EMDR Therapy

Eye Movement Desensitization and Reprocessing (EMDR) is a trauma-focused therapy that can help you process distressing experiences that may still be affecting how you feel, think, or respond today.

Sometimes, difficult or overwhelming experiences can feel “stuck.” You may find yourself experiencing unwanted memories, anxiety, emotional reactions, nightmares, avoidance, or feeling on edge even when you know you are safe. EMDR can help your brain process these experiences in a way that reduces their emotional intensity and helps you develop a greater sense of safety and control.

How does EMDR work?

EMDR uses a structured approach that combines elements of talk therapy with bilateral stimulation, such as guided eye movements, alternating sounds, or tapping. While focusing briefly on a distressing memory, belief, or feeling, you are guided through sets of bilateral stimulation.

The goal is not to erase a memory or make you forget what happened. Instead, EMDR can help you process the experience so that the memory feels less overwhelming and no longer carries the same emotional or physical response.

What can EMDR help with?

EMDR is commonly used to support people experiencing:

• Trauma and post-traumatic stress

• Anxiety and panic

• Distressing or intrusive memories

• Grief and loss

• Phobias and fears

• Shame, guilt, or negative self-beliefs

• Emotional distress related to difficult life experiences

EMDR may also be helpful when you understand something intellectually but continue to experience a strong emotional or physical reaction to it.

What can I expect in EMDR therapy?

EMDR is a collaborative process. We will begin by getting to know you, understanding what brings you to therapy, and developing strategies to help you feel grounded and supported. We will not begin processing difficult memories until you feel prepared.

When you are ready, we will identify specific experiences, emotions, body sensations, or beliefs that you would like to work through. I will guide you through the EMDR process at a pace that feels manageable for you.

You remain in control throughout the process. You do not have to share every detail of an experience, and you can pause or slow down at any time.

8 Phases of EMDR

EMDR therapy follows a structured, eight-phase process. The pace is individualized, and not every session will look the same. Your therapist will help you move through each phase when you feel ready.

1. History & Treatment Planning

We begin by learning about your history, current concerns, symptoms, and therapy goals. Together, we identify experiences or patterns that may be contributing to your current difficulties and develop a treatment plan.

2. Preparation

Before processing difficult experiences, you will learn tools and strategies to help you feel grounded, calm, and emotionally supported. Your therapist will explain EMDR and bilateral stimulation and make sure you feel comfortable with the process.

3. Assessment

You and your therapist identify a specific memory or experience to work on. You may explore the thoughts, emotions, physical sensations, and beliefs connected to that experience.

4. Desensitization

This is the phase most people associate with EMDR. While briefly focusing on aspects of the experience, you will follow bilateral stimulation, such as guided eye movements, alternating sounds, or tapping. This allows the memory to be processed while its emotional intensity gradually decreases.

5. Installation

Once distress around the memory has decreased, we work to strengthen a more helpful and adaptive belief about yourself—for example, moving from “I am powerless” toward “I can protect myself now.”

6. Body Scan

You will be guided to notice whether any physical tension or discomfort remains when thinking about the experience. Any lingering sensations may be addressed before moving forward.

7. Closure

At the end of each session, your therapist helps you return to a calmer, grounded state. If processing is not complete, you will be supported in managing any emotions or sensations that arise between sessions.

8. Reevaluation

At the beginning of subsequent sessions, you and your therapist review what has changed since the previous session and determine what needs further attention. This helps guide the next steps in treatment.

EMDR is a collaborative process

You are in control throughout EMDR therapy. You can pause, slow down, or ask questions at any point. The goal is to create a pace and environment that feels safe and manageable as you work toward healing.You don't have to continue feeling defined by what happened to you. EMDR can provide a path toward processing difficult experiences, strengthening healthier beliefs, and feeling more present and connected in your life today.

If you're wondering whether EMDR may be a good fit for you, we can talk about your experiences and goals and decide together what approach would best support you.