What Is EMDR Therapy and How Does It Work?
If you’ve heard of EMDR therapy, you may have also heard it described as “eye movement therapy” or assumed it’s a fast, intense trauma treatment where you have to relive painful memories in detail. That’s a common misconception…and for many people, a scary one.
At its core, EMDR therapy is much gentler and more relational than most people expect.
EMDR Therapy Starts With the Relationship
When clients ask, “What is EMDR therapy?” the most important thing to know is this: EMDR is still therapy. The relationship between you and your therapist matters deeply.
Before any trauma processing begins, the focus is on building trust, safety, and rapport. In the early sessions, the work often looks like getting to know one another, understanding why you are seeking therapy and making sure you feel supported and grounded. There is no rushing into the most difficult parts of your story.
This foundation matters because EMDR works best when your nervous system feels safe enough to do the work; especially for clients seeking support through Trauma Therapy or Individual Counseling.
How EMDR Helps With “Stuck” Memories
When something overwhelming or traumatic happens, the brain and body doesn’t always get the chance to fully process it. Instead of being stored as something that happened in the past, the memory can stay “stuck” - showing up as intense emotions, body reactions, intrusive thoughts, or a sense that the experience is still happening now.
EMDR therapy gently helps the brain and nervous system revisit those memories in a supported, controlled way so they can be reprocessed and stored differently. Over time, the memory often becomes less emotionally charged and feels more like a past event rather than a present threat.
If you’d like a deeper explanation of the science and mechanics behind this, you can read more in How Does EMDR Work?
You don’t have to share every detail of what happened, and you remain in control throughout the process.
What EMDR Is Like in Practice
One thing that often surprises clients is how much of EMDR involves learning to trust the process rather than trying to “do it right.”
The experience is not linear. Thoughts, images, emotions, or body sensations may come up that feel random or disconnected at first. This can feel confusing, especially for people who are used to analyzing or making sense of everything cognitively.
In reality, your brain is following existing neural pathways and doing meaningful work beneath the surface. Helpful metaphors like watching cars pass by from a train window or clouds moving across the sky can make this part of the process feel less intimidating. You’re noticing what comes up, not forcing anything to happen.
For a step-by-step breakdown of what the process looks like over time, the 8 Phases of EMDR offers a helpful overview.
Who Can Benefit Most From EMDR Therapy?
EMDR can be particularly effective for people who have experienced acute trauma, such as a recent car accident or a single traumatic incident. When used within the first 90 days after an event, it can be especially supportive in helping the nervous system recover.
It can also be helpful for clients who tend to intellectualize their emotions. Because EMDR relies less on talking and more on the brain’s natural processing, it allows people to move through experiences without needing to analyze or explain everything. This can support deeper emotional integration for clients engaged in Individual Counseling or trauma-focused work.
What Changes Do Clients Often Notice Over Time?
As EMDR therapy unfolds, many clients notice subtle but meaningful shifts.
Memories that once felt overwhelming may begin to feel more distant. Emotional reactions often soften. The body may feel calmer or less reactive when thinking about experiences that previously felt consuming.
Clients also frequently report changes in how they see themselves. Long-held beliefs rooted in shame, fear, or self-blame may start to loosen, replaced by a growing sense of clarity, steadiness, or self-compassion.
These changes tend to unfold gradually, often showing up first in small, everyday moments rather than dramatic breakthroughs.
A Gentle, Client-Led Process
EMDR therapy isn’t about forcing memories to surface or pushing through pain. It’s a collaborative, paced process that honors your nervous system and your sense of control.
If you’re exploring EMDR as part of Trauma Therapy or Individual Counseling, a good next step is simply having a conversation—learning whether it feels like a supportive fit for you, at your pace, and in a way that feels safe.
