What is EMDR Therapy? How It Helps Process Trauma and Anxiety

What is EMDR?

EMDR therapy was originally developed to treat post-traumatic stress disorder (PTSD) but has since been applied to a wide range of mental health concerns, including anxiety, depression, phobias, and complicated grief. Unlike therapies that focus primarily on talking through thoughts and beliefs—a “top-down” approach—EMDR uses a “bottom-up” approach, engaging the body and brain together to process unresolved trauma. This is sometimes referred to as somatic therapy, because it works with bodily sensations, emotional responses, and physiological patterns that are often stored alongside traumatic memories.

The core mechanism of EMDR is bilateral stimulation. This is usually administered through guided eye movements, gentle taps, or auditory tones, and it helps the brain reprocess traumatic memories in a safe, regulated way. Instead of requiring clients to repeatedly recount distressing events verbally, EMDR allows the brain to integrate the memories and associated emotions gradually.

By combining cognitive, emotional, and somatic processing, EMDR supports healing from the “bottom up”, starting with the body’s natural responses and allowing insights, new beliefs, and emotional integration to follow. This makes EMDR particularly effective for clients who:

• Feel “stuck” in trauma or anxiety despite traditional talk therapy

• Experience physical sensations or tension associated with traumatic memories

• Need a more holistic, mind-body approach to healing
  
  

Unlike traditional talk therapy alone, EMDR allows individuals to process trauma without re-living it intensely, creating a safe, structured environment in which the nervous system can gradually release stored stress. This mind-body integration is what makes EMDR a unique and highly effective therapeutic approach for many clients.

How EMDR Works

EMDR therapy typically follows an 8-phase approach:

History and Treatment Planning – The therapist gathers information about the client’s experiences and develops a treatment plan.

Preparation – Clients learn coping and relaxation skills to stay grounded during sessions.

Assessment – Specific memories or distressing experiences are identified for reprocessing.

Desensitization – Bilateral stimulation is applied while the client focuses on the memory.

Installation – Positive beliefs and perspectives are reinforced.

Body Scan – The client notices and processes physical sensations associated with memories.

Closure – Sessions end with grounding techniques and safety measures.

Reevaluation – Progress is reviewed, and next steps are planned.

This structured approach ensures safety, gradual processing, and measurable progress over time. I also like to measure progress using self-report assessments.

Who Can Benefit from EMDR?

EMDR is effective for adults and teens experiencing:

• PTSD or past trauma
  
  

• Anxiety and panic disorders
  
  

• Phobias or fears
  
  

• Depression
  
  

• Difficult life transitions or emotional challenges
  
  

"But I don’t have any trauma?”

It’s a very common question, and it’s important to know that trauma doesn’t always have to be a single, dramatic event. Trauma can take many forms, and even everyday experiences and things we might think of as minor, can leave lasting impressions on our nervous system and shape the way we think, feel, and respond to the world.

I often explain it to my clients like this: if you have memories or experiences that in any way reinforce negative beliefs about yourself or the world, your self-worth, your safety, or your ability to cope, those experiences are worth addressing. EMDR is designed to help your brain reprocess these experiences, whether they are “Big T” traumas, like war, serious accidents, abuse, or neglect, or more subtle, “small t” traumas, like repeated criticism, bullying, relational rejection, or ongoing stressful environments.

Even individuals who feel “stuck” in negative thought patterns or limiting core beliefs without a clear history of major trauma, may benefit from EMDR. The therapy works with the body, emotions, and memories, helping to gently release the ways these patterns are held in your system. Each session is personalized and tailored to your unique set of memories, emotions, and limiting beliefs.

This approach allows EMDR to be flexible and client-centered, addressing not just dramatic events, but also the subtle, underlying experiences that may contribute to anxiety, self-doubt, perfectionism, or difficulty regulating emotions. In essence, EMDR helps your nervous system “catch up,” so you can move forward with greater clarity, resilience, and emotional freedom.

What to Expect in Session

A typical EMDR session may last 60–90 minutes. Your therapist will guide you through:

• Building resources to increase emotional regulation, strengthening already existing coping skills and supports, as well as using breathing exercises, visualization techniques, etc.

• Safe and structured eye movements or bilateral stimulation

• Processing memories or emotional triggers

Clients often notice reduced emotional intensity, increased clarity, and improved coping skills over time.

Benefits & Evidence

Research shows EMDR is highly effective in reducing symptoms of PTSD, anxiety, and depression. Many clients experience:

• Faster trauma processing compared to traditional therapy alone
  
  

• Reduced emotional distress associated with negative memories
  
  

• Improved self-awareness and emotional regulation
  
  

EMDR provides a scientifically-backed path to healing for individuals seeking lasting change.