What is EMDR Therapy? 8 Phases to Healing Trauma

Understanding how Eye Movement Desensitization and Reprocessing (EMDR) helps your brain naturally heal from trauma

If you’ve experienced trauma—whether from a single overwhelming event or years of difficult experiences—you may have heard about EMDR therapy. Perhaps your primary care doctor mentioned it, or a friend shared how it helped them finally move past something they’d been stuck on for years.

But what exactly is EMDR? And how can moving your eyes back and forth help heal psychological wounds that traditional talk therapy hasn’t resolved?

This comprehensive guide will help you understand what EMDR is, how it works, what to expect, and whether it might be right for you.

Struggling with unresolved trauma or PTSD?

What Does EMDR Stand For?

EMDR stands for Eye Movement Desensitization and Reprocessing. It’s an evidence-based psychotherapy approach specifically designed to help people heal from trauma and distressing life experiences.

Developed by psychologist Dr. Francine Shapiro in 1987, EMDR has since become one of the most researched and effective treatments for PTSD and trauma. It’s endorsed by major organizations including:

• The World Health Organization (WHO)
• The American Psychiatric Association
• The Department of Veterans Affairs
• The International Society for Traumatic Stress Studies

What makes EMDR different from traditional talk therapy? While talk therapy focuses on discussing and analyzing your experiences, EMDR works more directly with how traumatic memories are stored in your brain—allowing your brain’s natural healing process to resolve what’s been stuck.

Understanding Trauma: The “Mental Filing Cabinet” Metaphor

To understand how EMDR works, it helps to think about how your brain processes and stores experiences.

How Your Brain Normally Files Memories

Imagine your brain as an incredibly organized filing system. When you have a typical experience—even a mildly stressful one like giving a presentation or having a disagreement—your brain processes it through a natural healing mechanism called the Adaptive Information Processing (AIP) system.

Here’s what normally happens:

• You have an experience (an event, conversation, or situation)
• Your brain processes it overnight during REM sleep and other processing windows
• The memory gets properly “filed” with context, meaning, and connections to other memories
• You can recall it without distress because it’s been integrated and put into perspective

For example, if you give a presentation that goes poorly, you might feel embarrassed initially. But after processing, your brain files it away as: “That was uncomfortable, but I learned from it. It’s not a reflection of my overall competence. I’ll prepare differently next time.” The emotional charge decreases, and you can think about it without your heart racing.

What Happens When Trauma Occurs

Now imagine something overwhelming happens—a car accident, assault, sudden loss, childhood abuse, or any experience where the emotional intensity exceeds your brain’s ability to process it in the moment.

Your brain’s filing system gets disrupted.

Instead of the memory being properly processed and filed away, it gets stuck in your nervous system in its raw, unprocessed form—complete with the same images, sounds, body sensations, emotions, and negative beliefs you had during the original event.

This is why trauma memories feel different from regular memories. When you think about a traumatic event:

• Your body reacts as if it’s happening now (increased heart rate, sweating, panic)
• The emotions feel just as intense as they did during the original event
• You might avoid anything that reminds you of it
• Negative beliefs feel absolutely true (“I’m not safe,” “I’m powerless,” “It’s my fault”)

EMDR’s goal is to help your brain finally file that memory properly—so you can remember what happened without re-experiencing the trauma.

How Does EMDR Work? The Science Behind the Therapy

EMDR is based on the Adaptive Information Processing (AIP) model, which suggests that psychological symptoms result from unprocessed memories that are “stuck” in your nervous system.

The Role of Bilateral Stimulation

The key component of EMDR is something called bilateral stimulation—alternating left-right stimulation of the brain through:

• Eye movements (following the therapist’s fingers back and forth)
• Tactile tapping (alternating taps on your hands or knees)
• Auditory tones (sounds alternating between left and right ears)

While the exact mechanism is still being researched, bilateral stimulation appears to:

• Activate both hemispheres of your brain simultaneously, similar to what happens during REM sleep (when natural memory processing occurs)
• Reduce the emotional intensity of traumatic memories while you’re accessing them
• Allow your brain’s natural healing process to resume, connecting the stuck memory with more adaptive information
• Help integrate the memory so it’s stored properly with appropriate context and perspective

What Processing Looks Like

During EMDR processing, something remarkable happens. As you think about the traumatic memory while simultaneously experiencing bilateral stimulation:

• The memory begins to shift and change
• New insights and perspectives emerge naturally
• Associated memories and connections surface
• Physical sensations in your body release
• Negative beliefs (“I’m helpless”) transform into more adaptive ones (“I survived and I’m strong now”)
• The emotional intensity decreases

You’re not forgetting what happened—you’re changing your relationship to it. The memory becomes like any other memory: something that happened in your past, but no longer has power over your present.

