The therapy
EMDR therapy
EMDR stands for Eye Movement Desensitization and Reprocessing. It is a structured psychotherapy for experiences from the past that continue to create distress in the present.
The goal is not to erase what happened or make you forget it. The memory remains part of your history. What can change is the experience of remembering it — the intensity of the emotions and physical reactions connected to it, the meaning you have carried from it, and the ways it continues to affect you now.
When reprocessing is successful, the facts of what happened remain, but the memory no longer has to carry the same sense of urgency. The experience can begin to take its place in the past.
In my own words
What EMDR actually is
One of the things that continues to interest me about EMDR is the space between what we know and what we continue to feel, believe, or experience in response to something that happened. EMDR can sometimes help close that distance.
You may already know that what happened wasn’t your fault, that you did the best you could at the time, or that the way someone treated you does not define who you are. Other things may be harder to know. You may be safer now and still not experience yourself as safe. Sometimes the mind and body continue responding to what was learned then, even when circumstances have changed.
What I have found meaningful in this work are the moments when that begins to change — when the distress associated with a memory decreases, the memory feels more firmly located in the past, and a different understanding can emerge that feels true rather than simply being something you know.
Before reprocessing
EMDR does not begin with eye movements
What people see or hear about EMDR is often the reprocessing part of the therapy — the eye movements, alternating taps, or sounds. That is only one part of EMDR, and it is not where we begin.
We begin with history taking and preparation. This gives us time to understand what brings you to therapy, identify what you would like to change, and make sure you have what you need to approach difficult material without becoming overwhelmed by it.
Preparation looks different for everyone. For some people, this part of the work is relatively brief. Others may benefit from more time learning and practicing ways to stay present when difficult emotions or memories arise and to return to a more settled state when needed. With practice, these skills can become more familiar and increasingly automatic.
You don’t need to arrive already knowing how to do any of this. These are things we can learn and practice together. We don’t spend longer in preparation than is useful, and we don’t move into reprocessing simply because we have reached a certain number of sessions.
Preparation is part of EMDR — not something that happens before EMDR begins.
During reprocessing
What reprocessing is actually like
By the time we begin reprocessing, we have already developed a plan for treatment. That plan gives us direction without requiring us to follow a rigid path. What feels most important at the time may help determine where we start.
You briefly bring aspects of the experience to mind while following movement with your eyes, using alternating taps, or listening to sounds that alternate from side to side. We pause regularly, and I ask you to notice what comes up.
There isn’t a particular response you are supposed to have. Thoughts, images, emotions, physical sensations, memories — or sometimes very little at all — may emerge. You do not have to make anything happen or worry about doing EMDR correctly.
You also do not have to tell me every detail. Some people say very little during reprocessing; others want to share more. There is room for both.
Reprocessing is not always linear. Distress may decrease, increase for a time, or change in ways you did not expect. Processing may also continue between sessions. We pay attention to what is happening and adjust when needed.
Timeframe
How long does EMDR take?
EMDR does not have a set number of sessions. How long treatment takes depends in part on what you want to work on, whether there are multiple experiences connected to it, how those experiences are affecting you now, and the amount of preparation you need before reprocessing.
A single, clearly defined experience may require less treatment than something that developed over many years or is connected to multiple experiences and relationships. More complex does not mean less treatable — it may simply mean there is more for us to understand and work through.
We will regularly look at how treatment is going together — not only at changes I may notice, but at what you are noticing in yourself and in your life. We will revisit what you came to therapy wanting to change, what feels different, what still needs attention, and whether the work continues to feel useful to you.
The evidence
What the research says
EMDR has been studied extensively for posttraumatic stress disorder (PTSD). Research supports its effectiveness in reducing PTSD symptoms, and it is included in treatment guidelines from organizations including the World Health Organization, the U.S. Department of Veterans Affairs and Department of Defense, and the American Psychological Association.
A 2025 systematic review and meta-analysis found that EMDR significantly improved PTSD symptoms compared with waitlist or usual care. When compared with trauma-focused cognitive behavioral therapy, the researchers found no significant difference in treatment effect between the two approaches.
We know more about whether EMDR works than we do about exactly why it works. Researchers continue to study the mechanisms involved, and I think it is important to distinguish between what the evidence supports and what is still being understood.
Research and further reading
Common questions
A few things you may be wondering
Does EMDR work online?
Yes. EMDR can be provided through telehealth. During online reprocessing, we can use guided eye movements, alternating tapping, or sounds, depending on what works best for you.
What if I don’t remember it clearly?
You do not need a complete or perfectly organized memory. We can work with what is available, which may include fragments, images, emotions, beliefs, physical sensations, or other aspects of the experience.
What if EMDR doesn’t work for me?
We will pay attention to how you are responding rather than continuing simply because EMDR was the treatment we initially planned. If something isn’t helping, we will talk about it and consider what needs to change.
Considering EMDR?
You don’t have to decide before we talk.
If you have a general question about EMDR or whether my practice may be a good fit, you are welcome to get in touch.