If you have been looking into therapy options for trauma, anxiety, or painful memories that just will not let go, you have probably come across the term EMDR. It sounds technical, maybe even a little intimidating. But EMDR is one of the most well-researched and effective therapies available today, and it might be simpler than you think.
Let me walk you through what EMDR actually is, what happens during a session, and how it could help you start feeling better.
What Is EMDR?
EMDR stands for Eye Movement Desensitization and Reprocessing. It was developed in the late 1980s by psychologist Francine Shapiro. Since then, it has been extensively studied and is now recommended by the World Health Organization, the American Psychological Association, and the Department of Veterans Affairs for treating trauma and PTSD.
But you do not need a PTSD diagnosis to benefit from EMDR. It has also been shown to help with anxiety, depression, phobias, grief, and many other concerns.
At its core, EMDR helps your brain process experiences that got stuck. When something distressing happens, your brain sometimes has trouble filing it away properly. Instead of becoming a regular memory that lives in the past, the experience stays active. It can get triggered by everyday situations and make you feel like you are reliving the original event.
EMDR helps your brain do what it naturally wants to do: process the experience and move it from the "active" file to the "resolved" file. Once that happens, the memory loses its emotional charge. You can still remember what happened, but it no longer controls how you feel.
How Does EMDR Work?
EMDR uses something called bilateral stimulation to help your brain process stuck memories. The most common form is guided eye movements, where your therapist has you follow their fingers or a light bar back and forth while you think about the distressing memory.
Other forms of bilateral stimulation include tapping on alternating knees, holding buzzing paddles in each hand, or listening to tones that alternate between ears. Your therapist will work with you to find the method that feels most comfortable.
Why does moving your eyes back and forth help? Researchers believe it has to do with the same process that happens during REM sleep. When you sleep, your eyes move rapidly back and forth, and this is when your brain naturally processes the day's events. EMDR seems to tap into that same mechanism while you are awake and in a safe, supported environment.
The bilateral stimulation helps to reduce the vividness and emotional intensity of the memory. Over time, the disturbing images, thoughts, and body sensations associated with the experience become less distressing. They do not disappear, but they lose their power over you.
The Eight Phases of EMDR
EMDR follows a structured eight-phase approach. This structure is part of what makes it so effective. It ensures that you are properly prepared before processing begins and that each session ends with you feeling stable.
Phase 1: History Taking
Your therapist will learn about your history and together you will identify the specific memories or experiences to target. This is not about telling your entire life story in detail. It is about understanding the key experiences that are contributing to your current distress.
Phase 2: Preparation
Before any processing begins, your therapist will teach you coping and calming techniques. These tools help you manage any distress that might come up during or between sessions. Think of this phase as building your emotional toolkit.
You will also learn more about what to expect during EMDR so there are no surprises. Your therapist wants you to feel safe and in control throughout the process. You can stop at any time, and your therapist will check in with you regularly.
Phase 3: Assessment
Your therapist will help you identify specific elements of the target memory: the image, the negative belief about yourself that goes with it (like "I am not safe" or "It was my fault"), the positive belief you would rather have (like "I am safe now" or "I did the best I could"), and any physical sensations you notice in your body.
Phases 4-7: Processing
This is where the bilateral stimulation happens. Your therapist will guide you through sets of eye movements (or another form of bilateral stimulation) while you hold the target memory in mind.
After each set, your therapist will check in. You might notice the memory changing, new thoughts or images coming up, or shifts in how your body feels. There is no right or wrong way to process. Your brain knows what it needs to do.
This is not like traditional talk therapy where you analyze and discuss the memory in detail. You do not even need to tell your therapist everything about the memory. The processing happens internally, and your therapist is there to guide and support you through it.
Some memories are fully processed in a single session. Others may take several sessions. Either way is completely normal.
Phase 5 involves strengthening the positive belief. Phase 6 involves checking in with your body to make sure the distress has cleared. Phase 7 is about closure, making sure you leave the session feeling grounded and stable, even if the processing is not yet complete.
Phase 8: Re-evaluation
At the beginning of the next session, your therapist will check how you are doing with the previously targeted memory. Sometimes new aspects of the memory come up between sessions, and those can be addressed in future processing.
What Does an EMDR Session Actually Feel Like?
People often wonder what it feels like to go through EMDR. The honest answer is that it is different for everyone, and it can even be different from session to session.
Many people describe it as watching a movie of the memory, but from a distance. The memory might feel less vivid or less emotionally charged as the processing continues. Some people notice new connections or insights they had not considered before. Others experience physical sensations, like tension releasing from their shoulders or a feeling of warmth spreading through their body.
It is normal to feel some emotional intensity during processing. You might feel sad, angry, or anxious for brief periods. But most people also report that the intensity passes fairly quickly, and they feel lighter afterward.
Some people worry about being overwhelmed or losing control during EMDR. This is understandable, but the structured nature of the therapy is specifically designed to prevent that. Your therapist is trained to keep you within a manageable range of distress. You are always in the driver's seat, and you can pause or stop at any time.
After a session, you might feel tired, emotional, or a bit stirred up. This is normal and usually settles within a day or two. Some people also notice changes in their dreams. These are all signs that your brain is continuing to process, which is a good thing.
Who Is EMDR Good For?
EMDR was originally developed for trauma and PTSD, and that is where the strongest research base exists. But over the years, therapists and researchers have found it to be effective for a wide range of issues, including:
- Single-incident trauma, like a car accident, assault, or natural disaster
- Complex trauma from ongoing experiences like childhood abuse or neglect
- Anxiety and panic attacks
- Depression
- Grief and loss
- Phobias
- Performance anxiety
- Disturbing memories that keep coming back
- Negative beliefs about yourself that feel stuck
If you have tried talk therapy and found it helpful but feel like there is something deeper that words alone cannot quite reach, EMDR might be the missing piece. It accesses the experiences stored in your body and nervous system, not just the ones you can articulate.
How Long Does EMDR Take?
This varies depending on the person and the complexity of what you are working on. A single traumatic event might be fully processed in as few as three to six sessions. More complex or long-standing issues may take longer.
Many people start to notice positive changes relatively quickly, even before the full course of treatment is complete. You might find that your triggers are less intense, your sleep improves, or you feel calmer in situations that used to set you off.
Your therapist will work with you to create a treatment plan that makes sense for your specific situation. There is no pressure to rush, and the pace is always guided by what feels right for you.
Finding an EMDR Therapist in Austin
If you are interested in trying EMDR, it is important to find a therapist who has been properly trained. EMDR requires specialized training beyond a standard therapy license. Look for therapists who have completed an EMDRIA-approved training program.
At Restored Family Counseling, we have clinicians trained in EMDR who integrate it into a holistic approach to healing. We believe that trauma lives in both the mind and the body, and effective treatment needs to address both.
We also understand that starting trauma therapy can feel scary. That is why we take the preparation phase seriously. We will never push you to process something before you are ready, and we will always make sure you have the tools you need to feel safe throughout the process.
Taking the First Step
If painful memories, anxiety, or trauma responses are affecting your quality of life, EMDR might be the approach that helps you find relief. You do not have to keep carrying the weight of experiences that happened to you.
Healing is not about forgetting what happened. It is about taking the power back from those memories so they no longer dictate how you feel and how you live.
You deserve to feel safe in your own mind and body. That is what EMDR can help you achieve.
Interested in learning more about EMDR therapy in Austin? Contact us to schedule a consultation. We will answer your questions and help you decide if EMDR is right for you.
