What is EMDR Therapy?

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Is EMDR right for me?
For when you want to know if EMDR fits what you're carrying.
What to expect in EMDR therapy
For when you want to see what a session actually looks like.
Schedule a consultation
For when you're ready to talk to someone.

Where EMDR commonly helps

EMDR can help with...

ANXIETY

Anxiety that feels older than the things you're currently anxious about.

EMDR fits best when something earlier is shaping the anxiety: a household that wasn't predictable, an overwhelming experience, sustained stress the nervous system is still bracing against.

The condition EMDR was built for, and the one with the strongest research behind it.

EMDR was developed for PTSD in the late 1980s and has three decades of randomized trials behind it. The VA and DoD rate it Strong For; the APA conditionally recommends it.

EMDR adapted to how kids actually process experience.

The eight-phase protocol stays the same; the form changes. For younger children, more play and movement, less language. For older kids and teens, closer to the adult version, paced developmentally.

Focused EMDR work compressed into a few concentrated days.

An intensive runs in extended sessions over two or three consecutive days instead of weekly appointments. They fit prepared clients who come in already resourced. They aren't right for every presentation.

EMDR Therapy Definition

EMDR (Eye Movement Desensitization and Reprocessing) is an evidence-based therapy designed to help people heal from trauma and other distressing life experiences. EMDR uses dual attention stimulation (DAS), sometimes still called bilateral stimulation (BLS), to help your brain process difficult memories so they no longer carry the same emotional weight. This typically involves guided eye movements, though tapping and sound-based methods are also used.

EMDR is recognized as an effective treatment for trauma by major health organizations including the World Health Organization (WHO), the American Psychological Association, the U.S. Department of Veterans Affairs, and the International Society for Traumatic Stress Studies.

How EMDR Therapy Works

When something overwhelming happens, your brain sometimes stores the memory differently than it normally would. Instead of being filed away as something that happened in the past, the memory can stay "stuck," keeping the emotions, body sensations, and beliefs from that experience feeling as intense as they did when it first happened. That's why a sound, a smell, or a situation can suddenly bring everything flooding back as if it's happening right now.

EMDR therapy helps your brain do what it naturally wants to do: process that experience and move it from feeling like a present-tense emergency to feeling like something that happened in the past. Something you can remember without being overwhelmed by it.

What Happens in Your Brain During EMDR

During EMDR, your therapist will guide you through dual attention stimulation (DAS), a gentle alternating right-to-left stimulus. This might look like:

Eye movements: following your therapist's fingers or a light bar
Tapping: gentle alternating taps on your hands or knees, or holding small buzzers
Sound: tones that alternate between your left and right ear through headphones

Research has shown that DAS helps different parts of your brain work together in a way that allows difficult memories to be processed and integrated. It creates the conditions for your brain's natural healing process to do its work.

The Adaptive Information Processing Model

EMDR is built on a theory called Adaptive Information Processing (AIP), developed by Francine Shapiro, the creator of EMDR. The core idea is that your brain naturally moves toward healing when the right conditions are in place, much like how your body heals from a physical wound when nothing is blocking the process.

Think of it like a splinter. If you have a splinter in your hand, your body can't fully heal the wound until the splinter is removed. Traumatic memories can work the same way. They can act as a kind of block, keeping your brain from processing what happened. EMDR helps access and remove that block so your brain's natural healing can resume.

You don't forget what happened. The memory is still there, but it no longer carries the same emotional intensity. You can think about it without being pulled back into the pain of it.

The 8 Phases of EMDR Therapy

EMDR follows a structured 8-phase approach, but it's not rigid or one-size-fits-all. Your therapist will adapt each phase to your needs, and different phases will take different amounts of time depending on your history and what feels right for you.

Phase 1: History and Getting to Know You

Your therapist will ask about what brought you to therapy and explore your strengths and resources. They'll work with you to develop a plan for treatment. An important thing to know: your therapist will not ask you to detail all of your past traumas during this phase. There's a reason for that, and it's designed to keep you safe. When we talk about a painful event in detail, it can activate the memory network and bring up intense feelings before you're ready to work with them.

