If you've been exploring therapy options for trauma, anxiety, or distressing life experiences, you may have come across EMDR therapy. But what exactly is it, and how does it work?
Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based psychotherapy that helps people process difficult memories and reduce the emotional distress associated with them.1,2 Originally developed to treat post-traumatic stress disorder (PTSD), EMDR has since been shown to be effective for a variety of mental health concerns, including anxiety, childhood trauma, phobias, grief, and low self-esteem.2
At Renew Resilience, we believe that healing is possible. Understanding your treatment options is an important first step toward making informed decisions about your mental health.
What Does EMDR Stand For?
EMDR stands for Eye Movement Desensitization and Reprocessing. While the name may sound technical, the goal of EMDR therapy is simple: to help your brain process difficult experiences so they no longer feel as overwhelming.
Sometimes, stressful or traumatic experiences are not fully processed by the brain. As a result, reminders of those experiences can continue to trigger intense emotions, physical sensations, or negative beliefs long after the event has passed.3
EMDR helps the brain reprocess these memories so they can be stored in a healthier, less distressing way.3
How Does EMDR Therapy Work?
One of the unique features of EMDR therapy is the use of bilateral stimulation, which activates both sides of the brain.3 This may involve following a therapist's fingers with your eyes, alternating taps on your hands or knees, or listening to alternating tones through headphones.3
During an EMDR session, you'll briefly focus on a specific memory while engaging in bilateral stimulation. Over time, many people notice that the memory becomes less emotionally intense. Importantly, EMDR does not erase memories or make you forget what happened. Instead, it changes how those memories are experienced, allowing them to feel less overwhelming and more manageable.
Although researchers continue to study exactly how EMDR works, evidence suggests it supports the brain's natural ability to process and integrate difficult experiences.3
What Can EMDR Therapy Help Treat?
While EMDR is widely recognized as a treatment for trauma and PTSD, it may also benefit individuals experiencing:
- Anxiety and panic attacks
- Childhood trauma
- Stress related to accidents or medical procedures
- Grief and loss
- Low self-esteem linked to past experiences
- Phobias
- Emotional distress following significant life events
- Performance anxiety
Your therapist will work collaboratively with you to determine whether EMDR is an appropriate treatment based on your goals, history, and current needs.
What Happens During an EMDR Session?
EMDR therapy follows a structured, eight-phase approach designed to ensure treatment is both safe and effective.3
Your therapist will first spend time getting to know you, understanding your concerns, and helping you develop coping skills before beginning trauma processing. Once you feel prepared, you'll identify a memory or experience to work on while your therapist guides you through bilateral stimulation.
1. History Taking: Your therapist learns about your background, identifies the experiences you would like to work on, and determines whether EMDR is an appropriate treatment for your needs.
2. Preparation: Before processing difficult memories, your therapist explains how EMDR works and teaches coping strategies to help you feel calm, safe, and emotionally prepared.
3. Assessment: Together, you identify a specific memory to target, the negative belief connected to it, and a healthier, more adaptive belief you would like to develop.
4. Desensitization: While focusing on the memory, you engage in bilateral stimulation. As the memory is processed, the emotional distress associated with it often begins to decrease.
5. Installation: Once the distress has reduced, the therapist helps strengthen the positive belief you identified so it becomes more strongly associated with the memory.
6. Body Scan: You are guided to notice any remaining physical tension or discomfort linked to the memory. Any lingering distress is addressed before moving on.
7. Closure: Each session ends by helping you return to a calm and stable emotional state. Your therapist may also discuss what to expect between sessions and strategies for managing any emotions that arise.
8. Reevaluation: At the beginning of future sessions, you and your therapist review your progress, determine whether the memory has been fully processed, and decide on the next steps in treatment.
Throughout the process, your therapist will regularly check in with you to ensure you're feeling supported. Sessions are paced according to your comfort level, and you are always encouraged to share feedback or pause if needed.
Is EMDR Right for You?
