EMDR (Eye Movement Desensitization and Reprocessing) is a mental health treatment technique that can enable recovery from challenges caused by experiencing traumatic life events.
Studies have shown that EMDR therapy helps some people make progress who were unsuccessful in talk therapy.
Key points
- EMDR has been shown to be effective in addressing traumatic experiences.
- EMDR is often less stressful than other forms of therapy.
- In some cases, you can experience tangible benefits relatively quickly.
- A single traumatic event can usually be processed in 3-6 sessions. More complex trauma typically requires 8-12 sessions.
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Overview of EMDR
Eye Movement Desensitization and Reprocessing (EMDR)
is a structured, research-based therapy that helps people process and heal from traumatic memories and distressing life events. Through the use of bilateral stimulation (eye movements, sounds, or taps), EMDR activates the brain’s natural ability to resolve trauma, reducing the intensity of memories so they no longer feel overwhelming.
EMDR is especially effective for trauma, PTSD, anxiety, phobias, and negative core beliefs. Many clients notice relief from intrusive thoughts, emotional triggers, and the feeling of being “stuck” in the past.
Brainspotting
Brainspotting is a newer, somatic-based therapy that also helps the brain and body process unresolved trauma. Developed by Dr. David Grand, Brainspotting uses eye positions — known as “brainspots” — that link to areas in the brain where unprocessed experiences are stored. By maintaining mindful focus on these spots, the brain begins to release the stored emotional and physiological tension.
Clients often describe Brainspotting as a gentler, more body-based approach. While EMDR follows a structured eight-phase protocol, Brainspotting is quieter and more flexible, allowing the brain and body to lead the process. It can be particularly helpful for trauma that feels “stuck in the body,” as well as for enhancing performance, creativity, and focus.
Why I Offer Both
Both EMDR and Brainspotting are powerful methods for trauma healing, but they work in different ways. EMDR provides structure and cognitive reprocessing, while Brainspotting offers deeper access to somatic and nonverbal processing. Depending on your needs, we may use one or integrate both approaches.
Some clients benefit most from the structured reprocessing of EMDR, while others find Brainspotting’s body-based depth more effective. Many find a combination of the two creates the most lasting change.
Together, we’ll determine which approach best supports your goals so that your therapy is tailored to your unique needs.
If you’re curious about whether EMDR, Brainspotting, or a blend of both is right for you, we’ll discuss it in your intake session and choose the path that best supports your healing.
What issues can EMDR treat?
EMDR is often used to treat:
- Post-traumatic stress disorder (PTSD) and other trauma disorders.
- Anxiety — including panic attacks, social anxiety, obsessive-compulsive disorder (OCD), and phobias.
- Depression.
- Dissociative disorders.
- Eating disorders — including anorexia, bulimia, and binge eating.
- Hoarding.
- Personality disorders — including borderline personality, avoidant personality, and antisocial personality disorders.
What happens in EMDR
In an EMDR session, you will be guided through the process of using your body and mind to transform painful memories. In the sessions, a memory or event is targeted and processed using EMDR therapy procedures.
You will be asked to identify a visual image related to the memory, negative beliefs associated with the memory, and related emotions and body sensations.
While you focus on the difficult memory, your therapist will initiate sets of side-to-side eye movements, sounds, or taps, while guiding you to notice what comes to mind after each set. You may experience new insights into the event or changes in how you think about the event (associated images, feelings, or beliefs).
When EMDR is successful, the meaning of painful events is transformed on a deep emotional level.
In most cases, treatment begins with a detailed history-taking. EMDR is complemented by learning coping mechanisms that you can access when memories resurface.
What you can hope to gain in EMDR
The memory of past trauma can be triggered by sounds, smells, or sights. A flashback is your brain accessing a difficult memory in a way that is uncontrolled. The surfacing of traumatic memories can create overwhelming feelings — including panic, fear, or anger.
In EMDR, you access memories of a traumatic event and “reprocess” your memory of that negative event.
Reprocessing enables “repairing” the emotional damage from that memory. The goal is that when you remember the trauma, you will no longer feel like are reliving the event. The feelings associated with the memory will be more manageable.
What are the upsides and downsides of EMDR?
- EMDR can help you resolve issues without speaking in detail about your experiences.
- Often, you can experience tangible results more rapidly than other forms of therapy.
- Controlled trials and research studies have shown that EMDR can be effective in overcoming the effects of trauma.
- It requires less work. EMDR doesn’t require journaling or homework between sessions.
EMDR also has limitations. The most important limitation is that EMDR has been shown to be effective when traumatic experiences are at the root of your difficulties.
Related information
Mavranezouli, I., Megnin-Viggars, O., Daly, C., Dias, S., Welton, N.J., Stockton, S., Bhutani, G., Grey, N., Leach, J., Greenberg, N., Katona, C., El-Leithy, S.M., & Pilling, S. (2020). Psychological treatments for post-traumatic stress disorder in adults: a network meta-analysis. Psychological Medicine, 50, 542 – 555.
Perlini, C., Donisi, V., Rossetti, M.G., Moltrasio, C., Bellani, M., & Brambilla, P. (2020). The potential role of EMDR on trauma in affective disorders: A narrative review. Journal of affective disorders, 269, 1-11.
Perri, R.L., Castelli, P., La Rosa, C., Zucchi, T., & Onofri, A. (2021). COVID-19, Isolation, Quarantine: On the Efficacy of Internet-Based Eye Movement Desensitization and Reprocessing (EMDR) and Cognitive-Behavioral Therapy (CBT) for Ongoing Trauma. Brain Sciences, 11.
Website of The EMDR International Association (EMDRIA).