EMDR Therapy

This article explains the key facets of EMDR therapy, how it works, who it benefits, and the important considerations and risks.

Key Takeaways

• EMDR is a form of psychotherapy. It involves bilateral stimulation while the patient focuses on a specific traumatic memory.
• EMDR therapy is thought to work by encouraging the processing of traumatic memories that have been causing distress and dysfunction. It is primarily used for PTSD, but can be helpful for other trauma-related mental health conditions too.
• It is research-backed and proven to work faster than other therapies. However, it isn’t for everyone, so speaking to a qualified mental health professional is essential.

Understanding EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) is a specific form of psychotherapy used to help individuals better process and heal from trauma. In EMDR, the patients are asked to focus on a specific traumatic event, while they receive bilateral stimulation (which is most often side-to-side eye movements). ^[1]

This process is designed to reduce the intensity and vividness of traumatic memories, thereby relieving distress and promoting improved mental health and overall well-being. Compared to other forms of psychotherapy, EMDR is often noted for its relatively quick-acting effects, which are thought to be due to the more effective processing of memories in the brain. ^{[1] [2]}

How EMDR Therapy Works

EMDR is based in large part on the adaptive information processing (AIP) model, which argues that mental disorders are often due to unprocessed memories of earlier life experiences and events. Traumatic events are thought to be processed ineffectively or abnormally compared to normal events. ^{[3] [4]}

Without fully processing the trauma, the brain and body often still believe that there is danger. This is why triggers of the memory can bring on specific symptoms that happened during the time of trauma, such as intense fear, distress, and physical discomfort. ^{[3] [4]}

Therefore, EMDR works by encouraging fuller (and healthier) mental processing of traumatic memories, while also helping to change one’s thoughts and beliefs related to the traumatic event. This change in mental processing can lead to less distress and improved functioning.

How Common is It?

EMDR has grown in implementation over the years and is now considered a very credible and effective therapy, particularly for trauma-related disorders. There are over 100,000 EMDR therapists in over 130 countries. And they have treated millions of patients. ^{[1] [5]}

Techniques Used in EMDR Therapy

The whole process of EMDR consists of 8 stages, each of which has specific techniques involved. The 8 stages of EMDR therapy are: ^{[1] [4]}

1. History taking
2. Preparation
3. Assessment
4. Desensitization
5. Installation
6. Body scan
7. Closure
8. Reassessment

History taking involves gathering background information and the full patient history, while also identifying the specific target to process. This involves techniques such as direct questioning and observation.

After this is the preparation stage, which involves fully preparing the client for the session and the processing of targets. The therapist reassures the client of their ability to process the memory, and also gives them specific techniques to help gain control and reduce distress, such as metaphors, imagery, and stress reduction techniques.

The assessment phase is designed to activate the memory that’s being targeted. Specific activation techniques are used to identify and assess the main components of the memory, including any associated images, cognitions (thoughts), emotions, and body sensations.

The fourth stage, desensitization, starts the actual process using bilateral stimulation while focusing on the traumatic memory. An important part of this process is identifying any new thoughts, emotions, or insights the individual has in regard to the experience.

After this, in the installation stage, the therapist helps the client to identify or “install” a positive belief that takes the place of the negative one(s) related to the traumatic memory. The goal is to enhance the validity of the positive belief, which may take several attempts.

Following this is the body scan, in which clients are asked to notice any physical sensations or remaining bodily distress after the session. Therapists help the clients to process any remaining discomfort or unease.

Closure is the seventh stage and marks the end of the session. The therapist may implement guided imagery or self-control techniques, if needed, to reduce distress before parting.

The eighth and last stage is reassessment, in which the therapist and client talk together to evaluate the treatment response from the session and any memories or images that came up. After this, the targets for the new session are identified.

What an EMDR Therapy Session Looks Like

While EMDR sessions won’t look the same for everyone, there are common things to expect from your session.

Once all of the history taking, assessments, and other preparation are completed, it is time to begin the primary work of EMDR. To start, your therapist will ask you to bring the memory to the forefront of your mind and to make sure you are ready.

Once you are ready, bilateral stimulation begins. This is usually done with side-to-side eye movements, in which you follow a device with lights that move back and forth, or the therapist moving their finger or a wand back and forth. ^{[1] [2]}

Depending on preference, you may also use auditory bilateral stimulation. A common form of this is the use of alternating sounds or tones from ear to ear while wearing headphones. ^[1]

The session is broken down into specific sets of stimulation, rather than one continuous stimulus. Each set lasts approximately 20 to 30 seconds. ^[4]

After each set, your therapist will ask you to notice anything that comes up, such as thoughts, images, emotions, and bodily sensations. But you don’t have to say any of this out loud; you can just keep it in your head for the time being if desired. ^{[1] [2]}

Overall, it’s a collaborative process between you and your therapist. This ensures that the session is going in the right direction and any distress is handled appropriately, while maintaining focus on the target memory.

