What is EMDR Therapy and How Does it Work?

If you've been struggling with trauma, PTSD, anxiety, or other challenging life experiences, you may have heard about EMDR therapy. As an EMDR Certified Therapist and Approved Consultant who has been providing mental health therapy for over 25 years, I often get questions about what EMDR is and how it actually works. Let me break it down for you.

Understanding EMDR Therapy

Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy treatment designed to help people heal from traumatic memories and distressing life experiences. What makes EMDR unique is that it works with your brain's natural ability to process and heal from difficult experiences.

Think of it this way: our brains are naturally equipped to process everyday experiences, filing them away in our memory in a way that doesn't cause ongoing distress. However, when we experience something traumatic or overwhelming, our natural processing system can get stuck. These unprocessed memories can continue to cause emotional pain, intrusive thoughts, nightmares, or physical symptoms long after the event has passed.

EMDR therapy helps "unstick" these memories, allowing your brain to reprocess them in a healthier way. The goal isn't to forget what happened, but rather to reduce the emotional charge these memories carry so they no longer interfere with your daily life.

The Science Behind EMDR

During EMDR sessions, I use bilateral stimulation—alternating left-right stimulation that engages both sides of your brain. In my practice, I use several different methods depending on what works best for each client:

• Light bar: A device that creates moving lights for your eyes to follow
• Headphones: Alternating audio tones that move from ear to ear
• Tactile pulsers: Small devices that provide gentle vibrations alternating between your hands

This bilateral stimulation appears to activate the same mechanisms that occur during REM sleep, when our brains naturally process the day's experiences. It helps create the optimal brain state for processing traumatic memories safely and effectively.

The Eight Phases of EMDR Therapy

EMDR follows a structured eight-phase approach that ensures your safety and maximizes treatment effectiveness. Here's what you can expect:

Phase 1: History Taking and Treatment Planning

Our work together begins with getting to know you and your unique situation. We'll discuss what brings you to therapy, your history, and develop a treatment plan tailored specifically for you. I'll assess your internal and external resources and determine the pacing that feels right for your healing journey. Building a secure, trusting relationship is essential at this stage.

Phase 2: Preparation

In this phase, I'll explain the EMDR process in detail, answer all your questions, and address any concerns you may have. We'll work together to develop coping strategies and techniques to help you manage any emotional disturbance that might arise during treatment. Some clients need more time in these initial phases to feel ready to move forward, and that's perfectly normal.

Phase 3: Assessment

Here, we identify the specific traumatic event or disturbing memory we'll work on (called the "target memory"). We'll explore the images, negative beliefs, emotions, and physical sensations connected to this memory. I'll also help you identify a positive belief you'd like to have about yourself. We'll establish baseline measurements using standardized scales to track your progress.

Phase 4: Desensitization

This is where the bilateral stimulation begins. While you focus on the traumatic memory, I'll activate the light bar, headphones, or tactile pulsers. We continue this process until the disturbance level of the memory decreases significantly or to zero. During this phase, you might notice new thoughts, images, sensations, or memories emerging—this is all part of your brain's natural processing.

Phase 5: Installation

Once the negative charge of the memory has decreased, we work to strengthen and "install" the positive belief you want to have about yourself in relation to this experience. The bilateral stimulation continues until this positive belief feels completely true and solid.

Phase 6: Body Scan

Your body holds memories too. In this phase, you'll hold the target memory and positive belief in mind while scanning your body from head to toe. If there's any remaining physical tension or discomfort related to the memory, we'll process that as well.

Phase 7: Closure

Every reprocessing session ends with closure, ensuring you leave feeling calm and grounded, whether we've completed processing the memory or not. I'll guide you through techniques to return to a peaceful state in the present moment.

Phase 8: Reevaluation

Each new session begins with reevaluation, where we check in on previously processed memories to ensure they remain neutral and that positive beliefs stay strong. We'll also determine what to work on next in your healing journey.

What Makes EMDR Effective?

Research consistently shows that EMDR is highly effective for treating trauma and PTSD. What I find remarkable about EMDR is how it can produce significant healing in a relatively short period compared to traditional talk therapy alone. Many of my clients report feeling relief after just a few sessions, though the total number of sessions varies depending on individual circumstances.

EMDR is effective because it:

• Works with your brain's natural healing processes
• Doesn't require you to talk extensively about traumatic details
• Helps process memories on multiple levels (emotional, physical, and cognitive)
• Provides lasting change, not just temporary symptom relief

Who Can Benefit from EMDR?

While EMDR was originally developed for trauma and PTSD, I've successfully used it to help clients with:

• Complex trauma
• Anxiety and panic disorders
• Depression
• Chronic pain and illness-related distress
• Phobias
• Grief and loss
• Performance anxiety
• Disturbing memories that interfere with daily life

What to Expect in Your EMDR Journey

Healing isn't always linear, and everyone's experience with EMDR is unique. Some clients feel immediate relief, while others notice gradual changes over time. You might experience some temporary increases in dreams, emotions, or memories between sessions—this is often a sign that your brain is actively processing and healing.

The most important thing to remember is that you remain in control throughout the entire process. You can stop or take breaks whenever needed, and we'll always work at a pace that feels manageable for you.

Is EMDR Right for You?

If you're struggling with the effects of trauma, disturbing memories, or emotional distress that interferes with your quality of life, EMDR might be an excellent fit. As your therapist, I'll help determine if EMDR is appropriate for your specific situation during our initial consultation.

Ready to Begin Your Healing Journey?

Living with the effects of trauma or distressing memories doesn't have to be your permanent reality. EMDR therapy offers a path toward healing that honors your brain's natural ability to recover and thrive.

If you're ready to explore how EMDR therapy might help you, I invite you to reach out. As an EMDR Certified Therapist and Approved Consultant with over 25 years of experience, I'm here to guide you through this transformative process with compassion, expertise, and respect for your unique healing journey.

Kathleen Phelps is an EMDR Certified Therapist and Approved Consultant specializing in complex trauma, chronic illness, and chronic pain. She serves as the current EMDRIA San Diego Regional Co-Coordinator and provides therapy to adults throughout California from her practice in Carlsbad.