Trauma can weigh heavily on your life, leaving you feeling isolated and overwhelmed. You might experience vivid memories and nightmares or feel numb and disconnected. You may have a constant sense of anxiety while your body is holding tension and fatigue. If you’re reading this, you may be seeking a way to heal and reclaim your life.
You may have heard of EMDR, but you’re unsure if it’s the right choice for you. That uncertainty is completely understandable. Seeking help for trauma takes immense courage and finding a treatment that feels safe and effective is a deeply personal decision.
In this blog, we’ll explore what EMDR is, address common questions and hesitancies, examine different types of trauma, and dive into the effectiveness of EMDR therapy for trauma. By the end, you’ll have a clearer picture of how I conduct this therapy and whether or not this approach might support your healing journey. Let’s start by unpacking what EMDR is all about.
What is EMDR Therapy?
EMDR, or Eye Movement Desensitization and Reprocessing, is a therapy designed to help people process and heal from traumatic memories. It was developed in the late 1980s by psychologist Francine Shapiro, who noticed that certain eye movements seemed to lessen the intensity of distressing thoughts. From that discovery, EMDR has grown into a widely recognized treatment, particularly for post-traumatic stress disorder (PTSD) and other trauma-related conditions.
The therapy unfolds in eight distinct phases:
- History-taking: Your therapist learns about your trauma history and current challenges.
- Preparation: You’re introduced to EMDR and equipped with coping tools to feel safe during the process.
- Assessment: Together, you identify a specific traumatic memory to target and the negative beliefs tied to it.
- Desensitization: Using bilateral stimulation—like guided eye movements, tapping, or auditory tones—you focus on the memory while your brain begins to reprocess it.
- Installation: Positive beliefs are reinforced to replace the negative ones.
- Body scan: You check for lingering physical sensations linked to the trauma.
- Closure: The session ends with steps to ensure you feel stable and grounded.
- Reevaluation: Progress is assessed in future sessions, addressing any remaining distress.
As an EMDR therapist, I prioritize gathering information and listening to your story thoroughly before we start the reprocessing and desensitization phases. One important aspect of the traumatic experiences that EMDR addresses is the beliefs we develop about ourselves as a result of these memories. For example, if you have experienced a natural disaster, you might hold beliefs such as “It was my fault” or “I should have known better” based on the specific memory that troubles you.
The core of EMDR lies in bilateral stimulation, which helps your brain rewire the traumatic memory and form new beliefs. This, in turn, reduces the traumatic memories’ emotional sting and allows you to move forward. But with any therapy, questions and doubts naturally arise—let’s address some of those next.
How does EMDR work?
When considering EMDR, it’s normal to feel hesitant or curious. Trauma is deeply personal and entrusting your story to a new approach and therapist can feel daunting. Here are some common questions and concerns, along with answers to ease your mind:
- Is EMDR evidence-based?
Absolutely. EMDR has been researched for over 30 years. Research consistently supports EMDR’s effectiveness. A study by Wilson, Becker, and Tinker (1995) showed significant reductions in PTSD symptoms after EMDR. Similarly, a meta-analysis by Davidson and Parker (2001) found EMDR to be as effective as other proven therapies like cognitive-behavioral therapy (CBT). A more resent Article was published by Wilson et al. (2018) explores the continuing efficacy of the treatment of PTSD: The Use of Eye-Movement Desensitization Reprocessing (EMDR) Therapy in Treating Post-traumatic Stress Disorder—A Systematic Narrative Review – PMC - How does EMDR actually work?
While scientists are still pinpointing the exact mechanics, the theory is that bilateral stimulation mimics the brain’s natural processing during REM sleep. This helps “unlock” stuck traumatic memories, reducing their emotional power. It’s less about reliving the trauma and more about reframing it. - Will it work for my type of trauma?
EMDR is versatile, helping with both single incidents (like an accident) and complex, repeated traumas (like ongoing abuse). Some worry it might be overwhelming, but it’s tailored to your pace—therapists often spend extra time preparing those with complex trauma to ensure comfort and safety. - What’s the process like?
