Understanding EMDR Therapy
If you’ve ever found yourself feeling stuck in difficult memories or emotions that just won’t seem to fade, no matter how much you talk about them or try to move on, you’re not alone. Many people carry emotional wounds from their past that continue to show up in everyday life, sometimes in subtle ways like anxiety or self-doubt, and sometimes in bigger ways like panic attacks or depression. One approach to healing that has gained attention in recent years is called EMDR, or Eye Movement Desensitization and Reprocessing. Despite the technical name, EMDR is a surprisingly accessible and powerful form of therapy that helps people process distressing memories and experiences in a new way.
What Is EMDR?
EMDR is a form of psychotherapy that was originally developed in the late 1980s by Dr. Francine Shapiro. This therapy is especially effective for treating trauma and post-traumatic stress disorder (PTSD), but it has also shown success in helping people with anxiety, depression, phobias, and even performance anxiety.
The core idea behind EMDR is that some experiences, especially those that are overwhelming or traumatic, get stuck in the brain in a way that makes them feel like they are still happening—even years later. These unprocessed memories can continue to affect how we feel, think, and behave. EMDR helps the brain reprocess these memories so they can be stored in a more adaptive, less distressing way.
Unlike traditional talk therapy, EMDR does not require you to deeply analyze your experiences or spend session after session discussing them in detail. Instead, it works by combining brief moments of focusing on a disturbing memory while simultaneously engaging in bilateral stimulation. This often involves guided eye movements, tapping, or sounds. This process is believed to help the brain reprocess the memory in a more balanced and healthy way.
The Eight Phases of EMDR Therapy
EMDR is a structured therapy that unfolds in eight phases. Each phase is designed to build trust, identify key memories, and move through healing at a pace that feels safe and manageable. Here is a brief overview.
Phase One: History Taking and Treatment Planning
The therapist gets to know you, your history, and your goals. Together, you identify the memories and issues you would like to work on.
Phase Two: Preparation
You learn about EMDR, how it works, and what to expect. The therapist also teaches you coping strategies to help manage distress during and between sessions.
Phase Three: Assessment
You and your therapist select a target memory. You identify specific aspects of the memory, including any images, emotions, and body sensations tied to it.
Phase Four: Desensitization
This is where the bilateral stimulation begins. As you focus on the memory, the therapist guides you through sets of eye movements, taps, or sounds. The goal is to reduce the emotional charge connected to the memory.
Phase Five: Installation
Once the memory feels less distressing, the therapist helps you strengthen a positive belief about yourself such as “I am safe now” or “I am strong.”
Phase Six: Body Scan
You check in with your body to notice if any lingering tension or discomfort remains. This helps ensure the memory has been fully reprocessed.
Phase Seven: Closure
Each session ends with grounding techniques to help you feel calm and safe before leaving.
Phase Eight: Re-evaluation
At the beginning of the next session, you and your therapist review how you have been feeling and decide whether to continue with the same memory or move on to a new one.
How Is EMDR Different from Talk Therapy?
Most people are familiar with talk therapy, where you explore thoughts, emotions, and life events through conversation with a therapist. EMDR, while still grounded in a supportive relationship, is less focused on storytelling and more focused on reprocessing how your brain and body have stored a memory.
You do not need to share every detail of your experience out loud in EMDR. In fact, some people find that comforting. They can still heal without having to relive or re-explain painful memories in depth. EMDR sessions also tend to follow a more structured and goal-oriented format, which some clients find helpful, especially if they feel stuck in other forms of therapy.
Who Might Benefit from EMDR?
EMDR can be helpful for a wide range of people. While it is best known for helping with trauma and PTSD, including childhood trauma, accidents, medical trauma, or abuse, it can also support those dealing with:
• Anxiety or panic attacks
• Phobias
• Performance anxiety
• Disturbing memories that are hard to let go of
If you have tried talk therapy and feel like you have hit a wall, or if you are curious about trying something that engages your mind and body in a different way, EMDR might be worth exploring.
You Can Stay With Your Current Therapist
One of the best things about EMDR is that you do not need to switch therapists to benefit from it. Many people continue working with their primary therapist and see an EMDR therapist as a complement to their ongoing work. EMDR can be a short-term, focused treatment that supports your broader healing journey. Your EMDR therapist can even coordinate with your main therapist, with your permission, to ensure everyone is working together with your well-being in mind.
If you are interested in exploring EMDR Therapy, please contact our office here or at info@deepwatermichigan.com or 734.203.0183 ext. 700.