How Does EMDR Therapy Work And What to Expect

Have you ever wondered why people go for EMDR therapy? Starting therapy for a traumatic or upsetting experience can feel overwhelming, especially if you’re unsure what to expect. 

Eye movement desensitization and reprocessing (EMDR) therapy helps people heal from distressing memories. Studies show that up to 90% of people with single-event trauma experience significant symptom relief after just three EMDR sessions. Many people feel nervous before their first session, wondering what to expect. Will it be emotional? Will it work? How long before you feel a difference? These are valid questions, and the unknown can feel intimidating. But the first few EMDR sessions aren’t about diving into distressing memories right away. Instead, they focus on building trust with your therapist and learning how EMDR works 

This article will help you understand how an EMDR session works and what you can expect as you begin your healing journey. 

What Is EMDR Therapy?

Francine Shapiro developed EMDR therapy in the late 1980s after noticing that certain eye movements reduced distress in her own experiences. This discovery led her to explore how guided eye movements could help individuals process and heal from difficult or traumatic experiences. Today, EMDR is widely used by therapists to support those dealing with emotional distress. 

So, how does EMDR therapy work? During EMDR therapy, a person recalls a troubling memory while following specific eye movements guided by the therapist. Other forms of stimulation, like tapping or listening to rhythmic sounds, may also be used. This process helps the brain work through and “reprocess” the memory in a way that reduces its emotional impact.

EMDR therapy works by stimulating both sides of the brain, a process called bilateral stimulation. This helps the brain connect new, less distressing thoughts and emotions with past experiences. You can think of it like organizing a messy closet. You sort through your old memories and place them in the right spots so that they become easier to manage and less overwhelming. 

A prominent theory of how EMDR therapy works is that in trauma, the brain sometimes gets “stuck” in a state where the memory continues to feel just as painful as when it first happened. EMDR helps move these memories into a healthier place, reducing their emotional intensity. The process of bilateral stimulation continues until the memory becomes less disturbing. Research has shown that EMDR changes the way the brain stores distressing memories, with brain scans revealing reduced activity in areas linked to fear and anxiety. This helps individuals respond more calmly to past traumatic events.

Another theory suggests that EMDR may activate the brain’s natural healing processes. The eye movements used in EMDR may stimulate brain regions active during rapid eye movement (REM) sleep. It is a stage associated with memory consolidation and emotional processing. EMDR may help the brain reprocess and resolve traumatic memories better by mimicking this natural process.

Now that we have seen what EMDR therapy is, let us see how long it takes. 

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How Long Does EMDR Therapy Take?

The length of EMDR therapy depends on the individual and the nature of their trauma. Some people may notice improvements after just a few sessions, whereas others require more time to process and heal from their experiences fully. 

Factors like the severity of the trauma and how long the person has been dealing with it can affect the treatment duration. For individuals with a single traumatic event, such as a car accident or sudden loss, therapy may last between 6-12 sessions. These cases often involve fewer emotional layers to work through, making the treatment process faster.

However, for those with complex trauma, such as childhood abuse or multiple traumatic experiences, therapy may take much longer. In these cases, the therapist works carefully and gradually to avoid overwhelming the individual. This longer timeline allows for deeper healing and improved emotional resilience.

An EMDR session usually lasts 60-90 minutes but may take longer in some cases. During this time, the therapist guides the individual through different phases of the therapy. They use techniques to identify distressing memories and eye movements to help the brain process them. While healing takes time, many people feel a difference after just a few sessions. Each person’s journey is unique, but even small changes can be a sign that your brain is processing and healing in the right direction.

Complete treatment of one traumatic event via EMDR therapy follows a three-factor protocol, which includes:

1. Past Memories: The therapist helps you process distressing memories from the past and allow your brain to reframe them less painfully. It reduces the emotional charge attached to the memory and helps you feel less overwhelmed when recalling it.
2. Current Disturbance Or Upsetting Event: EMDR also addresses present-day triggers that bring up distressing emotions. Your brain learns to respond more calmly to situations that once felt overwhelming. This is done by working through these reactions.
3. Future Action(S): Your therapist helps you develop positive coping strategies, such as self-soothing techniques or confidence-building exercises. Thus, you can handle stressful situations more healthily.

