Introduction: What is EMDR?
EMDR (Eye Movement Desensitization and Reprocessing) is one of the most powerful tools I’ve used in counseling over the years. Again and again, I’ve seen the way it helps clients move through painful experiences and find healing in ways that traditional talk therapy alone sometimes can’t provide. But what exactly is EMDR, and what can you expect if you try it?
The Origins of EMDR
Francine Shapiro, the developer of EMDR, was an American psychologist who discovered its effects by accident. While walking in the woods, she noticed that moving her eyes back and forth—or simply alternating her steps—helped her process old emotional baggage. She realized that this kind of bilateral stimulation allowed the brain to reprocess painful experiences in a new way.
Building on that discovery, she developed EMDR, a therapy that uses alternating stimulation on both sides of the body. This can look like:
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Walking or running
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Moving the eyes side to side
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Tapping or drumming
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Alternating pulsing sensations in the hands
This became the foundation of EMDR.
When EMDR Can Help
I often use EMDR when someone feels “stuck” in a traumatic memory, when past relationships continue to affect the present, or when a person is held back by deeply rooted Negative Core Beliefs. Some of the issues EMDR can address include:
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Low self-esteem
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Trauma and PTSD
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Abuse recovery
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Phobias
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Anxiety about the future
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And much more
What to Expect in an EMDR Session
1. Intake Interview
We start with a conversation about your history and your goals. A foundation of trust is essential—EMDR will only work if you feel safe with me as your guide.
2. Preparation Phase
I’ll teach you grounding and calming techniques to manage any anxiety that may surface during the process.
3. Target Selection
Together, we identify the memory, belief, or experience to focus on. For example, a core belief like “I am not good enough” might be the target if it’s interfering with your current relationships.
4. The EMDR Process
Using a light bar, I guide you through sets of bilateral stimulation while you focus on the target. We identify the emotions, body sensations, and distress level tied to it. A client who feels “not good enough,” for instance, might rate their distress at a nine out of ten, with tightness in their chest and feelings of sadness or anxiety.
5. Processing
After each short set (around two minutes), we pause to process what came up. Often, new memories or insights surface, and we work through them in the same way.
6. Closing with Relaxation
Before the session ends, I always guide clients through a relaxation exercise to ensure they leave feeling calm and grounded.
The Goal of EMDR
The purpose of EMDR is to reprocess traumatic experiences so they no longer feel overwhelming or defining. Instead, they take on a new, healthier perspective that allows you to move forward. While some clients experience major breakthroughs in just one session, most need multiple sessions to fully process and heal.
In my experience, EMDR is effective for the vast majority of people I’ve worked with, with only a very small percentage who don’t benefit.
Frequently Asked Questions About EMDR
Does EMDR really work?
Yes—EMDR is recognized as an effective treatment for trauma and PTSD by organizations like the American Psychiatric Association and the World Health Organization. While results vary, most clients experience noticeable relief.
How long does EMDR take?
Some clients feel better after just one or two sessions, while others need several sessions to work through more complex trauma.
Is EMDR safe?
Yes. EMDR is safe when guided by a trained professional. It can bring up strong emotions, which is why building trust with your therapist is an important first step.
Ready to Try EMDR?
If you’ve been struggling with trauma, anxiety, or negative beliefs that hold you back, EMDR may be the tool that can help you. I’ve seen it change lives—and it could change yours, too.
If EMDR sounds like something you’d like to explore, I invite you to reach out and schedule a session with me. Together, we can begin the process of healing and moving toward a healthier, more empowered version of you.
In Kindness,
MM