Phase 2: Preparation

This is where your therapist helps you build the skills and resources you'll need before any trauma processing begins. You'll learn techniques to help you feel grounded and safe. Your therapist will also introduce DAS for the first time so you know what it feels like. This phase is also about building trust, because EMDR is a deeply relational therapy, and feeling safe with your therapist matters.

Don't be discouraged if you spend time here. Different people need different things to prepare for trauma work, and the time you invest in this phase directly supports everything that comes after.

Phase 3: Assessment

Together with your therapist, you'll identify a specific memory to work on. You'll notice the image, the emotions, and the body sensations that come with it. You'll also identify a negative belief you hold about yourself connected to that memory (like "I'm not safe" or "It was my fault") and a positive belief you'd like to replace it with.

Phase 4: Desensitization

This is where DAS is used while you focus on the target memory. Your therapist will guide you through sets of eye movements, taps, or sounds while you hold the memory in mind. You don't need to describe the memory in detail, you just hold it. Over the course of processing, the memory typically becomes less distressing. Many people describe it as the emotional charge gradually draining away.

Phase 5: Installation

Once the distress around the memory has decreased, your therapist will help strengthen the positive belief you identified earlier. The goal is for that new belief, something like "I am safe now" or "It wasn't my fault," to feel genuinely true, not just something you know intellectually.

Phase 6: Body Scan

Your therapist will ask you to notice what's happening in your body while you think about the memory and your new positive belief. If there's any remaining tension, tightness, or discomfort, it can be targeted for further processing. This matters because trauma doesn't just live in your thoughts. It lives in your body too.

Phase 7: Closure

At the end of each session, your therapist will make sure you feel grounded and stable. If processing on a particular memory isn't complete yet, they'll guide you through techniques to contain the material so you can go about your life between sessions. You should always leave a session feeling at least as good as when you arrived.

Phase 8: Reevaluation

At the beginning of the next session, your therapist will check in about how things have been and whether the positive results have held. From there, you'll continue processing or move on to the next target.

Phases 3 through 8 repeat for each memory being processed. After the core memories have been addressed, your therapist will also help you work through any present-day situations that still trigger you and help you feel prepared for challenges you might face in the future.

What to Expect in EMDR Therapy

If you're considering EMDR, it's normal to have questions about what it will actually feel like.

What Does EMDR Feel Like?

During processing, many people describe feeling like they're watching the memory from a distance rather than reliving it. You might notice the memory becoming less vivid, your emotions shifting, or new connections coming up naturally. Some people feel tired after a session. Others feel lighter. Everyone's experience is different, but your therapist will check in with you throughout to make sure you feel grounded and safe.

You Don't Have to Talk About Everything

One of the things that sets EMDR apart is that you don't have to describe your trauma in detail for the therapy to work. You hold the memory in your mind while your therapist guides you through DAS, but you don't have to narrate it. For many people, especially those who find talking about their experiences overwhelming or retraumatizing, this matters a lot.

The Preparation Phase Matters

If your therapist spends several sessions on preparation before starting any trauma processing, that's not a sign that things are moving slowly. It's a sign that your therapist is being thoughtful about making sure you're ready. The skills you build in preparation directly support how smoothly processing goes later. Trust the process, even when it feels like you're not "doing the real work" yet. You are.

Taking Care of Yourself During Treatment

EMDR asks a lot of your brain. On days when you have sessions, try to keep things light afterward. Don't schedule anything demanding. Watch something comforting. Get rest. Some people experience vivid dreams, stronger emotions, or fatigue between sessions as their brain continues to process. These effects are usually temporary and a sign that healing is happening. Your therapist will prepare you for what to expect and give you techniques to use if you feel uncomfortable between sessions.

Does EMDR Really Work?

84-90%

No longer met PTSD criteria after three 90-minute sessions (single-incident trauma)

77%

Lost PTSD diagnosis after an average of six 50-minute sessions (multiple traumas)

38+

Randomized controlled trials supporting EMDR's effectiveness

More than 38 randomized controlled trials support the effectiveness of EMDR therapy. Research consistently shows that EMDR can produce significant results, often in fewer sessions than people expect.

Studies show that 84-90% of people who experienced a single traumatic event no longer had PTSD after only three 90-minute sessions. The same research found that 77% of people who had experienced multiple traumas no longer met the criteria for PTSD after an average of six 50-minute sessions.