Conditions EMDR can Help With

EMDR is most known for its ability to help with post-traumatic stress disorder (PTSD). Similarly, it is effective for any trauma-related concerns. Examples of situations where people have benefited from EMDR include: ^{[1] [6]}

• Physical or emotional abuse
• Unexpected or sudden death of a loved one
• Combat
• Bullying
• Natural disasters
• Severe injuries
• Accidents.

It has been shown to reduce PTSD symptoms and even help some individuals achieve a loss of PTSD diagnosis. ^{[1] [4] [5]}

EMDR has also shown benefits for several other conditions, including: ^[5]

• Anxiety
• Depression
• Obsessive-compulsive disorder (OCD)
• Chronic Pain
• Addictions
• Distressing life experiences

Benefits of EMDR Therapy

EMDR therapy has several established benefits. This includes both immediate and longer-term effects, which makes it a particularly unique form of therapy.

Firstly, EMDR is known to reduce feelings of distress, arousal, negative emotions, and imagery vividness. These effects can occur quickly during the session itself, and are also often noticed by patients in the long-term in their daily lives. ^{[1] [2] [3]}

In addition to reducing distress, EMDR also promotes positive aspects of well-being and functioning. For example, EMDR can improve self-esteem, emotional regulation, information processing, memory retrieval, and attentional flexibility. ^{[1] [3]}

Ultimately, it helps individuals fully process their trauma, so that they can move forward in their lives without living in a constant state of stress.

There are also other benefits of EMDR when it comes to the nature of the therapy itself. For example, EMDR: ^{[1] [3]}

• Requires fewer sessions than other forms of therapy, such as cognitive behavioral therapy (CBT)
• Typically works faster than other forms of therapy
• Doesn’t require any “homework” outside of the sessions

Risks and Considerations

There are certain risks to be aware of with EMDR. Primarily, individuals should know that EMDR can bring about distress and negative thoughts, feelings, or emotions, which may be very uncomfortable. Your therapist can help you determine if you’re ready to benefit from EMDR.

Also, some situations simply may not benefit from EMDR, particularly those that haven’t involved trauma.

Effectiveness

EMDR therapy is a highly effective psychotherapy backed by significant research. More than 30 positive controlled outcome studies have been done with EMDR therapy, showing its benefits for PTSD, trauma, and other conditions.

Notable study results on EMDR include: ^[1]

• Loss of PTSD diagnosis in 84 to 90% of single-trauma victims after just three sessions
• Six sessions of EMDR led to loss of PTSD diagnosis in 100% of single-trauma victims and 77% of multiple-trauma victims
• 12 sessions of EMDR led to PTSD-free symptoms in 77% of combat veterans

In addition, several studies have found that EMDR is more rapid or otherwise more beneficial than CBT. ^[1]

It is recognized as an effective form of psychotherapy for trauma and other disturbing experiences by several notable organizations, such as the American Psychiatric Association, the World Health Organization, and the Department of Defense. ^[1][3]

Where to Find EMDR Therapy?

You can find EMDR therapy through several online sites.

The EMDR Institute has an ‘EMDR Organizations’ page, which includes specific EMDR links for various countries.

In addition, the EMDR International Association has a ‘Find an EMDR Therapist Directory’, which allows you to search by your specific location.

You can also contact your primary healthcare provider. They often have information about mental health services near you, which may include EMDR therapy.

EMDR Therapy FAQs

What are the dangers of EMDR therapy?

EMDR is overall very safe for the vast majority of individuals. However, it can be distressing, and may cause intense thoughts or emotions, nightmares, flashbacks, and physical symptoms, such as fatigue.

Does insurance cover EMDR therapy?

Yes, most insurance plans cover EMDR therapy under the general category of therapy. Always check with your provider to make sure you’re covered.

Is EMDR controversial?

The effects of EMDR are not controversial; it has proven benefits backed by research. However, there is some controversy around how EMDR specifically works.

Author

Jack Cincotta

Jack Cincotta holds a M.S. degree in Psychology. He is also a board-certified holistic health practitioner through AADP and an AFPA-certified holistic health coach and nutritionist.

Activity History - Last updated: March 19, 2026, Published date: March 19, 2026

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Reviewer

Kaye SmithPhD

Dr. Smith is a behavioral health coach, clinician, writer, and educator with over 15 years of experience in psychotherapy, coaching, teaching, and writing.

Activity History - Medically reviewed on March 30, 2026 and last checked on March 19, 2026