Understanding EMDR Therapy: How It Can Help You Overcome Everyday Struggles

The difficulties we face in life, from stress to trauma, can leave lasting impressions on our mental well-being. EMDR (Eye Movement Desensitization and Reprocessing) therapy helps heal by reprocessing painful memories and emotions. Created by Francine Shapiro in the late 1980s, EMDR uses a unique technique that combines guided eye movements or other gentle forms of stimulation, like tapping, to help your brain process distressing memories in a healthier way.

Whether you've experienced trauma or chronic stress, EMDR provides a compassionate, effective way to regain control and experience long-term healing.

Is EMDR Effective?

EMDR is an evidence-based treatment that has helped millions of individuals worldwide. Its effectiveness is backed by extensive research, with numerous controlled studies confirming its reliability and validity. In fact, EMDR is one of the most thoroughly researched methods for treating trauma, second only to trauma-focused CBT. It is also recommended by the National Institute for Health and Clinical Excellence (NICE) as an effective treatment for PTSD. For more information, visit www.emdr-europe.org and www.emdr.com.

EMDR therapy is a powerful tool for treating a wide range of issues, particularly those rooted in trauma. It has been shown to be highly effective in addressing conditions such as PTSD, anxiety, depression, and panic disorders. Beyond these, EMDR can also help with chronic pain, phobias, grief, and addiction, as these can often stem from past traumatic experiences. At this point, EMDR has been proven effective for so many issues, that the focus has shifted to identifying the few situations where it may not be the best fit.

"Trauma is not what happened to you, but what happened inside you as a result of what happened to you."

Gabor Mate

WHAT WE’LL DO

  • You'll discuss your history and current concerns. Together, we’ll develop a treatment plan, identifying specific memories to target for processing.

  • You will learn about the EMDR process and begin to understand the expectations for your sessions. You'll also learn coping skills and relaxation techniques to manage any emotional distress during treatment.

  • We will identify a specific memory to target, along with the negative beliefs and associated feelings. You'll rate the distress related to the memory to measure progress.

  • During this phase, you'll recall the traumatic memory while your therapist guides you through bilateral stimulation (e.g., eye movements). The goal is to reduce the emotional charge attached to the memory.

  • You will be supported in replacing negative beliefs with positive ones (e.g., changing “I am powerless” to “I am now in control”). You'll reinforce the new positive belief while continuing to process the memory.

  • You'll be asked to mentally scan your body for any physical tension or discomfort related to the memory. If any physical distress remains, it will be processed with bilateral stimulation.

  • You will be guided back to a state of emotional equilibrium, using relaxation techniques. If the memory hasn't been fully processed, you'll close the session in a grounded way.

  • In follow-up sessions, your progress will be checked, ensuring that the memory no longer causes distress. You'll also address any new memories or issues that may have surfaced.

The Phases of EMDR

Customizing Your EMDR Experience

  • The 8 phases of EMDR follow a structured framework, but there is flexibility in how they unfold. Your experience is unique, and adjustments are made based on your progress and emotional readiness.

  • You may need extra time in the Preparation phase to build coping skills, or we may revisit the Desensitization phase if new emotions or memories arise.

  • Reevaluation is not limited to the end of treatment; it can happen throughout the process as new insights and healing emerge.

  • Flexibility within the phases ensures a therapy process that responds to your evolving needs.

WHY I DO EMDR

After years of offering traditional talk therapy, I noticed some limitations. While clients gained insights and tools, they often found themselves still just managing symptoms instead of experiencing lasting change that I knew was possible. They understood themselves better, but their lives didn’t seem to improve in the ways I’d hoped.

When I finally introduced EMDR to my first few clients, I was blown away by their incredible feedback. They often expressed feeling lighter and more empowered, and genuinely amazed by the results.

WEEKLY EMDR SESSIONS ARE A GOOD FIT FOR YOU IF:

  • You prefer a more gradual approach.

  • You’re unable to schedule intensive sessions.

  • You enjoy the time and space between sessions to reflect and integrate learnings.

  • You are able to commit to at least 10 weeks of therapy sessions

WHAT YOU’LL GAIN

With EMDR, You Can…

Improve your emotional resilience and ability to manage stress.

Work on processing and healing past trauma for lasting relief.

Learn how to respond to triggers in a healthier, more balanced way.

No longer feel weighed down by past memories or negative beliefs.

Gain coping skills to manage difficult emotions and stay grounded in challenging situations.

✓

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FAQs:

What others have wondered about intensive EMDR sessions

  • EMDR focuses on processing and reprocessing traumatic memories through bilateral stimulation, such as eye movements, rather than primarily engaging in verbal discussion. While talk therapy relies on conversation to explore emotions, thoughts, and behaviors over time, EMDR directly targets distressing memories to reduce their emotional intensity and help integrate them into a person’s broader life narrative. EMDR is often more structured, faster, and focused on trauma, whereas traditional talk therapy tends to be slower and more exploratory.

  • EMDR may not be suitable for individuals who are not yet ready to confront deep trauma or those who have certain mental health conditions, such as severe dissociation or active psychosis. Additionally, individuals who prefer a more conversational or insight-oriented approach may not connect with EMDR's structured, experiential style. It's important for each person to discuss their unique needs with a therapist to determine if EMDR is the right therapeutic approach for them.

  • A weekly EMDR session lasts between 75 to 100 minutes, depending on the client’s needs and availability. This duration allows time for both processing and integrating the work done during the session. While each person’s experience is unique, 50 minute sessions generally don't provide enough time to address deeply rooted issues.

  • Your results will depend on the extent of your trauma history or the specific issue you're addressing. Typically, major issues require between 12 to 16 EMDR sessions for effective processing.

    While I can’t guarantee complete resolution of all symptoms, you can expect accelerated healing and significant, lasting improvements in your emotional well-being.

  • Absolutely. EMDR can be a powerful way to get "unstuck" and accelerate progress alongside your traditional weekly therapy. If you'd like, we can coordinate care with your current therapist to ensure a seamless continuation of your healing journey.

  • We'll begin with a 50-minute virtual session to discuss your goals and evaluate how EMDR can best support you. Once you're ready to move forward, we'll schedule all your sessions in advance, as consistent commitment to the process yields the best results.

BECAUSE, AT THE END OF THE DAY:

INVESTING IN YOUR WELLBEING CAN CHANGE EVERYTHING.