What Is EMDR Therapy

This page reflects our understanding of mental health topics as of 2026. If you are reading this at a later date, some details may no longer be current, so please verify anything important against up to date sources. If you notice anything that needs updating, we would welcome you letting us know.

EMDR, which stands for eye movement desensitization and reprocessing, is a structured psychotherapy for trauma. During EMDR, a person briefly focuses on a distressing memory while also attending to bilateral stimulation, such as following the therapist's hand movements with their eyes, hearing alternating tones, or feeling alternating taps. Over a series of sessions, the memory usually becomes less vivid and less upsetting, and the beliefs attached to it, such as "I am not safe," often shift. EMDR was developed by psychologist Francine Shapiro in the late 1980s. It is recommended for PTSD by organizations including the World Health Organization and is also used for other trauma-related difficulties.

How EMDR Is Thought to Work

When something overwhelming happens, the memory can be stored in a raw, fragmented way, so reminders trigger the same fear, images, and body sensations as the original event. EMDR aims to help the brain process the memory more fully so that it can be remembered without the same distress. Researchers continue to study why bilateral stimulation helps. One leading explanation is that holding a memory in mind while doing a second task reduces its vividness and emotional intensity, making it easier to reprocess.

The Eight Phases of EMDR

1. History and planning. The therapist learns about your history, current difficulties, and goals, and identifies target memories.
2. Preparation. You learn coping and grounding skills and what to expect.
3. Assessment. You identify an image, a negative belief, a preferred belief, emotions, and body sensations linked to the memory.
4. Desensitization. You focus on the memory during sets of bilateral stimulation, noticing whatever comes up.
5. Installation. The preferred belief, such as "I survived, and I am safe now," is strengthened.
6. Body scan. You notice any remaining tension in the body.
7. Closure. Each session ends with steps to help you feel settled.
8. Re-evaluation. Progress is reviewed at the start of the next session.

What Sessions Are Like

You remain awake, aware, and in control throughout. You do not need to describe the memory in detail out loud, which some people find easier than other trauma therapies. Sessions often last 60 to 90 minutes. The number of sessions varies. A single recent trauma may need only a few processing sessions, while complex or repeated trauma usually takes longer and includes more preparation, as described on the page about complex PTSD.

Coping Between Sessions

Because EMDR can stir up memories and emotions, therapists usually teach coping skills before processing begins, such as calming imagery and grounding techniques.

Who It Can Help

EMDR has strong evidence for PTSD, including after assaults, accidents, and car crashes. It is also used for disturbing memories that do not meet criteria for PTSD, and research is growing for anxiety, phobias, and other conditions.

How It Compares With Other Trauma Therapies

EMDR, cognitive processing therapy and prolonged exposure, and trauma-focused CBT all have strong evidence for PTSD. The best choice depends on your preferences, your history, and the therapist's training, as described on the page about how PTSD is treated.

What It Is Not

EMDR is not hypnosis, and it does not erase memories. You remember what happened, but it no longer feels as though it is happening now. It can stir up emotions between sessions for a while, so preparation and coping skills are an important part of the process.

Getting Support at Pacific Maple Psych Centre

If you are exploring options for trauma, talking with a clinician can help you weigh which approaches fit your situation, both those widely available now and other treatments as they become more accessible.