When you’re living with the weight of a painful past, it can feel like the memories have a life of their own, replaying without your permission and keeping you stuck. It’s exhausting, and it’s isolating. You might wonder if it’s even possible to move forward. The good news is that healing is not only possible, but there are proven, gentle therapies that can help you find relief without having to endlessly talk about the details of what happened. One of the most effective treatments is called eye movement desensitization and reprocessing, or EMDR therapy.
What is EMDR therapy?
Eye movement desensitization and reprocessing (EMDR) is a structured psychotherapy designed to help people heal from trauma, post-traumatic stress disorder (PTSD), and other distressing life experiences. At its core, EMDR therapy is built on the idea that our brains have a natural ability to heal, much like our bodies do. This is known as the Adaptive Information Processing (AIP) model. Sometimes, however, a traumatic event is so overwhelming that the memory gets “stuck” and isn’t processed correctly. It remains frozen in time, and when it’s triggered, you can feel like you’re reliving the event all over again.
Developed by Dr. Francine Shapiro in 1987, EMDR uses a unique approach to help the brain reprocess these stuck memories. During a session, the therapist guides a client to briefly focus on a traumatic memory while engaging in bilateral stimulation, most commonly side-to-side eye movements. This process helps reduce the vividness and emotional charge of the memory, allowing it to be stored in a way that is no longer disturbing.
A common question is how EMDR is different from other forms of therapy. Unlike traditional talk therapies, EMDR doesn’t require you to describe the traumatic event in detail. Instead of analyzing your thoughts and feelings, the focus is on the brain’s own healing process. Many people find that EMDR works more quickly than other treatments, helping them find relief from long-standing symptoms of PTSD and trauma in fewer sessions.
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EMDR therapy is an eight-phase treatment.
One of the reasons EMDR is so effective is its structured, eight-phase approach. This isn’t a therapy where you’re left to wander through painful memories without a map. Instead, your therapist guides you through a clear protocol designed to ensure you feel safe and supported every step of the way. These phases take you from building a foundation of trust and coping skills all the way through reprocessing memories and solidifying your progress. Think of it as a carefully planned journey where each phase prepares you for the next, with the ultimate destination being healing and peace. This structured process, which uses bilateral stimulation at key moments, helps ensure that the treatment is both gentle and powerful, allowing the client and therapist to work together effectively.
Preparation
Before any deep work begins, the first two phases focus on building a strong foundation. This is where your therapist gets to know you, and you get to know them, creating a safe and trusting relationship.
- Phase 1: History and Treatment Planning. Your therapist will take a thorough history to understand your background and the challenges you’re facing. Together, you’ll identify the specific memories or events you want to work on. This isn’t about reliving the trauma, but about creating a roadmap for your treatment.
- Phase 2: Preparation. This phase is all about equipping you with the tools you need to manage any distress that might come up. Your therapist will teach you coping skills and stress reduction techniques, like guided imagery or deep breathing, so you feel in control throughout the process. A client never moves into the reprocessing phases until they have the resources they need to feel grounded.
Desensitization
Phases three and four are where the core reprocessing work happens. With the foundation of safety and coping skills in place, you’ll begin to gently approach the target memory. In Phase 3, Assessment, your therapist will ask you to activate the memory by identifying a specific image, a negative belief about yourself associated with it (like “I am helpless”), and the emotions and body sensations that come up. You’ll also identify a positive belief you’d rather feel (like “I am in control now”).
Then, in Phase 4, Desensitization, the therapist will guide you through sets of bilateral stimulation, such as eye movements or tapping. While you hold the memory in mind, the stimulation helps your brain start to process it. Between each set, your therapist will simply ask, “What do you notice now?” The goal is to let your brain make new connections and reduce the emotional charge of the memory until it’s no longer disturbing. Your therapist tracks the progress using the Subjective Units of Disturbance (SUD) scale, where you rate the distress level from 0 to 10 until it reaches 0 or 1.
Installation
Once the distress from the target memory has faded, the focus shifts to strengthening the positive belief you identified earlier. Phase 5, Installation, is about connecting that positive, adaptive belief (like “I survived and I am strong”) to the original memory. Your therapist will again use bilateral stimulation to help “install” this new belief, making it feel more true and powerful. Progress is measured using the Validity of Cognition (VOC) scale, where the goal is to have the positive belief feel completely true (a 7 on a 1-7 scale).
Following this, Phase 6, the Body Scan, ensures that all parts of the trauma have been processed. You’ll be asked to think about the original event and the new positive belief while scanning your body for any residual tension or uncomfortable physical sensations. If any discomfort remains, your therapist will use more bilateral stimulation to process it until your body feels clear and calm when you recall the memory.
Re-evaluation
The final two phases ensure that the healing is complete and stable. Every session ends with Phase 7, Closure. Whether a memory has been fully processed or not, your therapist will use grounding techniques to help you feel calm and present before you leave. You’ll be reminded of the coping skills you learned in the preparation phase so you can manage any feelings that might arise between sessions.
