Let’s talk about EMDR
- Jacquie Shires
- Nov 17
- 3 min read
If you're on therapy-tok, you've likely heard about EMDR (Eye Movement Desensitization and Reprocessing). Many have had success in treating their traumas, anxieties, phobias, relational wounds, and other difficulties. If you're considering EMDR, you're likely wondering: What is it, exactly? How does it work? And how do you know you're doing it 'right'? These are all good questions.
So, what is it?
The short version: EMDR is a form of exposure therapy.
EMDR works under the assumption that our memories are stored and connected based on related thoughts/beliefs, emotions, body sensations, and images. Each memory targeted is a "node" in this system. EMDR works to access all of the various information (beliefs, emotions, etc.) connected to each node to reprocess the information so that it's less distressing and allows for greater functioning.
The client will recall distressing information about their memory while engaging in bilateral stimulation. Bilateral stimulation can be as simple as following a dot across your screen with your eyes, listening to alternating tones through headphones, or alternating taps with your hands. Bilateral stimulation is believed to bring a "dual focus of attention," allowing the client to be in the stored memory and in the present moment.
This process continues until the client no longer finds any part of their identified memories from their treatment plan distressing. EMDR concludes when the client has reprocessed their experiences so that they no longer believe negative core beliefs and have installed and come to believe positive core beliefs about themselves.
Frequently Asked Questions
"How do I know if I'm doing it right?" Unfortunately, there isn't a super clear answer to this. EMDR requires good communication between you and your therapist. Common signs that it's working are that the memory you're targeting is less distressing with time, you might notice feeling neutral or allowing yourself to know that this was sad without it meaning something about you, and you notice that the triggers you previously identified feel less triggering with time. Again, if you're uncertain about whether you're on the right track, don't hesitate to bring it up to your therapist.
"Do I have to talk about the trauma in detail?" No, it isn't a requirement for EMDR treatment. You must be able to access the memory, but you only have to provide as much information as you would like about it. Unlike other therapy modalities, you don't have to give a lengthy narrative.
"Is it going to be too intense?" EMDR can stir up many different emotions as clients often engage with challenging material. The preparation phase is designed to identify and practice coping skills to help make this manageable. The distress typically decreases significantly within the session itself.
"What happens between sessions?" Clients report that processing often continues between sessions. Clients might have vivid dreams or notice new insights. Both of these are signs that your brain is working through the material.
"Is it like hypnosis?" No, EMDR and clinical hypnosis are two different treatment modalities. The client has complete autonomy over themselves in both modalities. In clinical hypnosis, the client will enter a trance state (an altered sense of alertness) and then engage with verbal suggestions to create change. In EMDR, clinicians do not guide clients towards a trance state. Instead, the work focuses on the client's mental, emotional, and physical connections to the identified memory with bilateral stimulation to help process information.
As is true with other modalities, starting EMDR is a brave step. It requires courage to face past difficulties, and the structured nature of the therapy is meant to help make the process as safe and efficient as possible. The goal is not to erase your memories, but to remove their distressing power.
If you're interested in setting up a consultation to learn more about EMDR therapy, please reach out to jacquie@milescounseling.com.
References
Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures (3rd ed.). The Guilford Press.
U.S. Department of Veterans Affairs. (n.d.). Clinical hypnosis. Whole Health Library. https://www.va.gov/WHOLEHEALTH/professional-resources/Clinical_Hypnosis.asp
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