EMDR (Eye Movement Desensitization and Reprocessing) is an evidence-based therapy that helps reduce emotional distress from traumatic memories using guided bilateral stimulation (eye movements, taps, or tones) while the client recalls troubling experiences. Originating for PTSD, EMDR blends cognitive-behavioral, psychodynamic, and somatic elements to promote adaptive processing: memories lose emotional intensity and vividness, negative beliefs shift, and healthier insights form. Protocols follow an eight-phase structure—history, preparation/stabilization, targeted processing, and closure—addressing single-incident and complex developmental trauma. Research supports EMDR for PTSD and shows emerging benefits for anxiety, depression, grief, and some phobias. Treatment is individualized and may include skills training and safety planning for clients with significant dysregulation.

When a frightening or painful event happens, its memory can become “stuck” in the mind and body, returning as intrusive distress and prompting avoidance. This can appear as nightmares, fear, or avoiding reminders. Experts say the best way to get “unstuck” is gradual exposure—facing the memories or events until they no longer cause distress.

Bilateral stimulation (BLS) uses alternating right-left input—eye movements, tones/music to each ear, or tactile cues like buzzing or alternate tapping—while a person focuses on a disturbing memory. Desensitization reduces distress so the memory no longer causes fear or avoidance. Reprocessing means new insights, sensations, and feelings become linked with the old upsetting thoughts and images.

A typical 60–90 minute EMDR session starts with emotion regulation and self-soothing. Early sessions focus on understanding emotions, building rapport, and learning resourcing skills. Then the person brings up a distressing memory tied to their presenting problem. After EMDR, troubling memories and feelings are more easily recalled as “something that happened,” and people often feel safer, less blamed, and more able to choose. EMDR resolves distressing thoughts and feelings so people can return to healthier functioning and gain confidence, calm, and mastery.

Phase 2: Client Preparation. Learning and practicing coping skills and grounding tools to control intense emotions that arise.

Phases 3-6: Assessment, Desensitization, Installation, & Body Scan. The “reprocessing” through BLS, helping it “stick”, and scanning for any sensation that indicates where trauma may still be stored in the body.

Phase 7: Closure. Helping client calm down and applying self-soothing strategies. Client may be asked to track what comes up in between sessions.

Phase 8: Reevaluation. This phase is usually at the beginning of the following session, presents an evaluation of the previous week’s process and possible identifying of new materials that have to be addressed.

Though the exact mechanism of bilateral stimulation (BLS) is unclear, research continues. It is not hypnosis. Some theories compare eye movements to REM sleep processing; others propose bilateral stimulation induces relaxation or distraction, or integrates brain processes to access natural healing. Ultimately, the brain can heal itself given the chance.