What is EMDR?

Written by Laura Valentino, MSW, LISW-S (she/her)

If you’ve spent any time looking into trauma therapy, you’ve likely heard of EMDR. I want to talk about what EMDR is in the same way I usually explain it to my clients... straightforward, relatable, and grounded in how the brain actually works.

What does EMDR stand for?

EMDR stands for Eye Movement Desensitization and Reprocessing. It’s an evidence-based therapy most commonly known for treating trauma, but it’s also used for anxiety, panic, depression, grief, phobias, and other experiences that feel emotionally “stuck.”

At its core, EMDR helps the brain do something it already knows how to do: heal.

How the brain normally heals (and when it doesn’t)

I often explain EMDR by comparing emotional healing to physical healing.

Think about getting a paper cut. It hurts, maybe bleeds a little, and it’s annoying, but you don’t have to try to heal it. You might clean it, put on some ointment, throw on a bandaid, and then… your body takes over. It knows exactly what to do. The cut heals on its own because your body is wired for healing.

Now think about breaking your arm.

Technically, you could choose to do nothing. Over time, the bone would likely heal. But without proper treatment, without a doctor setting the bone first, it may heal incorrectly. You could be left with pain, limited movement, or long-term problems.

Trauma works much more like that broken bone.

After experiencing something traumatic or adverse, we can choose not to seek support or therapy. And yes, we may still heal, but often in ways that leave an impact, such as nightmares, heightened startle responses, hypervigilance, emotional reactivity, or a persistent sense of being on edge. You can continue living with these symptoms. (Although, it won't be pleasant.) 

When we process trauma with EMDR, much like a doctor setting a broken bone so it can heal properly, we give the brain what it needs to truly heal.

Our brains are designed to process and adapt to information, including difficult experiences. But when something is overwhelming, frightening, or happens when we don’t have enough support, the brain may not fully process it. The memories, emotions, body sensations, and beliefs associated with that experience can become “stuck.” Over time, this can show up as anxiety, emotional reactivity, negative beliefs about yourself, or feeling triggered by things that don’t seem to make sense logically.

This is where EMDR comes in.

How EMDR helps trauma heal properly

EMDR doesn’t force healing any more than a doctor forces a bone to heal. Instead, it helps set the bone, so your brain can do what it’s already capable of doing.

During EMDR, a therapist guides you through a structured process while using bilateral stimulation (often eye movements, but sometimes tapping or sounds). This bilateral stimulation helps the brain reprocess traumatic or distressing memories so they can move from being “stuck” to being fully integrated.

When that happens, memories usually become less emotionally intense. The beliefs connected to them often shift (for example, from “I’m not safe” to “I survived", and the body (aka the nervous system) begins to settle.

You’re not erasing memories. You’re helping your brain store them in a way that no longer disrupts your present-day life.

What EMDR is actually like

A few things people are often relieved to hear:

• You don’t have to share every detail of what happened

• You stay present and in control during sessions

• The process is paced carefully and intentionally

  
  

Some people notice changes quickly; others notice shifts more gradually. A very common experience is being able to think about something that once felt overwhelming and realizing it just… doesn’t hit the same way anymore.

Who can benefit from EMDR?

EMDR can be helpful for:

• Trauma or PTSD

• Childhood emotional wounds or attachment injuries

• Anxiety and panic

• Grief and loss

• Medical or birth trauma

• Distressing memories that still feel “raw”

• Negative beliefs about yourself that don’t shift with talk therapy alone

  
  

You don’t need to have one specific traumatic event to benefit. Many people seek EMDR because they feel stuck in patterns they understand logically but can’t change emotionally.

Is EMDR evidence-based?

Yes. EMDR is supported by decades (EMDR is as old as I am!) of research and is recognized by:

• The American Psychological Association (APA)

• The World Health Organization (WHO)

• The U.S. Department of Veterans Affairs (VA)

  
  

Final thoughts

EMDR isn’t about pushing through pain or “fixing” you. It’s about giving your brain the right conditions to heal, just like setting a broken bone so it can heal the way it was meant to.

If you’re curious whether EMDR might be a good fit for you, talking with a trained EMDR therapist is a great next step.

Helpful resources:

• EMDR International Association (EMDRIA): https://www.emdria.org

• APA Overview of EMDR: https://www.apa.org/ptsd-guideline/treatments/emdr

• EMDR Made Simple by Dr. Jamie Marich