Neuroimaging research has also shown that EMDR produces measurable changes in brain function, including shifts in activity in the prefrontal cortex, amygdala, and hippocampus, the areas of the brain most affected by trauma. These aren't just subjective reports of feeling better. The brain itself is changing.

EMDR has been so extensively studied that it is now recognized as an effective treatment for trauma by the World Health Organization, the American Psychological Association, the U.S. Department of Veterans Affairs, and the International Society for Traumatic Stress Studies.

Frequently Asked Questions

Is EMDR only for PTSD?

No. While EMDR was originally developed to treat PTSD, it has been used effectively for many conditions including anxiety, depression, phobias, panic disorder, grief, OCD, eating disorders, and performance anxiety. Many of these conditions have roots in past experiences, and EMDR is designed to help process those experiences.

Do I have to talk about my trauma in detail?

No. During EMDR, you hold the memory in your mind while your therapist guides you through DAS, but you do not need to describe the event in detail for the therapy to be effective. This is one of the reasons EMDR appeals to people who find talking about their experiences overwhelming.

How long does EMDR treatment take?

It depends on your individual history and the complexity of what you're working through. Research shows that many people with a single traumatic event see significant improvement in as few as three to six sessions. Complex trauma or a longer history of difficult experiences typically requires more time. If you're looking for an accelerated option, EMDR Intensives compress weeks of work into days. Your therapist will work with you to create a treatment plan that fits your needs.

What is dual attention stimulation (DAS)?

Dual attention stimulation (DAS), sometimes still referred to by its older name, bilateral stimulation (BLS), is a gentle, alternating right-to-left stimulus used during EMDR processing. It can take the form of guided eye movements (following your therapist's fingers or a light bar), tactile stimulation (gentle taps or small buzzing devices you hold), or auditory stimulation (tones that alternate between your ears through headphones). Your therapist will help you find the type that works best for you.

What are the side effects of EMDR?

Some people experience vivid dreams, heightened emotions, or fatigue between sessions as their brain continues processing. These effects are typically temporary and are generally a sign that processing is happening. Your therapist will prepare you for what to expect and give you techniques to manage any discomfort between sessions.

Is EMDR covered by insurance?

EMDR is typically covered by insurance when provided by a licensed mental health professional, since it is recognized as an evidence-based treatment. Coverage depends on your specific plan and diagnosis. We recommend contacting your insurance provider to verify your mental health benefits and asking whether they cover EMDR therapy specifically.

How do I find a qualified EMDR therapist?

Look for a therapist who received their EMDR training through an EMDRIA-approved program. You can search for EMDRIA-trained therapists in your area at emdria.org. At Trauma Specialists of Maryland, all of our EMDR clinicians were trained through our sister organization, Trauma Specialists Training Institute, an EMDRIA-approved training provider.

Is EMDR like hypnosis?

No. During EMDR, you are fully awake, aware, and in control the entire time. You can stop the process at any point. EMDR does not involve any altered states of consciousness. You are simply being guided through a structured process while your brain does its own natural healing work.

Can EMDR be done online?

Yes. EMDR can be conducted effectively through telehealth. DAS can be adapted for a virtual setting using on-screen visual cues, self-tapping techniques, or audio-based stimulation through headphones. Your therapist will help you find the best approach for remote sessions.

Ready to start EMDR therapy?

If you're ready to explore EMDR therapy, our clinicians at Trauma Specialists of Maryland are here to help. All of our EMDR therapists are trained through Trauma Specialists Training Institute, an EMDRIA-approved training provider, and bring both clinical expertise and genuine care to every session.

We offer EMDR therapy in Maryland, Delaware, and Pennsylvania.

Schedule a consultation Meet our therapists

If a form doesn't feel right, you can also email us at info@traumaspecialistsofmd.com. We're here either way.

Clinically reviewed by

Sarah Martin, LCPC, NCC

Clinical Director, Trauma Specialists of Maryland

Sarah is a Licensed Clinical Professional Counselor and Board Certified Counselor with over 8 years in the mental health field. She is trained in EMDR, and has extensive experience working with trauma across the lifespan, with particular focus on medical trauma and adoption / foster care families.

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