What is EMDR Therapy and How Does It Work?
If you’ve ever felt stuck in a cycle of overwhelming emotions, painful memories, or unhelpful beliefs about yourself, you’re not alone. Many people reach a point where they feel like they’ve tried everything—talk therapy, meditation, journaling, self-help books—and still, something isn’t clicking. This is where Eye Movement Desensitization and Reprocessing (EMDR) therapy comes in.
EMDR might sound like something out of a sci-fi novel. However, it’s a clinically proven approach that helps people heal from emotional distress caused by trauma, difficult experiences, or even everyday stressors that pile up over time. In this blog post, we’ll explore what EMDR therapy is and how it works. We’ll also cover why it’s been described as a breakthrough in mental health care.
What is EMDR Therapy?
At its core, EMDR therapy is about helping your brain process painful or stuck memories so you can move forward with a lighter heart and clearer mind. Imagine your brain as a library filled with books (your memories). Most books are neatly organized, but sometimes a traumatic or distressing event gets shoved onto a shelf in a hurry—pages ripped, bookmarks sticking out, disorganized, and painful to look at. EMDR helps you go back to that shelf, organize the messy book, and place it neatly where it belongs.
Another way to think about EMDR is like doing laundry. Most of the time, when you wear clothes, you toss them into the hamper, wash them, dry them, fold them, and put them neatly away. But what happens when a dirty sock gets stuck at the bottom of the hamper? It doesn’t get washed or folded—it just sits there, growing stinkier over time. Similarly, negative experiences or traumas from our lives that don’t get processed can linger in your brain like that stinky sock. Therefore, subtly influences your thoughts, feelings, and behaviors.
The impact of unprocessed memories
When a distressing event gets “stuck,” it doesn’t just remain as a memory. It starts to shape how you see yourself and interact with the world. For instance, a child growing up with an angry or unpredictable parent might internalize the belief that they are to blame for causing their parent’s anger. This belief can become a survival mechanism, leading the child to engage in people-pleasing or conflict-avoidant behaviors to keep the peace. While this strategy might have been protective in childhood, it can create challenges in adulthood. Most often in relationships where open communication and honesty are essential. That same fear of being blamed for others’ anger might prevent them from setting boundaries or advocating for their needs, keeping them stuck in patterns that no longer serve them.
How Does EMDR Therapy Work?
The Basics of Bilateral Stimulation
EMDR therapy uses bilateral stimulation—movements, sounds, or taps that engage both sides of your brain. Most commonly, this involves following the therapist’s finger with your eyes as it moves back and forth. Think of it as your brain’s version of crossing a busy street: you’re looking left, right, left, engaging both hemispheres. This helps your brain “unstick” from the emotional grip of a memory.
Bilateral stimulation encourages your brain’s natural ability to process and heal. It’s like turning on a fan to clear out a stuffy room—allowing fresh air to circulate and sweep away stagnant thoughts and emotions.
The Eight Phases of EMDR Therapy
EMDR isn’t a one-size-fits-all process; it’s a carefully structured therapy divided into eight phases. It’s important to note that these phases don’t correspond to a specific number of sessions. Sometimes, all eight phases might occur within a single session, while other times, you might spend several sessions focusing on one phase, such as assessment or desensitization. The pace is unique to each individual and tailored to your specific needs.
History-Taking
Your therapist gets to know you, your history, and the issues you want to address. Together, you identify the memories or feelings that need exploration and how they connect to the challenges you’re facing in your present-day life.
Preparation
This phase equips you with coping skills to manage any distress that might arise during EMDR. Think of it as packing a backpack with tools like grounding exercises or deep breathing before setting out on a hike. EMDR can bring up feelings from the past that may have been buried or avoided, and like any journey, it’s important to feel prepared to navigate these experiences.
Assessment
You and your therapist work together to pinpoint specific memories, the emotions tied to them, and the negative beliefs you hold about yourself, such as “I’m not safe” or “I’m unworthy.” This phase helps create a roadmap for your EMDR journey.
