How EMDR Therapy Works: Healing Trauma Without Rehashing It
If you've experienced trauma or distressing life events, you might have heard about EMDR therapy as a powerful and even life-changing approach.
But what is EMDR, and how does it actually work?
Let’s break it down in simple, science-backed terms.
What Is EMDR?
EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a structured, evidence-based therapy developed by psychologist Francine Shapiro in the late 1980s. While originally designed to treat PTSD, EMDR is now used to help with a wide range of issues—like anxiety, phobias, grief, low self-esteem, and more.
What makes EMDR different?
You don’t have to talk in detail about the trauma.
You don’t have to relive the memory over and over.
You let your brain do the healing—with a little help from bilateral stimulation.
The Theory Behind EMDR: Your Brain’s Natural Healing System
Our brains are designed to process and store experiences in a healthy, adaptive way.
But when something overwhelming happens—like an accident, abuse, loss, or betrayal—your brain may get stuck. The memory doesn’t process correctly. It feels “frozen in time,” and even years later, it can trigger distress like it’s happening all over again.
This can lead to:
Flashbacks
Nightmares
Anxiety
Avoidance
Feeling “on edge” all the time
EMDR helps your brain do what it couldn’t do at the time: fully process and release the memory so it no longer has power over you.
So, How Does EMDR Work?
EMDR therapy follows an 8-phase protocol, but the key component is something called bilateral stimulation—often done by moving your eyes side to side, following the therapist’s fingers or a light bar.
This stimulation helps the brain "digest" traumatic memories and link them with new, more adaptive information.
Here’s a simplified version of the process:
1. Target the memory
You and your therapist identify a troubling memory to work on—along with the images, thoughts, emotions, and body sensations it brings up.
2. Add bilateral stimulation
While holding the memory in mind, your therapist guides you through eye movements, tapping, or sounds that alternate left and right.
This activates both sides of the brain, similar to what happens during REM sleep (the dream state). It seems to unlock your brain’s natural ability to reprocess the experience.
3. Let your brain do the work
You don’t need to analyze or explain the memory—you just notice what comes up. The brain naturally starts making connections, letting go of the emotional charge, and storing the memory in a more adaptive way.
4. Install positive beliefs
Once the distress fades, you work on strengthening a new belief—like “I’m safe now,” “It wasn’t my fault,” or “I have worth.” These positive beliefs get “installed” through the same bilateral process.
What EMDR Feels Like
Clients often describe EMDR sessions as:
Emotionally intense but surprisingly efficient
Less draining than traditional talk therapy
Empowering, because they don’t have to relive every detail
Many say that after EMDR, the memory is still there—but it no longer feels upsetting or “alive.” It’s just a memory now, not a trauma.
Does EMDR Really Work?
Yes. EMDR is backed by decades of research and is recommended by organizations like:
The American Psychological Association (APA)
The World Health Organization (WHO)
The Department of Veterans Affairs
Studies show EMDR can lead to significant improvement in just a few sessions—especially for single-event trauma. For complex or chronic trauma, longer treatment is needed, but the results are often just as powerful.
Final Thoughts
EMDR isn’t magic—but it can feel like a miracle.
It helps your brain do what it was built to do: heal.
If you’ve been living with unresolved trauma, EMDR may offer a path forward that doesn’t require years of talk therapy or reliving your pain over and over.
It’s not always easy, but it’s worth it.
You are not broken. Your brain just needs help finishing the story. EMDR can help.
Thinking about trying out EMDR? Book a free consultation with me to chat about our Evergreen EMDR Path