Phase 8, Re-evaluation, happens at the beginning of the next session. Your therapist will check in on the progress made in the previous session to ensure the results have been maintained. You’ll discuss any new memories or insights that may have emerged. This re-evaluation helps the therapist track your overall progress and identify any other targets that may need to be addressed in future sessions, ensuring the treatment is thorough and the healing is lasting.
Who can benefit from EMDR therapy?
While EMDR is most widely known as a powerful treatment for post-traumatic stress disorder (PTSD), its benefits extend to a wide range of mental health challenges. At its heart, EMDR helps people who are stuck in the emotional and psychological aftermath of distressing life experiences. The effectiveness of this therapy is backed by significant research, showing just how transformative it can be.
For example, studies have shown that 84-90% of single-trauma victims no longer have PTSD after just three 90-minute sessions. The results are also compelling for those with more complex trauma; a Kaiser Permanente study found that 77% of multiple-trauma victims no longer met the criteria for a PTSD diagnosis after six sessions. This level of effectiveness makes it a hopeful option for so many.
You may benefit from EMDR if you struggle with:
- Post-Traumatic Stress Disorder (PTSD) and trauma symptoms
- Anxiety, panic disorders, and phobias
- Depression and mood disorders
- Grief and loss
- Chronic pain and somatic symptoms
- Performance anxiety
Furthermore, EMDR is particularly effective for individuals in dual diagnosis programs who are navigating both a substance use disorder and a mental health condition like trauma. By processing the underlying pain that often fuels substance use, EMDR can address a core driver of addiction, supporting a more robust and sustainable recovery. If you believe your past experiences are holding you back, effective treatment options are available.
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What are the risks or complications of this procedure?
It’s completely normal to have questions about the risks of any new therapy, and it’s important to approach your healing journey with as much information as possible. The good news is that for most people, EMDR is a very safe procedure with minimal risks, especially when conducted by a well-trained therapist. The most common side effects are temporary and are actually signs that your brain is actively processing the trauma.
Between sessions, some people may experience a temporary increase in distressing memories, vivid dreams, or a heightened sense of emotional awareness. This can feel unsettling, but it’s a natural part of the healing process. Think of it like your brain sorting through old files; it can get a little messy before everything is put in its proper place. A skilled therapist will prepare you for this possibility and give you grounding techniques to manage these feelings so you never feel overwhelmed.
You might have also heard the question, “Is EMDR controversial?” While it is overwhelmingly endorsed by major organizations like the American Psychological Association (APA) and the World Health Organization (WHO), some academic debate has existed about why it works so well, not if it works. The focus of the debate is often on whether the eye movements themselves are the key mechanism or if other elements, like exposure to the memory, are doing the heavy lifting. For the person finding relief from years of trauma, this distinction matters less than the simple fact that the treatment is effective.
EMDR Therapy at Red Ribbon Mental Health
At Red Ribbon Mental Health, we understand that healing from trauma is a deeply personal journey, and we’re here to walk alongside you with compassion and expertise. We integrate EMDR therapy into our comprehensive care plans because we’ve seen its profound ability to help people reclaim their lives from the grip of painful memories. Whether you’re enrolled in our outpatient, intensive outpatient (IOP), or partial hospitalization (PHP) programs, our skilled therapists can incorporate EMDR to address the root causes of your struggles.
For those facing the complexities of a dual diagnosis, where mental health challenges and substance use are intertwined, EMDR can be a critical component of a lasting recovery. By processing underlying trauma, we can help reduce the emotional pain that may be driving substance use, creating a stronger foundation for sobriety and well-being. We are committed to providing evidence-based, personalized treatment that honors your unique story.
Accessibility to care is one of our core values. We offer EMDR therapy through our nationwide telehealth services, allowing you to engage in this powerful healing work from the comfort and privacy of your own home. For those in Indiana, we also provide in-person care. No matter how you connect with us, you’ll receive the same high standard of compassionate, expert treatment.
Our mental health services are designed to help those facing life’s challenges. Whether you’ve been diagnosed with a mental health disorder or are just starting to look for answers, our professionals are here to help.
Common questions about EMDR therapy
How is EMDR therapy different from other therapies?
EMDR therapy differs from many traditional talk therapies, like Cognitive Behavioral Therapy (CBT), primarily in its approach. While talk therapies often involve detailed discussions about a traumatic event, EMDR focuses on the brain’s own ability to process and heal without extensive verbal recounting of the pain.
Instead of analyzing your thoughts, the therapist guides you through bilateral stimulation (like eye movements) during sessions. This unique element helps your brain make new connections and store the memory in a less distressing way, often leading to relief in fewer sessions than other treatments.
How does EMDR therapy affect the brain?
EMDR therapy helps the brain reprocess traumatic memories that are “stuck.” When a traumatic event occurs, the memory can be stored in the brain’s survival center with all the original emotions and physical sensations. This is why a trigger can make you feel like you’re reliving the trauma.
The bilateral stimulation used in EMDR seems to unlock this frozen information. It helps your brain move the memory from the emotional, reactive part to the more logical, narrative part. This reprocessing doesn’t erase the memory, but it removes the intense stress and emotional charge associated with it.
