If you’ve heard of EMDR therapy and wondered what it actually involves, you’re not alone. EMDR, short for Eye Movement Desensitization and Reprocessing, is one of the most researched therapies for trauma. In this post, I explain what EMDR therapy is, how it works, what EMDR sessions look like, and who it may help.
What is EMDR therapy?
EMDR is a structured, evidence-based therapy developed by psychologist Francine Shapiro in the late 1980s. It was first used for post-traumatic stress disorder (PTSD), and the World Health Organization now recognizes it as a treatment for PTSD. Many therapists also use it for anxiety, distressing memories and negative beliefs people hold about themselves.
How does EMDR work?
When something overwhelming happens, the memory can stay “stuck”, with its images, feelings and body sensations still feeling close. EMDR helps the brain process that memory differently. While you briefly focus on a memory, the therapist guides bilateral stimulation, such as side-to-side eye movements or tapping. Researchers are still studying exactly why this helps; one idea is that it resembles the processing that happens during REM sleep. Many people find the memory feels less intense afterward, though everyone’s experience is different.
What happens in EMDR sessions?
EMDR follows eight phases:
History and treatment planning
Preparation: building coping and grounding skills
Assessment: choosing a target memory and the negative belief linked to it
Desensitization: processing the memory with bilateral stimulation
Installation: strengthening a more helpful belief
Body scan: noticing any remaining tension
Closure: ending each session feeling steady
Re-evaluation: checking progress at the next session
You stay in control the whole time, and you don’t need to describe every detail out loud.
Who can EMDR therapy help?
EMDR is often used for:
PTSD and trauma
Childhood trauma
Anxiety and panic
Distressing memories, such as accidents or loss
Negative beliefs like “I’m not good enough”
EMDR isn’t the right fit for everyone, and a therapist will talk with you about whether it suits your goals.
Can EMDR be done online?
Yes. Online EMDR uses guided eye movements on screen or self-tapping, through secure video. You’ll need a private, quiet space for each session.
Working with me
I’m a trauma therapist trained in EMDR, offering online sessions for adults across Ontario in English, Punjabi, Hindi or Urdu. Learn more about EMDR therapy in Mississauga and across Ontario, or book a free 15-minute consultation.
Related reading: Combining EMDR and CBT and Online EMDR Therapy in Ontario.
If you’re in crisis, call or text 988 or call 911.
