EMDR (Eye Movement Desensitization and Reprocessing) is becoming increasingly popular as a well-researched trauma therapy approach. This powerful treatment can help with everything from PTSD and anxiety to healing from distressing memories.
Unlike traditional talk therapy, EMDR offers a unique approach that many people find intriguing — and sometimes a little mysterious.
If you’re considering EMDR therapy, you might be wondering what actually happens during a session. Understanding the process can help ease any nervousness and give you a clearer picture of what to expect.
What Is EMDR?
EMDR helps your brain reprocess traumatic memories so they become less overwhelming. Think of it as giving your mind’s natural healing process a gentle boost.
The therapy uses bilateral stimulation — guided eye movements and other techniques — to help your brain work through challenging experiences in a new way.
Rather than getting stuck replaying painful memories, EMDR allows your brain to process these experiences more completely. This doesn’t erase what happened, but it can reduce the emotional intensity these memories cause you.
The Structure of an EMDR Session
EMDR unfolds in phases over multiple sessions. While your treatment plan will be tailored to your needs, each session follows a consistent structure.
Getting Prepared
Your therapist will start by checking in with you and reviewing your goals. They’ll ensure you have effective calming tools in place before diving into difficult material. This might include visualization exercises, breathing practices, or other grounding techniques. The goal is to ensure you feel safe and supported throughout the process.
Targeting the Memory
Once you’re comfortable, you’ll focus on a specific memory connected to your distress. This might be a particular image of what happened, a negative belief you hold, or emotions that surface when you think about that experience. You don’t need to share every detail.
The Processing Phase
Your therapist will guide you through sets of bilateral stimulation. This could involve following their finger as it moves back and forth, listening to alternating tones, or feeling gentle taps on your hands or shoulders.
While this is happening, you’ll focus briefly on the specific memory and notice whatever comes up, including thoughts, feelings, or images. There’s no right or wrong response. You simply let your mind process naturally.
After each set, your therapist will pause and ask what you noticed. You don’t need to over-analyze. Share what came forward. This process continues until the memory feels less intense.
Installing Positive Beliefs
Once the distress around the memory decreases, your therapist will help you replace negative beliefs with more positive ones. For example, “I’m powerless” might become “I have strength and choices now.” This doesn’t change what happened, but it helps create a more secure, resilient sense of self.
Body Scan
Near the end, your therapist might guide you through a body scan — mentally checking in with different parts of your body for lingering tension. If something is still present, you might do another round of bilateral stimulation until you feel calmer. You’ll also discuss self-care between sessions, since processing can continue after you leave.
What EMDR Isn’t
EMDR isn’t hypnosis. You remain awake and in control throughout the process. You don’t have to share every detail of your memories, and you can pause or stop anytime.
EMDR also isn’t a quick erase button for painful experiences. Healing takes time, and this therapy respects that process. Rather than forcing you to relive trauma, EMDR therapy gives your brain a chance to heal from it in a safe, structured way.
Your Path Forward
If you’ve been struggling with difficult experiences, EMDR might offer the healing approach you’ve been seeking. This therapy provides a way to revisit challenging memories within a supportive relationship, allowing your natural resilience to emerge.
Ready to learn more about how EMDR could help you? Contact us today to schedule a consultation and take the first step toward processing your experiences in a healthier way.