EMDR can be highly effective, but it isn't the right fit for every person or every situation.
Before beginning treatment, a qualified therapist will complete a thorough assessment to determine whether EMDR is appropriate for you. In some cases, it may be beneficial to first build coping strategies and emotional regulation skills before processing difficult memories.
Therapy is never one-size-fits-all. At Renew Resilience Counselling, treatment is personalized to your unique experiences, strengths, and goals.
Is EMDR Effective?
EMDR is one of the most extensively researched treatments for trauma. Numerous studies have demonstrated its effectiveness in reducing symptoms of PTSD and improving overall emotional well-being.4,5,6 Clinical guidelines from several professional organizations recognize EMDR as an evidence-based treatment for trauma-related disorders.4,5,6
Research also suggests that EMDR may help reduce symptoms associated with anxiety, grief, and other distressing experiences, particularly when those challenges are connected to unresolved memories.4,5,6
Frequently Asked Questions
1. Is EMDR only for PTSD?
No. Although EMDR was originally developed to treat PTSD, it is also used to support individuals experiencing anxiety, grief, childhood trauma, phobias, and other distressing life experiences.
2. How many EMDR sessions will I need?
The number of sessions varies from person to person. Factors such as your goals, history, and the complexity of the experiences being addressed all influence the length of treatment. Your therapist can provide a more individualized estimate after an initial assessment.
3. Will I have to talk about every detail of my trauma?
Not necessarily. Unlike some other approaches, EMDR does not require you to describe every detail of a traumatic experience. Your therapist will guide the process while ensuring you feel safe and supported throughout treatment.
4. Can EMDR be done virtually?
Yes. Virtual EMDR therapy has become increasingly common and may be an effective option for many individuals. Your therapist can discuss whether virtual sessions are appropriate based on your circumstances. At Renew Resilience, we offer both virtual and in-person EMDR therapy in Orléans, Ottawa.
Taking the Next Step
Seeking therapy is a courageous step, and finding the right approach can make a meaningful difference in your healing journey. If you're wondering whether EMDR therapy may be right for you, speaking with a qualified therapist can help you better understand your options.
At Renew Resilience, we provide compassionate, evidence-based care tailored to your unique needs. Whether you're navigating trauma, anxiety, or another life challenge, our goal is to support you in building resilience and moving forward with confidence.
If you'd like to learn more about EMDR therapy or explore whether it's the right fit for you, consider booking a consultation with our team.
References
1.Shapiro F. The role of eye movement desensitization and reprocessing (EMDR) therapy in medicine: addressing the psychological and physical symptoms stemming from adverse life experiences. The Permanente journal. 2014;18(1):71-77. doi:10.7812/TPP/13-098
2.Yunitri N, Kao CC, Chu H, et al. The effectiveness of eye movement desensitization and reprocessing toward anxiety disorder: A meta-analysis of randomized controlled trials. Journal of psychiatric research. 2020;123:102-113. doi:10.1016/j.jpsychires.2020.01.005
3.Hase M. The Structure of EMDR Therapy: A Guide for the Therapist. Frontiers in psychology.
2021;12:660753. doi:10.3389/fpsyg.2021.660753
4.Vereecken S, Corso G. Revisiting Eye Movement Desensitization and Reprocessing Therapy for Post-traumatic Stress Disorder: A Systematic Review and Discussion of the American Psychological Association’s 2017 Recommendations. Cureus. 2024;16(4):e58767.
doi:10.7759/cureus.58767
5.Seok JW, Kim JI. The Efficacy of Eye Movement Desensitization and Reprocessing Treatment for Depression: A Meta-Analysis and Meta-Regression of Randomized Controlled Trials.
Journal of clinical medicine. 2024;13(18):5633. doi:10.3390/jcm13185633
6.professional CCm. EMDR Therapy. Cleveland Clinic. April 5, 2022. Accessed July 21, 2026.
https://my.clevelandclinic.org/health/treatments/22641-emdr-therapy