Sessions typically last 60-90 minutes, and the number varies based on your needs. For some, relief comes in just a few sessions; for others with layered trauma, it might take longer. It’s a structured yet flexible approach, guided by your progress.
These answers aim to clarify, but understanding the nature of your trauma can also shed light on how EMDR might help. Let’s explore that next.
Different Types of Trauma and Their Impact
Trauma isn’t one-size-fits-all—it varies in form and effect, shaping your brain and body in unique ways. Recognizing your trauma’s type can guide your treatment. Here are two key categories:
- Single Traumatic Events
These are one-time incidents—like a car accident, natural disaster, or assault—that can lead to PTSD. They’re often sudden, shattering your sense of safety. For example, someone who survived a robbery might relive the moment through flashbacks or avoid places that feel unsafe. Single traumas tend to imprint specific, intense memories, making them vivid but contained. - Recurrent Trauma
This involves prolonged or repeated experiences, such as childhood abuse, domestic violence, or combat exposure. It can lead to complex PTSD, marked by deeper struggles like chronic shame, distrust, or emotional disconnection. Take someone who endured years of neglect—they might feel unworthy or struggle to form healthy relationships. Recurrent trauma weaves into your identity, altering how you see yourself and the world.
The brain responds differently to these. Single traumas might hyperactivate your amygdala (the fear center), triggering fight-or-flight responses to specific cues. Recurrent trauma, though, can dysregulate your entire stress system, leaving you in a constant state of alertness or numbness. EMDR addresses both, adapting to the trauma’s complexity—whether it’s desensitizing a single memory or untangling a web of pain.
In my training, I learned that our “memory network” resembles a forest filled with various trees. EMDR (Eye Movement Desensitization and Reprocessing) focuses on each traumatic memory, helping you to uncover the root beliefs you hold in your mind based on your experiences. While some of these memory networks, or “trees,” keep you safe, others can leave you feeling trapped in a confusing and fearful forest.
EMDR Therapy for Trauma: How Effective Is It?
Now, let’s focus on EMDR therapy for trauma—a search term worth exploring because it captures a powerful question: Can this really help me heal? The answer, backed by research, is a resounding yes. EMDR has transformed lives, and its effectiveness is well-documented.
- Impressive Success Rates
Studies show EMDR works fast and well. For single-trauma victims, up to 90% no longer meet PTSD criteria after just three 90-minute sessions. For those with multiple traumas, 77% achieve similar freedom after six sessions (PTSD UK). These numbers reflect real relief—less fear, fewer nightmares, more peace. - Research-Backed Results
A meta-analysis by Lee and Cuijpers (2013) highlighted the eye movement component’s moderate effect size, proving its role in memory processing. Another by Chen et al. (2014) found EMDR outperforms control conditions, with large effect sizes—meaning it’s not just effective, it’s highly effective. A study by Rothbaum (1997) even showed EMDR reducing PTSD symptoms in sexual assault survivors. - On Par with Top Therapies
EMDR holds its own against gold-standard treatments. Research by Seidler and Wagner (2006) confirmed it’s as effective as trauma-focused CBT, giving you options without sacrificing results.
What do these “effect sizes” mean? A moderate one suggests you’d feel better than 69% of untreated people; a large one, better than 84%. That’s a tangible shift—less emotional weight, more room to breathe. Major organizations like the World Health Organization (WHO) and American Psychological Association (APA) endorse EMDR, cementing its credibility.
For EMDR therapy for trauma, the evidence is clear: it’s a proven path to healing, whether your trauma is a single blow or a long shadow. But is it right for you? That’s where a skilled therapist comes in.
Is EMDR Right for You?
If EMDR therapy for trauma feels like a possibility, the next step is as simple as it is brave: talk to a qualified therapist. They can assess your unique story and determine if EMDR fits. This therapy has lifted the burden of trauma for countless people, offering a way to process pain without reliving it endlessly. You don’t have to carry this alone—healing is within reach. Reach out to an EMDR-trained professional to explore what’s possible for you.
Take the next right step
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Additional Resources
Want to dig deeper in EMDR? Here are the research articles cited: