What is EMDR and How Can It Help?

Posted: February 2, 2026

When people think about therapy, they often imagine talking through their problems week after week. While talk therapy can be extremely effective, some experiences can feel hard to put into words. This is where EMDR therapy can be especially helpful.

What is EMDR?

EMDR stands for Eye Movement Desensitization and Reprocessing. It is a psychotherapy treatment designed to help people heal from the symptoms and emotional distress caused by traumatic life experiences.

How does it work?

EMDR is based on the idea that the brain has a natural ability to process and heal from psychological distress, kind of like how our bodies heal from physical injuries. When a disturbing experience overwhelms the brain’s ability to process it, the emotional pain can get “stuck.” EMDR therapy helps to remove those processing blocks using structured protocols that guide a person’s natural healing process.

During EMDR therapy, clients briefly focus on emotionally distressing memories while simultaneously engaging in an external form of stimulation, a process known as bilateral stimulation. The most common form involves guided eye movements, though other options, such as tapping on the arms, shoulders, or knees, or auditory stimulation, may also be used. Clients are always given a choice in which method feels the most comfortable for them. This combination of focused attention and bilateral stimulation helps the brain reprocess distressing experiences so they feel less emotionally overwhelming over time. EMDR can be provided both in person and virtually, with both formats shown to be effective.

What can it help with?

EMDR was originally developed to help people process traumatic memories and the emotional distress tied to them. It has been used effectively to help reduce suffering and improve daily functioning related to traumatic experiences.

Although trauma and Post-Traumatic Stress Disorder (PTSD) are the most well-known uses of EMDR, clinicians also apply it to a variety of other emotional challenges that stem from distressing life events. Since EMDR supports the brain’s natural healing process, it can be helpful for many different concerns.

Primary uses include:

PTSD
Trauma and adverse life experiences

EMDR may also be helpful for the following concerns when they are connected to traumatic or overwhelming experiences:

Grief and loss
Addiction and substance use challenges
Anxiety and panic symptoms
Depression and mood-related concerns

A trained clinician can help determine whether EMDR is an appropriate treatment based on your personal history and experiences.

What does it feel like?

Everyone’s experience with EMDR may be a little different, but many describe it as a unique and sometimes unexpected process. During sessions, you may notice a mix of emotions, thoughts, or physical sensations as the brain works through past experiences. This process may feel intense or exhausting at times, especially when focusing on difficult memories. However, many clients report a sense of relief as memories begin to feel less emotionally charged.

It is also quite common for EMDR to feel unusual or even a little bit “weird” at first, especially if you’re used to traditional talk therapy. After a few sessions, many find that the process feels more natural and notice that distressing memories no longer feel as overwhelming.

Research and effectiveness

EMDR is a well-researched therapy that has been studied extensively for nearly 4 decades. It is recognized by organizations such as the American Psychiatric Association and the World Health Organization as an effective treatment for trauma and related conditions. Many clients report noticeable relief in as few as three sessions.

How long does the treatment take?

A standard EMDR treatment plan often includes at least six sessions, though some individuals begin noticing relief after 3 to 4 sessions. The length of treatment depends on factors such as the nature of the concern, personal history, and individual goals. Your clinician will collaborate with you to determine the pace and plan that feels most appropriate.

What to expect in your first session

In your early sessions, your therapist will:

Teach grounding and coping strategies to help manage emotional distress
Identify support and resources that help you stay regulated
Begin exploring potential targets for EMDR, often connected to negative core beliefs

Once appropriate, your therapist will collaborate with you to identify an adaptive belief to help replace the negative belief connected to the distressing experience. When processing begins, bilateral stimulation is used while the brain works through the memory. Sessions will always include closure, ensuring that you leave feeling grounded and supported with a plan in place for after the session.

Is EMDR right for you?

EMDR may be a good fit if you feel impacted by past experiences that continue to affect your emotions, thoughts, or behaviors in your everyday life. A trained clinician can help you determine whether EMDR is appropriate for your needs and can guide you through the process at a pace that feels safe and manageable. Support is available, and you don't have to navigate these concerns alone.

Helpful Video Link: What is Eye Movement Desensitization Reprocessing Therapy?

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