Eye Movement Desensitization and Reprocessing (EMDR)
An evidence-based approach for helping distressing experiences feel less active in the present.
What is EMDR?
EMDR, or Eye Movement Desensitization and Reprocessing, was developed by psychologist Francine Shapiro beginning in 1987 and is best known for the treatment of trauma and PTSD. I may also use it when we identify a memory or network of experiences that continues to shape how you feel, think, or respond in the present, even if you would not describe the experience as traumatic.
We do not know exactly why EMDR works, but there are several theories. One involves working memory. Holding a distressing memory in mind while asking the brain to do another task may reduce the memory’s vividness or emotional intensity. Another theory draws connections between EMDR and the way memories are processed during REM sleep. EMDR uses bilateral stimulation, such as side-to-side eye movements or alternating taps, and there may be times where I add other cognitively demanding tasks to increase taxation on the working memory.
How does EMDR understand what gets “stuck”?
EMDR is guided by something called the Adaptive Information Processing model, or AIP. The basic idea is that most experiences get integrated into the larger network of what we already know: what happened, what it meant, what we learned, and the fact that it is over.
Sometimes an experience doesn’t seem to get fully integrated in that way. The memory may still carry the emotions, body sensations, beliefs, or sense of threat that were present when it happened. Later experiences can activate that network, which is part of why something happening now can create a response that feels much bigger, faster, or more familiar than the present situation alone would seem to explain.
EMDR uses those earlier experiences as a starting point for reprocessing. The goal is not to erase what happened. It’s for the memory to become more connected to information you have now, so that it can influence you without continuing to feel as if some part of it is still happening in the present. This is the central idea behind the AIP model used in EMDR therapy.
What does EMDR actually look like in a session?
We’ll usually begin by identifying a specific memory, moment, or theme we want to work with. I’ll ask you to notice what you believe about yourself when you connect with it, what emotions are present, and what you notice in your body.
From there, we’ll use bilateral stimulation—often eye movements or alternating taps—while you briefly notice what comes up. I’ll check in periodically, and we’ll continue from there. You do not need to give me a detailed retelling of the experience for the work to move forward.
Sometimes the material shifts through images, thoughts, body sensations, memories, or new perspectives. We’ll follow what emerges, slow down when we need to, and make sure there is enough time to close the session in a grounded way.
More from me on what it feels like:
What can EMDR help with?
EMDR is most strongly established as a treatment for trauma and PTSD, but I may also use it when earlier experiences are still shaping how you feel, respond, or relate in the present.
In my practice, EMDR may support:
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Loosening beliefs like “I’m not enough,” “I’m unsafe,” or “something is wrong with me,” and strengthening a more grounded view of yourself.
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Helping painful experiences feel less vivid, emotionally charged, or active in the present.
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Working with earlier experiences that continue to shape trust, closeness, conflict, or the way you respond to other people.
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Reducing the influence of past experiences that continue to fuel fear, anticipation, or avoidance.
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Helping present-day situations feel less tied to older fear, panic, shutdown, or other automatic responses.
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Reinforcing experiences of confidence, safety, connection, self-trust, and capability so they are easier to access when you need them.
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Preparing for future situations by strengthening the beliefs, responses, and sense of capability you want to bring with you.
The eight phases of EMDR: a structured, but flexible protocol
EMDR follows an eight-phase protocol, which gives the work a clear structure without us needing to make it rigid. We may spend more time in some phases than others, return to earlier phases when needed, or move through several phases within one session depending on what we’re working on.
1. History & planning — understanding what is bringing you in and identifying relevant experiences or patterns.
2. Preparation — making sure you understand the process and have enough support to stay connected to the work.
3. Assessment — identifying the specific image, belief, emotion, and body sensation connected to a target.
4. Desensitization — using bilateral stimulation while noticing what emerges and allowing the memory network to shift.
5. Installation — strengthening a more adaptive belief or perspective.
6. Body scan — noticing whether any activation remains in the body.
7. Closure — ending the session in a grounded, stable place.
8. Reevaluation — returning to the target later to see what has changed and where the work needs to go next.
Frequently asked questions
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Not in the sense of being dropped back into an experience with no control over what happens next. EMDR does ask you to bring a memory or experience to mind, but we do that within a structured process and with attention to how much activation is manageable. Phase Two of EMDR is specifically about preparation, including helping you build enough internal resources and grounding so that we are not asking your system to do more than it is ready to do.
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Then we slow down, shift gears, or stop. Preparation and resourcing are not something we rush through so we can “get to the real work.” They are part of the work. I want you to have a clear sense of what helps you stay connected, what signs tell us we are moving too quickly, and what we can do when something feels too activating.
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No. EMDR does not require a detailed retelling of every part of an experience. I need enough context to understand what we are working with and what feels most important about it, but you do not have to describe every detail out loud.
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EMDR can be done effectively through telehealth. We can use eye movements on screen, alternating taps, or other forms of bilateral stimulation. Some people prefer keeping their eyes open and following visual movement, while others like using tactile bilateral stimulation with their eyes closed. If you decide you want physical tappers, I can give you a link to an option you can purchase, but they are not required.
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No. The aim is not to remove the memory, but to help it feel less emotionally and physiologically active in the present.
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Bilateral stimulation simply means alternating stimulation from one side of the body or visual field to the other. In EMDR, that may look like side-to-side eye movements, alternating taps, tones, or tactile pulsers. We can experiment with different options and use the one that feels most comfortable and workable for you.
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No. Eye movements are one form of bilateral stimulation, but they are not the only option. If visual tracking is uncomfortable, difficult, or simply not a good fit for you, we can use other forms of bilateral stimulation, including alternating taps or handheld tactile pulsers. We can experiment with what works best for your nervous system rather than forcing one particular method.
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No. You remain awake, aware, and in control throughout the process. You can speak, pause, ask questions, stop the bilateral stimulation, or decide not to continue at any point.
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There is not one standard timeline. Some targets shift relatively quickly, while others are connected to a larger network of experiences and take more time. I like to work from short target-sequence plans with clear, short-term goals so we can regularly evaluate what is changing and whether the pace and direction still make sense. Sometimes processing a larger or more central stressor also reduces the intensity of smaller related targets.
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That matters. I would want to understand what felt unhelpful, overwhelming, rushed, or simply not right for you before deciding whether EMDR makes sense to revisit. A difficult prior experience does not mean you have to try it again, and it also does not automatically mean the approach could never be useful under different conditions.
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Absolutely not. EMDR is one option, not a requirement. We can talk about why I think it might be useful, what concerns you have, and what other approaches are available. You always get to decide whether it is something you want to try.
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Yes. You are always in control of the process and can ask to pause or stop at any point, including in the middle of reprocessing. I’ll also be checking in with you regularly so we can notice if the work is becoming too activating, slow things down when needed, and make sure the pace still feels manageable.
Wondering whether EMDR might be a fit?
You do not need to know before reaching out. We can start with what you want to be different and talk together about whether EMDR, ACT, DBR, or another approach makes the most sense.