Ready to start healing from trauma?

What Conditions Does EMDR Treat?

While EMDR was originally developed for PTSD, research has shown it’s effective for a wide range of psychological issues:

Trauma and PTSD

• Post-Traumatic Stress Disorder (PTSD)
• Complex PTSD (C-PTSD) from repeated or prolonged trauma
• Childhood trauma and adverse childhood experiences (ACEs)
• Single-incident trauma (accidents, assaults, natural disasters)
• Secondary/vicarious trauma (common in healthcare workers, first responders)

Anxiety Disorders

• Generalized Anxiety Disorder (GAD)
• Panic Disorder and panic attacks
• Social Anxiety Disorder
• Specific phobias (flying, heights, needles, etc.)
• Performance anxiety

Depression

• Major Depressive Disorder
• Depression stemming from unresolved grief or trauma
• Treatment-resistant depression

Other Conditions

• Chronic pain with psychological components
• Grief and complicated bereavement
• Attachment issues and relationship patterns
• Low self-esteem and negative self-beliefs
• Addictions and substance use issues (often rooted in trauma)
• Eating disorders
• Disturbing life events that don’t meet PTSD criteria but still cause distress

EMDR is particularly effective when your symptoms are connected to specific experiences or memories that your brain hasn’t fully processed.

The 8 Phases of EMDR Therapy: What to Expect

EMDR follows a structured, eight-phase approach. Here’s what each phase involves:

Ready to Experience EMDR Therapy?

Seattle Wellness Center offers EMDR therapy with experienced, EMDRIA-trained therapists.

EMDR Myths vs. Facts

There’s a lot of misinformation about EMDR. Let’s clear up common misconceptions:

Myth #1: “EMDR is hypnosis”

FACT: You’re fully conscious and aware during EMDR. You maintain control throughout the session and can stop at any time. Unlike hypnosis, you’re actively processing and making connections, not in a suggestible trance state.

Myth #2: “EMDR erases memories”

FACT: EMDR doesn’t erase or remove memories. You’ll still remember what happened, but the memory will no longer feel overwhelming. It becomes integrated into your life story without the emotional charge.

Myth #3: “You have to talk about your trauma in detail”

FACT: While you’ll identify target memories, you don’t need to describe everything that happened in graphic detail. Many people successfully process trauma without verbalizing much at all.

Myth #4: “EMDR only uses eye movements”

FACT: Eye movements are one form of bilateral stimulation, but therapists can also use alternating taps, sounds, or tactile buzzers. If eye movements are uncomfortable, there are alternatives.

Myth #5: “EMDR is a quick fix”

FACT: While EMDR can work faster than traditional talk therapy for some issues (especially single-incident trauma), complex trauma requires multiple sessions. The number of sessions varies based on your history and goals.

Myth #6: “EMDR is experimental or ‘woo-woo'”

FACT: EMDR is extensively researched and recognized as an evidence-based treatment by major medical and psychological organizations worldwide.

EMDR Intensives: Accelerated Healing

At Seattle Wellness Center, we offer EMDR Intensives—concentrated treatment sessions designed for people who want to make significant progress in a shorter timeframe.

What Are EMDR Intensives?

Instead of traditional 50-minute weekly sessions, EMDR intensives involve:

• Extended sessions (2-6 hours, depending on the format)
• Multiple sessions over consecutive days or a weekend
• Focused, dedicated time for deep processing

Who Benefits from EMDR Intensives?

EMDR intensives work particularly well for:

• Single-incident trauma (car accident, assault, witnessing violence)
• Specific phobias or anxieties
• Performance blocks or creative blocks
• People with busy schedules who can’t commit to weekly therapy
• Those traveling from outside Seattle for treatment
• Anyone who wants to maintain momentum in processing

The Benefits of Intensive EMDR

• Faster resolution: Processing in longer blocks allows momentum to build
• Fewer interruptions: You don’t have to wait a week between sessions while your brain is actively processing
• Deeper work: More time allows your brain to make broader connections
• Focused attention: You can take time off work or arrange support specifically for this healing period

Interested in EMDR Intensives? Contact Seattle Wellness Center to discuss whether this format might be right for you.

Is EMDR Right for You?

