What is EMDR and How Does it Work?

Mindy Gruidl, LPCC
Apr 6
5 min read

Have you ever had the experience of "sleeping on it" and waking up feeling like you have a fresh perspective on a problem? That feeling of clarity is similar to what our brains do during REM (Rapid Eye Movement) sleep, where our minds process the events of the day and make sense of emotional experiences.

However, not all memories get processed in a healthy way, especially when early life trauma or overwhelming experiences leave an emotional mark. This is where EMDR (Eye Movement Desensitization and Reprocessing) therapy can make a powerful difference.

EMDR is a psychotherapy that is especially effective for treating trauma. Unlike traditional therapies, which may take years to help you heal, EMDR can often accomplish in a short period what might otherwise take much longer. It works by helping to "reprocess" and integrate disturbing memories and emotional experiences so they no longer have the same hold over you.

How EMDR Works

To understand how EMDR can help, imagine a memory that’s "stuck" in your brain. Similar to how your brain processes memories during REM sleep, EMDR uses a technique called bilateral stimulation—such as eye movements, tapping, or auditory cues—to stimulate both sides of the brain. This helps the brain reprocess the memory in a more adaptive way, allowing the emotional charge associated with it to diminish over time.

During an EMDR session, you’ll be asked to focus on a specific memory while experiencing the bilateral stimulation. This allows your brain to process the memory, thoughts, feelings, and physical sensations associated with it.

Over time, the distress linked to the memory is reduced, and you’ll be able to reflect on it in a way that allows you to have greater clarity and self-kindness.

Now, let’s take a look at the eight phases of EMDR therapy and how they guide you through the process of healing.

Phase 1: History-Taking and Treatment Planning

The first step in EMDR is understanding your personal history. During this phase, your therapist will take the time to learn about your experiences, symptoms, and goals for therapy. This is where they’ll assess your readiness for treatment and begin to create a personalized treatment plan. The therapist will work with you to identify specific memories, events, or trauma that you want to focus on during your sessions. These memories could be from childhood or any significant traumatic event that is still affecting your emotional well-being.

Phase 2: Preparation

The second phase is all about getting you ready for the emotional work ahead. Your therapist will teach you techniques to help you manage any distress that may come up in your day to day life. These may include grounding exercises or relaxation strategies to calm your mind and body. You’ll also discuss what to expect in the upcoming sessions, helping you feel safe and supported throughout the journey. You and your therapist may spend a lot of time in this phase to make sure you’re finding relief and gaining skills for anxiety relief.

Phase 3: Assessment

In this phase, your therapist will help you focus on the memory that is causing you distress. The goal is to identify specific elements of the memory that bring up emotional pain. You’ll go through the following steps:

Visual Image: You’ll select a vivid image connected to the memory that triggers emotional distress. This could be a snapshot from the event that stands out and causes a reaction.
Negative Cognition/Belief: You’ll explore any negative thoughts or beliefs you have about yourself related to this memory. For example, you might think, "I am not safe," or "I am unworthy." Identifying these negative beliefs is key to the healing process.
Emotions and Sensations: You’ll tune in to how the memory makes you feel emotionally and physically. This might include feelings like sadness, fear, or anger, as well as physical sensations such as tightness in your chest or a knot in your stomach. This awareness will help guide the next steps of reprocessing.

Phase 4: Desensitization

Now that you’ve identified the target memory and its associated emotions, the desensitization phase begins. This is where bilateral stimulation (BLS)—such as eye movements, tapping, or auditory cues—helps to process the memory and reduce distress. During this phase, you’ll check in with your therapist to assess your level of distress. If at any point you feel overwhelmed, you’re in control and can pause or stop. Your therapist will ensure that the process is moving forward safely and without emotional overload.

Phase 5: Installation of Positive Cognition

Once the distress associated with the memory has been reduced, it’s time to replace the negative belief with a positive one. This might involve focusing on a positive affirmation such as, "I am safe," or "I am enough." Bilateral stimulation is used again while you focus on the new, empowering belief, helping to solidify it in your mind and make it feel more true.

Phase 6: Body Scan

In this phase, you’ll perform a body scan to check for any lingering physical sensations related to the memory or the emotions it brought up. This helps to ensure that the body is also processing and releasing any remaining tension or discomfort. If any disturbances are noticed, the therapist will help you address them, continuing to use bilateral stimulation to bring the body into a state of calm.

Phase 7: Closure

At the end of each session, even if a target isn’t fully processed, you’ll go through a closure process. This ensures that you leave the session feeling grounded and balanced. If any target remains incomplete, your therapist will use emotional regulation skills to bring you back to a state of equilibrium before you leave. This helps prevent you from feeling overwhelmed outside of the session and ensures that you are in a safe emotional space.

Phase 8: Reevaluation

During your next session, your therapist will reevaluate your progress. This is the time to check if the memory or belief has been fully processed or if there are any remaining areas of distress. If necessary, you’ll revisit the target memory and continue working on it. If you feel that the memory has been successfully processed, the therapist will move on to the next target from your treatment plan. This ongoing reevaluation helps ensure that your progress is tracked and that the therapy remains effective for your healing journey.

Conclusion

EMDR is a unique and powerful therapy for healing trauma, allowing individuals to process memories in a way that mimics the natural reprocessing that happens during REM sleep. Through its eight phases, EMDR helps you target and heal emotional wounds, replacing distressing memories with healthier, more positive beliefs. Whether you're dealing with childhood trauma, a recent distressing event, or ongoing emotional struggles, EMDR can be a transformative experience.

Healing takes time, but with EMDR, you may find that the path to emotional well-being is shorter and more empowering than you ever imagined.