This protocol reduces the current symptoms and offers a comprehensive clinical picture of the traumatic experience.

What Is “Processing” In EMDR Therapy?

“Processing” in EMDR therapy refers to how your brain works through and changes the way it reacts to difficult or traumatic memories. 

During processing, you may recall specific details of a traumatic experience, including images, sounds, or feelings connected to it. Strong emotions like sadness, fear, or frustration may surface as your brain works through the memory. Some people may also experience overwhelming grief or shame tied to past events. Some people also notice physical sensations, such as tingling, tightness, hyperventilation, or warmth in certain parts of the body. When processing distressing memories, the nervous system may react as if it is reliving the event, triggering sensations linked to the original trauma. Over time, as the brain reprocesses these memories, both emotional and physical distress often lessen.

As the session continues, you might feel shifts in how you view the memory. What once felt overwhelming may seem less intense or easier to think about. By the end of processing, many people find that their emotional and physical reactions to the memory have significantly reduced, bringing a sense of relief. 

The Eight Phases Of EMDR Therapy 

How does EMDR work? EMDR therapy helps people heal from painful memories and trauma. It works in eight steps, guiding the brain to process and reduce distress.  The eight phases of an EMDR session are:

1. History-Taking

In this phase, your therapist gathers information about your past experiences, including any trauma or distressing events. They will ask you about your current challenges and your expectations from therapy. Accordingly, the therapist will make a plan. Your history will provide insight into memories that cause distress. 

2. Preparation

The therapist explains how an EMDR session works and helps you get ready for the sessions. They teach coping strategies, such as deep breathing or visualization exercises, to manage strong emotions. These skills are important because processing difficult memories can bring up intense feelings. The preparation phase builds trust between you and your therapist and ensures you’re emotionally ready to begin treatment.

3. Assessment

In this phase, you identify specific traumatic memories that cause distress. The therapist may ask you to describe these memories and rate how upsetting they are on a scale. This helps track your progress over time. Scientifically, this step activates the parts of the brain where these memories are stored, setting the stage for reprocessing during later sessions.

4. Desensitization

This is the core phase of EMDR therapy. While focusing on a traumatic memory, you follow the therapist’s hand movements, listen to sounds, or experience gentle tapping. These forms of bilateral stimulation help the brain reprocess the memory, making it feel less overwhelming. Over time, the emotional intensity linked to the memory decreases. The brain forms new connections, allowing you to see the event in a less distressing way. As a result, the memory loses its strong emotional grip, helping you think about it with greater calm and control.

5.  Installation

The goal of this phase is to strengthen positive beliefs about yourself. After reducing the distress associated with a memory, the therapist helps you focus on affirmations like “I am safe” or “I am strong.” Scientifically, this rewiring supports healthier brain pathways, reinforcing positive self-concepts and breaking negative thought patterns.

6. Body Scan

Here, the therapist checks for any lingering physical sensations connected to the memory. This happens because trauma is not just stored in the mind. It is also held in the body. Even after processing, some people may still feel tension, tightness, or discomfort. This occurs because trauma can become physically embedded in muscles, nerves, and the nervous system. It will create patterns of tension that persist even after emotional distress has decreased. This step helps identify whether any tension or discomfort remains in the body. Since EMDR focuses on reprocessing memories, techniques like deep breathing, movement, or somatic therapy may be needed to fully release stored physical tension. Scientifically, it reinforces the brain-body connection, signaling to the nervous system that the memory no longer poses a threat.

7. Closure

The therapist ensures you feel calm and stable before the session ends. They will teach you relaxation exercises or coping strategies. Closure is important to help your brain settle after processing intense emotions. This phase helps prevent emotional overwhelm between sessions, promoting a sense of safety and control.

