When is EMDR the right choice?

EMDR is encouraged for someone who feels that past experiences are still affecting their emotions, relationships, or daily life. It’s especially helpful for people with trauma or PTSD, but it can also benefit those dealing with anxiety, phobias, grief, low self-esteem, or persistent negative beliefs about themselves. EMDR works well for people who are open to exploring their memories and emotions and can tolerate some level of temporary discomfort while processing them. It’s also a good fit for individuals who want a structured, evidence-based approach that doesn’t require going into detail about their trauma if they don’t want to.

What does it look like?

In treatment, EMDR is a structured, guided process that usually unfolds in several stages. After your therapist gets to know your history and helps you build coping tools, you’ll identify a specific memory, image, or belief that still feels distressing. During the reprocessing phase, you briefly focus on that memory while the therapist guides you through bilateral stimulation—typically moving their hand for your eyes to follow or a light bar, or using taps or tones that alternate left and right. This stimulation helps your brain “unstick” the memory and process it in a calmer, more adaptive way. You pause regularly to notice what comes up—thoughts, emotions, body sensations—and the therapist helps you move through them without getting overwhelmed. Sessions continue until the memory feels neutral and you can pair it with a healthier belief, like “I’m safe now.” Over time, this process often leads to significant emotional relief and reduced triggers.