMDR is designed to help the brain reprocess distressing memories that feel “stuck” and continue to trigger intense emotions or body reactions. Bilateral stimulation is used while the client focuses in a controlled way on the memory, allowing new associations and reductions in emotional distress to develop over time.
EMDR is best known for treating PTSD, but it may also be used for other trauma-related concerns and conditions where distressing memories play a role, such as some anxiety presentations, panic symptoms, and childhood trauma. A qualified clinician can help determine whether EMDR is appropriate for your situation.
Not necessarily. EMDR does not require a detailed verbal retelling of the traumatic event. Many EMDR approaches focus on brief identification of the memory and related thoughts, feelings, and body sensations, while the processing work happens during bilateral stimulation.
A typical EMDR session includes preparation and grounding, identifying a target memory and related beliefs, and then reprocessing using bilateral stimulation. The therapist checks distress levels throughout and ends with closure strategies so you leave the session feeling stable and supported.
The number of sessions varies based on a person’s history, goals, and whether the trauma is single-incident or complex. Some people see improvement in a limited number of sessions, while others need longer-term work. A therapist can estimate a plan after an initial assessment.
EMDR is widely used and generally considered safe when provided by a trained, licensed clinician. Some people experience temporary emotional intensity, vivid dreams, or fatigue between sessions. A qualified therapist prioritizes stabilization and pacing to reduce the risk of overwhelm.
CBT often focuses on identifying and changing thoughts and behaviors through structured skills and practice. EMDR focuses on reprocessing distressing memories using bilateral stimulation so triggers feel less intense. Both approaches can be effective; the best choice depends on your needs, preferences, and clinical history.
Look for a licensed mental health professional who has completed formal EMDR training and has experience treating trauma. You can also ask about their EMDR training level, consultation, and whether they follow a phased approach that includes preparation and stabilization.
Next Steps
To continue your research:
- Review EMDR therapy cost for pricing and insurance details
- Visit Find an EMDR Therapist to locate qualified providers
Note:
This page is reviewed and updated for accuracy.