8. Reevaluation

At the start of the next EMDR session, your therapist reviews your progress and reassesses any remaining issues. This helps determine whether further work is needed on specific memories or if new goals should be set. Reevaluation ensures that changes in brain processing are lasting and effective over time.

What To Expect Following Your First EMDR Session?

After your first EMDR session, it’s normal to experience a variety of emotions and physical sensations. Some people feel a sense of relief or calm, while others may feel tired or even slightly unsettled. These reactions are part of the brain’s natural way of continuing to process memories and emotions after the session ends.

Many individuals notice emotional shifts, such as feeling lighter or less overwhelmed by thoughts related to past trauma. You might also experience increased mental activity, with memories or thoughts resurfacing unexpectedly as your brain works to organize and reprocess these experiences.

Physical sensations like mild headaches, muscle tension, or fatigue are also possible. This happens because emotional processing can impact the nervous system, much like physical exercise affects the body. These sensations usually fade with time.

Your therapist may recommend journaling between sessions to help you track thoughts, emotions, or changes you experience. Writing about your feelings, any dreams you have, or unexpected memories that pop up can provide insight into how your mind is processing the trauma. Noting patterns over time can also help you and your therapist assess progress.

Deep breathing or guided imagery can help you deal with any lingering feelings.  Being patient with yourself is important during this process.

What Happens In Subsequent EMDR Sessions?

After the initial sessions of EMDR trauma therapy, your treatment will continue based on your progress and personal goals. The therapist will guide you step by step, helping you process additional memories or unresolved emotions that may still cause distress.

In many cases, therapy will involve working on different traumatic memories or exploring deeper aspects of the same event. This continued processing allows your brain to fully reframe negative thoughts and emotions, reducing their impact over time.

Your therapist will regularly reassess your emotional state to see how you’re responding to the treatment. If needed, adjustments will be made to your therapy plan.  As your emotional responses improve, the focus may shift toward building positive coping skills and strategies to handle life’s challenges in healthier ways. These coping skills may include breathing techniques, such as deep diaphragmatic breathing to calm the nervous system. You can also perform grounding exercises like the 5-4-3-2-1 method to bring attention to the present moment. You will, thus, feel more confident and resilient, even when facing stressful situations.

The length of your therapy will depend on your unique experiences and healing process. You should communicate openly and honestly to make progress. They are there to support you in every step of your journey. 

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How EMDR Therapy Can Help You Heal!

EMDR therapy heals you from trauma, anxiety, and distressing memories. It helps the brain reprocess painful experiences so they no longer feel overwhelming. Many people start noticing positive changes after just a few sessions. EMDR sessions can also reduce symptoms of PTSD, anxiety, and depression.

This therapy uses eye movements, tapping, or sounds to help the brain process difficult memories more healthily. Over time, these memories become less distressing, allowing people to move forward with greater peace and confidence. EMDR also strengthens positive thoughts and coping skills, making it easier to handle stress in everyday life. 

FAQs

1. What qualifies you for EMDR therapy?

EMDR therapy is for people dealing with trauma, PTSD, anxiety, or painful memories. If you have distressing experiences that affect your daily life, EMDR may help. A therapist will assess your symptoms and history to see if this therapy is right for you.

2. Who is not a good candidate for EMDR?

EMDR may not be safe for people with severe mental illness, active psychosis, or uncontrolled emotional distress. If someone has trouble staying grounded or managing strong emotions, they may need other therapies first. A therapist will decide if EMDR is the best choice.

3.  How do I prepare for an EMDR session?

Before an EMDR session, get enough rest and eat well. Practice deep breathing or relaxation techniques. Be ready to talk about memories and feelings. Your therapist may ask you to think of a safe place in your mind to help you stay calm during the session.

4.  Is EMDR hard at first?

Yes, EMDR can feel difficult at first because it brings up painful memories. Some people feel emotional or tired after sessions. However, the process helps the brain heal over time. Most people find it gets easier with practice and support from their therapist.