EMDR can be incredibly effective, but it’s not for everyone in every situation. Here’s how to determine if it might be a good fit:

EMDR May Be Ideal If:

• You have trauma or distressing memories that traditional talk therapy hasn’t resolved
• You experience flashbacks, nightmares, or intrusive thoughts
• Certain situations trigger disproportionate anxiety or panic
• You have a phobia that interferes with your life
• You’re struggling with negative beliefs about yourself rooted in past experiences
• You’re ready to actively engage in processing difficult material
• You have adequate support and stability in your current life

EMDR May Not Be Appropriate Right Now If:

• You’re in active crisis or highly unstable
• You have unmanaged substance abuse issues
• You have certain dissociative disorders (without additional preparation)
• You have certain neurological conditions affecting eye movement
• You’re not ready to experience temporary increases in distress as processing occurs

Your therapist will do a thorough assessment to determine if EMDR is appropriate for you and, if not right now, what preparation might help you become ready.

Finding an EMDR Therapist in Seattle

If you’re interested in EMDR, it’s important to work with a properly trained therapist.

What to Look For:

• Completed EMDR training from an EMDRIA-approved program (basic training is 40+ hours over several months)
• EMDRIA Certification (optional but indicates advanced training and consultation)
• Experience with your specific issue (trauma type, anxiety, phobias, etc.)
• Trauma-informed approach to ensure safety and appropriate pacing
• Good therapeutic fit (you feel comfortable and supported)

Questions to Ask Potential Therapists:

• “Have you completed EMDRIA-approved EMDR training?”
• “How long have you been practicing EMDR?”
• “What types of trauma or issues do you most commonly treat with EMDR?”
• “Do you offer standard sessions, intensives, or both?”
• “How do you typically structure EMDR treatment?”

EMDR at Seattle Wellness Center

At Seattle Wellness Center, several of our therapists are trained in EMDR and have extensive experience helping clients heal from trauma, anxiety, and distressing life experiences.

Our approach includes:

• Comprehensive assessment to ensure EMDR is appropriate
• Trauma-informed care that prioritizes your safety and pacing
• Integration of EMDR with other therapeutic approaches as needed
• Both standard weekly sessions and EMDR intensive options
• Therapists who specialize in complex trauma, PTSD, anxiety, and more
• Both in-person and telehealth options

View our complete therapist directory to find the right fit for you.

Taking the Next Step

If you’re struggling with trauma, anxiety, distressing memories, or patterns that therapy hasn’t fully resolved, EMDR might offer the breakthrough you’ve been looking for.

Ready to Learn More?

• Schedule a consultation to discuss whether EMDR is right for you: (206) 636-1982
• Request an appointment online with one of our EMDR-trained therapists
• Explore our telehealth options if in-person sessions don’t fit your schedule

Frequently Asked Questions About EMDR

How many EMDR sessions will I need?

It varies significantly. Single-incident trauma might resolve in 3-6 sessions. Complex trauma or multiple target memories typically require longer treatment (months to over a year). Your therapist can give you a better estimate after assessment.

Does insurance cover EMDR?

Most insurance plans cover EMDR just like any other therapy session, as long as your therapist is in-network. Check with your insurance provider for specifics.

Can I do EMDR online/via telehealth?

Yes! EMDR can be effectively conducted via secure telehealth platforms. Your therapist can use online bilateral stimulation tools or guide you in self-administered tapping.

Will EMDR make me feel worse before I feel better?

Some temporary increase in distress can occur as you process difficult material, but your therapist will help you manage this. Most people report feeling lighter and relieved after processing sessions.

Can EMDR help with recent trauma?

Yes, though there’s often a brief waiting period (a few weeks) after traumatic events to allow your natural processing to occur first. Your therapist will assess timing.

What if I can’t remember my trauma clearly?

You don’t need detailed memories for EMDR to work. Your therapist can work with fragments, feelings, body sensations, or negative beliefs even without complete memory recall.

Additional Resources

Related Articles from Seattle Wellness Center:

• Kate’s Take on Depression Q&A
• 7 Evidence-Based Strategies for Managing Depression
• How to Find the Right Therapist in Seattle
• The Mind-Body Connection: Physical and Mental Health

About This Article: Written by the clinical team at Seattle Wellness Center and reviewed by our EMDR-trained therapists for accuracy and completeness.

Seattle Wellness Center is committed to trauma-informed, culturally sensitive care. In accordance with the Washington My Health My Data Act (MHMD), we maintain the highest standards of confidentiality regarding your mental health information.