What is the recovery time from EMDR?
There isn’t a set “recovery time” from EMDR in the way you might recover from a physical procedure. The healing process is unique to each person. Many clients start to feel a sense of relief from their symptoms relatively quickly, sometimes within just a few sessions, especially for single-incident trauma.
Between sessions, it’s normal to experience vivid dreams or new insights as your brain continues its processing work. This is a positive sign that the therapy is working. Your therapist will provide you with tools to manage these feelings and ensure you feel supported throughout the journey.
What are the advantages and disadvantages of EMDR?
A major advantage of EMDR is that it can provide relief from trauma symptoms more quickly than many traditional therapies. It also doesn’t require you to talk in detail about painful memories, which can be a huge relief for many people. It gets to the root of the issue by helping the brain reprocess the event itself.
A potential disadvantage is that some people may feel a temporary increase in emotional distress or have vivid dreams between sessions. This is a normal part of the healing process but can feel unsettling. It’s also crucial that EMDR is performed by a properly trained therapist to be safe and effective.
How common is EMDR therapy?
EMDR therapy has become a widely recognized and common treatment, especially for PTSD and trauma. Since its development in the 1980s, millions of people have found it helpful. Its effectiveness is supported by extensive research, leading to its recommendation by many major health organizations.
Groups like the American Psychological Association, the World Health Organization (WHO), and the Department of Veterans Affairs all endorse EMDR as an effective therapy. Because of this strong backing, more and more therapists are getting trained in this powerful method to help their clients heal.
Can EMDR therapy be done without a trained EMDR therapist?
No, EMDR therapy should never be done without a certified and trained EMDR therapist. It is a complex, structured psychotherapy that requires professional skill to be administered safely and effectively. A trained therapist knows how to guide you through the eight phases, help you prepare for the emotional processing, and manage any distress that may arise.
Attempting EMDR without proper guidance can be overwhelming and potentially retraumatizing. The therapeutic relationship and the therapist’s expertise are key to ensuring the process is healing rather than harmful. Always verify a provider’s credentials before beginning treatment.
Taking the Next Step Towards Healing
Living with the weight of trauma can make you feel like you’re carrying a burden that will never lighten. But the key takeaway is this: healing is absolutely possible. You don’t have to be defined by what happened to you. EMDR therapy offers a structured, evidence-based path to reprocess those painful memories, not by erasing them, but by taking away their power to control your present. It’s a way to teach your brain that the past is truly in the past, allowing you to move forward with a renewed sense of peace and safety.
Taking the first step can feel intimidating, but it’s a courageous act of self-care and a testament to your resilience. You deserve to feel whole again. If you’re ready to explore how EMDR can help you on your recovery journey, our compassionate team is here to answer your questions and support you. If you or a loved one is struggling, we encourage you to seek the compassionate, evidence-based care provided by Red Ribbon Mental Health. Please don’t hesitate to contact us to learn more. You can reach us by calling (317) 707-9706 to start your journey toward healing.
If you are in immediate crisis or need urgent support, please reach out to the 988 Suicide & Crisis Lifeline by calling or texting 988. Help is available 24/7.
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Sources
- U.S. Department of Veterans Affairs. (June 14, 2019). Eye Movement Desensitization and Reprocessing (EMDR) for PTSD. U.S. Department of Veterans Affairs.
- Wesson, M., & Gould, M. (January 1, 2010). The role of eye movement desensitization and reprocessing (EMDR) therapy in medicine: Reviewing the literature. Journal of EMDR Practice and Research, 8(1), 2-17.
- Hou, C.-J., et al. (July 1, 2020). Eye Movement Desensitization and Reprocessing (EMDR) Therapy. StatPearls.
- Washington State Department of Health. (March 1, 2025). 988 Suicide & Crisis Lifeline. Washington State Department of Health.
- Illinois Department of Human Services. (January 1, 2023). 988 Suicide & Crisis Lifeline. Illinois Department of Human Services.
- U.S. Department of Veterans Affairs. (August 10, 2018). Eye Movement Desensitization and Reprocessing (EMDR) for PTSD. U.S. Department of Veterans Affairs.
About the content
Written by: Carli Simmonds. Carli Simmonds holds a Master of Arts in Community Health Psychology from Northeastern University. From a young age, she witnessed the challenges her community faced with substance abuse, addiction, and mental health challenges, inspiring her dedication to the field.
Medical reviewed by: Jodi Tarantino, LICSW. Jodi is an experienced, licensed Independent Clinical Social Worker (LICSW) and Program Director with over 20 years of experience in Behavioral Healthcare, demonstrating expertise in substance use disorders, mental health disorders, crisis intervention, training development, and program development. She is a skilled leader in business development with a Master of Social Work (MSW) in Community and Administrative Practice from the University of New Hampshire.
Red Ribbon Recovery is committed to delivering transparent, up-to-date, and medically accurate information. All content is carefully written and reviewed by experienced professionals to ensure clarity and reliability. During the editorial and medical review process, our team fact-checks information using reputable sources. Our goal is to create content that is informative, easy to understand and helpful to our visitors.
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