EMDR
What EMDR is and how trauma-informed therapists may use it.
EMDR (Eye Movement Desensitization and Reprocessing)
What this modality focuses on
EMDR, short for Eye Movement Desensitization and Reprocessing, is a therapeutic approach that focuses on how past experiences may still feel “stuck” in the mind and body. It is often explored by people who feel that certain memories, images, or sensations are unusually intense, persistent, or easily triggered, even when they know, logically, that the experience is over.
Instead of centering mainly on talking through a story in detail, EMDR pays attention to:
- Memories or experiences that continue to feel distressing
- Thoughts and beliefs about self that may have formed during or after those experiences (for example, feeling unsafe, powerless, or “at fault”)
- Emotions, body sensations, and images connected to those memories
- Ways the nervous system may react in the present when something feels similar to the past
A key focus of EMDR is supporting the brain’s natural ability to process information, so that painful or overwhelming events may become less emotionally charged and can be remembered with more distance and self-compassion.
How it may support trauma survivors
Many trauma survivors describe feeling “stuck” between knowing something is over and still feeling like it is happening now. EMDR is often chosen as one possible way to gently approach this stuckness. Some people explore EMDR in connection with:
- Single-incident events, such as accidents or specific assaults
- Ongoing or repeated experiences, including childhood harm, intimate partner violence, or systemic violence
- Subtle but persistent experiences that shaped how they see themselves or the world
EMDR may be used to focus on:
- Past events that still feel vivid or activating
- Present-day situations that trigger intense reactions
- Future situations that feel frightening or overwhelming to imagine
For some survivors, having a structured way to approach traumatic material—while paying attention to safety, pacing, and choice—can offer a sense of control over how and when they engage with their own history. EMDR can also be combined with other approaches that address identity, relationships, cultural context, or ongoing safety planning through separate resources or supports.
If you are navigating the impact of domestic or intimate partner violence, you may find it grounding to learn more about supportive options through resources such as https://www.dv.support, which focuses on education and connections rather than crisis or emergency response.
What sessions may typically include (neutral, gentle)
People’s experiences of EMDR can vary widely. In general, EMDR often unfolds in phases that may include history-taking, preparation, processing, and integration, but the pace and emphasis can differ from person to person. Some people spend significant time building stability and coping skills before touching any traumatic material.
EMDR commonly involves some form of “bilateral stimulation.” This might include:
- Watching the therapist’s fingers or a light bar move back and forth with the eyes
- Alternating sounds through headphones
- Gentle alternating taps on the hands, arms, or knees (often self-administered)
During this process, a person may be invited to notice what comes up internally—such as images, thoughts, emotions, or body sensations—at a pace that feels as manageable as possible. The focus is less on retelling every detail and more on allowing the brain to connect pieces of information and gradually relate to the memory in a different way.
Over time, some people notice changes in how intense certain memories feel, how they think about themselves in relation to those events, and how often they feel pulled back into the past. Others choose to use EMDR only for specific targets or decide that other modalities fit them better. All of these responses are valid.
How people can decide if this approach fits their needs
Choosing whether to explore EMDR is a personal decision. Some people are drawn to EMDR because they:
- Prefer not to describe traumatic experiences in detail over and over
- Are curious about a more structured or time-limited way of approaching certain memories
- Notice strong physical or emotional reactions to triggers and want a modality that directly addresses those responses
- Have tried other forms of talk therapy and are interested in something that engages both mind and body
Others decide EMDR is not the right fit for now, especially if they:
- Prefer slower, relationship-focused conversations before addressing trauma memories
- Feel uncertain about engaging with eye movements or other bilateral stimulation
- Are in a situation where safety or basic needs are the main priority and trauma processing feels too activating
Questions some people find helpful to ask potential EMDR therapists include:
- How do they adapt EMDR for survivors of domestic or sexual violence?
- What options are available for pacing, pauses, and stopping?
- How do they incorporate cultural, community, and identity factors into the work?
- How do they approach preparation and stabilization before processing trauma memories?
It may feel reassuring to remember that exploring EMDR does not create any obligation to continue. Many people take time to read, ask questions, and reflect on their comfort level before deciding whether this modality aligns with their needs, values, and sense of safety.