What is EMDR Therapy?
Key Takeaways
After trauma, the brain and body can get stuck responding as if the event is still happening, EMDR works to reduce that emotional and physical intensity so the memory loses its grip
Unlike talk therapy, you do not have to describe every detail of what happened or tell your whole story
EMDR uses bilateral stimulation, guided eye movements, alternating taps, or sounds, while you focus on a specific memory, thought, emotion, or body sensation
The goal is not to erase the memory or relive it, it is to process it so it no longer affects you the same way
EMDR stands for Eye Movement Desensitization and Reprocessing. It is a psychotherapy approach developed to help people process distressing or traumatic experiences that may continue to affect them in the present.
EMDR was originally developed to treat post-traumatic stress disorder (PTSD), but it is also used with people experiencing anxiety, depression, and other difficulties connected to distressing life experiences.
What Does it Mean to Feel “Stuck”?
After a traumatic experience, the brain and body may keep responding as though the event is still happening, which can leave someone feeling “stuck” in the experience.
This might look like intrusive memories, feeling on edge, emotional numbness, irritability, sadness, guilt, difficulty concentrating, or physical reactions such as heart constantly racing or feeling frozen.
EMDR aims to reduce the emotional and physiological impact of these experiences so you can remember the memory without creating the same level of distress in the present.
How is EMDR Different From Talk Therapy?
Talk therapy involves exploring thoughts, feelings, behaviors, relationships, and experiences through conversation. It can help people gain insight, develop coping strategies, and work through current or past concerns.
EMDR also involves talking with your therapist, but you do not necessarily have to describe every detail of a traumatic experience and you do not have to tell your entire story.
EMDR instead focuses on specific memories, thoughts, emotions, and body sensations while using bilateral stimulation, such as guided eye movements, alternating taps, or sounds.
The goal of the therapy is not to erase the memory or force you to relive it. EMDR helps you process the experience so that it has less emotional and physical intensity.
What Happens During an EMDR Session?
Before processing begins, your therapist will work with you to establish safety and develop strategies to help you stay grounded.
This can include creating a safe or calm place in your mind. This could be a favourite beach, a calming forest, or somewhere else that makes you feel comfortable and secure.
Your therapist will also talk with you about your window of tolerance. This is the range in which your nervous system is regulated enough to stay present and manage emotions without becoming overwhelmed or shutting down.
During EMDR, your therapist will pay close attention to your verbal and non-verbal signals. If you begin to feel overwhelmed, disconnected, or outside your window of tolerance, the focus can shift back to grounding and regulation.
Once you are ready, you may focus on a specific distressing memory, thought, emotion, or body sensation while following your therapist’s bilateral stimulation. You may notice memories, emotions, physical sensations, or thoughts come and go. You do not need to force anything to happen.
EMDR is a collaborative process, and your therapist will work with you to ensure that the pace feels manageable and safe.
Is EMDR Therapy Right for you?
EMDR can be an option for people who feel that past experiences are continuing to affect their emotions, bodies, relationships, or everyday lives.
If you’re looking for EMDR therapy, learning what to expect can be a helpful first step toward deciding whether EMDR feels like the right approach for you.
You don’t have to know right away if you want to start this therapy. A conversation with a trained EMDR therapist can help you explore whether this approach may be appropriate for you. We will be there to answer your questions and make sure you feel safe and informed in your healing journey!
Frequently Asked Questions
How long does EMDR take?
EMDR therapy sessions can last anywhere from 60-90 minutes and typically takes 6-12 sessions to process one traumatic experience. However, treatment timelines vary depending on the client’s history and client life circumstances.
What influences EMDR treatment?
The client's life circumstances greatly influence the treatment. EMDR tends to work best when there is a strong baseline regulation such as good sleep, healthy eating, and working habits. Planning sessions with no long gaps greatly enhances the treatment's effectiveness as well.
Overlapping factors such as unstable living, ongoing exposure to trauma, and gaps between sessions of more than 2 weeks may delay treatment. It is important to note that EMDR reprocessing cannot be used while traumatic exposure is ongoing.
How will I know if EMDR is working?
Some key things to look for to assess whether EMDR has worked for you is:
The traumatic memory feels distant or neutral, with little to no stress when you think about it
A core new belief feels true in your body, such as “I am safe now”
You are able to transfer the skills you learned through EMDR into your everyday life making safety and regulation a new baseline.
Progress can look different for everyone. Some may notice changes right away, while others may notice more gradually, everyone’s healing journey is unique.