Desensitization
This is the heart of EMDR—using bilateral stimulation to reduce the emotional intensity of your targeted memory.
Imagine tackling one of those metaphorical dirty socks in the hamper. At first, it’s overwhelming—you might not even want to touch it. But with bilateral stimulation, it’s as if you’re washing that sock, making it clean and fresh, so it no longer has a hold on you. This phase often brings unexpected insights and shifts in perspective, allowing you to process memories in a healthier way.
Installation
Once the emotional intensity has been reduced, this phase focuses on replacing old, negative beliefs with positive, empowering ones, such as “I am safe” or “I am enough.” Think of this as an operating system upgrade. Our early experiences create templates for how we see ourselves and navigate the world, and traumatic experiences can disrupt those templates. By reprocessing those memories, EMDR creates space for a new, healthier template to emerge—like installing a software update that enhances your system’s performance.
Body Scan
Trauma isn’t just stored in the mind—it’s often held in the body. During this phase, you’ll check in with your physical sensations to ensure your body is no longer holding onto tension or distress related to the memory. Many clients notice a sense of release or movement in their bodies as they progress through EMDR.
Closure
Each session concludes with grounding techniques to ensure you leave feeling calm, supported, and in control. This step is vital for helping you integrate the work you’ve done in the session.
Reevaluation
At the start of the next session, you and your therapist assess your progress and determine the next steps. This phase ensures that the therapy remains aligned with your needs and goals as you continue your journey.
The flexibility of these phases ensures that EMDR therapy adapts to your unique needs and experiences. Whether you move quickly or take your time, the process is designed to meet you where you are and support your healing every step of the way.
What Happens When Trauma Gets Stuck?
Sometimes, people are hesitant to explore their past, saying, “I just want to focus on the present—I’m here for stress or anxiety, not my childhood.” But often, present-day struggles are rooted in unresolved experiences from the past.
Think of your mind as a garage. Over the years, you’ve stashed boxes of old memories in there, some sealed up tight and forgotten. It’s fine for a while, but eventually, those boxes might start to get damp, grow moldy, and spill out into the rest of your life. That’s what unresolved trauma does—it seeps into your thoughts, relationships, and even your physical health, creating issues that seem unrelated at first glance. 
Take the earlier example of someone who grew up with an angry, unpredictable parent. They might show up in therapy seeking help for marital issues, feeling frustrated, unheard, or disconnected from their spouse. In therapy, they might begin to notice how their fear of conflict—rooted in their childhood belief that they are responsible for causing others’ anger—prevents them from setting healthy boundaries or expressing their own needs in the relationship. This avoidance might be contributing to the unhappiness in their marriage, even though they hadn’t realized it before.
An EMDR therapist could work with the client to explore how this stuck trauma is showing up in their present life. By reprocessing the childhood experiences that left them feeling to blame for their parents’ anger, EMDR can help unlock that old belief. Overall freeing the client from its grip. Once the belief shifts, the client might begin to assert themselves more, communicate their needs openly, and feel more empowered in their relationship. As they connect more deeply with their authentic self, changes in their relationship dynamics may follow, creating greater satisfaction and connection.
Who Can Benefit from EMDR Therapy?
Originally developed to treat Post-Traumatic Stress Disorder (PTSD), EMDR has since been shown to help with a variety of issues. This includes:
- Anxiety and panic disorders
- Depression
- Phobias
- Low self-esteem
- Relationship challenges
- Grief and loss
- Chronic pain and health-related trauma
One of the best parts of EMDR is its adaptability. Whether you’re dealing with childhood trauma, a car accident, or the stress of daily life, EMDR therapy can be tailored to meet your specific needs.
Does EMDR Therapy Work for Everyone?
EMDR is incredibly effective for many people, but like any therapy, it isn’t a magic solution or a one-size-fits-all approach. Change doesn’t happen overnight, and the process requires time, patience, and collaboration with a skilled therapist.
While EMDR is often described as a “fast-acting” therapy, this doesn’t mean rushing through the work. In fact, when delivered by a properly trained and experienced EMDR therapist, the therapy should move at a pace that feels safe and appropriate for the individual. For some clients, especially those with a history of significant or complex trauma, the initial phases of therapy may focus on stabilization and building coping skills rather than diving straight into reprocessing. These foundational steps are crucial—they help ensure that the client feels prepared and supported throughout the process.
Example:
For example, a client dealing with anxiety might initially focus on grounding techniques and tools to manage distress before addressing the root causes of their anxiety. This stabilization phase isn’t a delay—it’s an investment in the client’s ability to engage with and benefit from the deeper work of EMDR when the time is right.
It’s also worth noting that every person’s system is unique. Some clients may feel ready to move into the desensitization and reprocessing phases relatively quickly. On the other hand, others may need more time to feel secure and grounded. An experienced EMDR therapist will take the time to understand your needs, honoring the natural pace of your healing journey.
Finally, it’s important to remember that EMDR therapy works best when both the therapist and the client approach the process with a sense of collaboration and openness. While the therapy itself is a powerful tool, its effectiveness depends on a strong therapeutic relationship and a shared commitment to growth and healing.
If you’re considering EMDR, know that it’s a flexible and highly adaptable therapy. Whether you need to take things slowly or feel ready to jump into the heart of the work, an EMDR-trained therapist will meet you where you are and guide you with care and expertise.
Why Choose EMDR Therapy at Mindful Soul?
At Mindful Soul Center for Wellbeing, we specialize in EMDR therapy. Our team of highly trained therapists includes EMDRIA-certified practitioners with extensive experience in helping clients navigate their healing journeys. Whether you’re seeking relief from trauma, anxiety, or everyday stress, we’re here to support you with compassion and expertise.
Conclusion
EMDR therapy is a powerful tool for healing that offers hope to those who feel weighed down by past experiences. By helping your brain process stuck memories, EMDR allows you to step into a more empowered and peaceful version of yourself.
Starting this process might feel like tackling a messy pile of clutter that has been stacked up in your garage or basement. Just opening up one of those boxes could feel unsettling. Perhaps it makes you wonder if it is even possible to go through the whole stack. You don’t need to worry about all of it. Our encouragement is to just get started with a trained EMDR therapist to narrow down the starting point of your EMDR path. With the right tools and support, it’s possible to clear out the clutter and create space for a brighter, healthier future.
If you’re curious about how EMDR therapy can help you or your loved one, take the first step to seeking help. Reach out to our team at Mindful Soul Center for Wellbeing. Healing starts here.
Break Free From The Past, Step Into The Future
Feeling stuck in the cycle of painful memories or overwhelming emotions? At Mindful Soul Center for Wellbeing, we understand how exhausting it can feel to carry the weight of trauma, anxiety, or self-doubt. That’s why our compassionate therapists offer EMDR therapy. Our approach is to help you process the past and reclaim your present. Let us help you break free from the pain and rediscover peace, clarity, and confidence in your life. You don’t have to navigate this journey alone.
1. Schedule a free consultation today and take the first step toward lasting healing.
2. Explore more about EMDR by reading our blogs.
3. Begin your healing journey with the help of a trained EMDR therapist.
Other Services at Mindful Soul Center for Wellbeing
At Mindful Soul Center for Wellbeing, we recognize that everyone’s journey is unique, and we’re here to support you at every stage of life. We offer specialized counseling for men and women, tailored to address the specific challenges each may face. Our LGBTQIA+ therapy services provide a safe, affirming space for individuals navigating identity, relationships, and societal pressures. For couples and relationships, we focus on fostering deeper connections and improving communication to help you thrive together. Our counseling for 20-somethings is designed to help individuals find clarity and confidence as they navigate this pivotal stage.
We also offer specialized counseling to support you through unique life challenges. If you’re managing anxiety and stress, navigating the complexities of divorce, or seeking culturally competent therapy that honors your background, we’re here for you. For those on the journey of parenthood, our perinatal mental health therapy provides compassionate care during pregnancy, postpartum, and beyond.
