EMDR Therapy 101: The Science-Backed Trauma Treatment You’ve Probably Never Tried

Most of us have things from the past that still hit hard—flashbacks, reactions we can’t fully explain, or even just an edge of anxiety that never fully leaves. You might be able to function just fine, but underneath the surface, something feels stuck.

That’s where EMDR therapy comes in.

Short for Eye Movement Desensitization and Reprocessing, EMDR is a treatment that helps people rewire how they store and respond to traumatic memories. And while it might sound a little strange at first—using eye movements or tapping to help with trauma—the science behind it is solid, and the results are worth talking about.

What Makes EMDR Different?

Unlike talk therapy, EMDR isn’t about retelling your story over and over. Instead, it helps your brain reprocess experiences that never quite got “filed away” properly.

Dr. Rachelle Kammer, an EMDR-certified therapist and professor at Fordham, explains: “Some people go through a traumatic experience and they’re okay, but for others, the original sounds, feelings, images, and thoughts can stay locked in their brain and body.”

EMDR works by stimulating both sides of the brain—usually through eye movements, tapping, or sound—to unlock those stuck places and help the mind and body integrate the memory in a healthier way.

It’s used for PTSD, but also for anxiety, phobias, grief, chronic pain, and other situations where past experiences are affecting present-day functioning.

The 8 Phases of EMDR: How It’s Structured

If you’re anything like me, you want to know how this thing is actually built. Here’s how EMDR works, step-by-step:

1. History-Taking:
   The therapist gets a full picture of your past and present. They’ll identify potential targets (specific memories or issues) for processing.

2. Preparation:
   This is where you build tools—like grounding and relaxation techniques—to stay emotionally safe during sessions. The therapist will explain how EMDR works and answer your questions.

3. Assessment:
   You choose a specific memory to target. You'll identify the visual image, negative belief, emotions, and body sensations connected to it.

4. Desensitization:
   This is where bilateral stimulation (eye movements, tapping, or tones) is introduced. You follow the therapist’s cues while focusing on the memory. New thoughts and emotions may surface.

5. Installation:
   The goal here is to strengthen a positive belief—something like “I did the best I could” or “I’m safe now”—to replace the old negative one.

6. Body Scan:
   You scan your body for any remaining tension or discomfort tied to the memory. If something’s still there, you work through it with more stimulation.

7. Closure:
   You don’t leave the session emotionally raw. The therapist helps you return to a calm state and reminds you of your coping tools.

8. Reevaluation:
   At your next session, the therapist checks how the memory is sitting in your system now—and whether you’re ready to move to the next target.

As Dr. Solarte-Erlacher puts it: “It’s not a silver bullet. Clients who are most successful are really committed to the process.”

So... What Does It Feel Like?

Honestly? It depends. Some people leave a session feeling lighter—like something shifted. Others feel tired, emotional, or even confused. You don’t have to relive everything in detail, but it’s not a passive experience either. You’re fully involved—mentally and physically.

You might notice changes after a few sessions, or it might take longer depending on the complexity of your experiences.

The point is: your nervous system starts to realize that it doesn’t have to stay in high alert. You get some space from the memories, and over time, your reactions soften.

Is It Legit?

Short answer: Yes.

EMDR is backed by decades of research and is recommended by the American Psychological Association, the World Health Organization, and the VA. It’s been found to be as effective as traditional trauma-focused therapy—and in some cases, faster.

It’s not for everyone. But if talk therapy hasn’t moved the needle much, EMDR might be a different angle that works better for how your brain processes information.