What Is EMDR Therapy? A Plain-Language Guide to What to Expect
~Sadaqa Ward, LCSW
Let's Talk About EMDR: What It Is, What It Isn't, and What to Expect
Let me guess. You've heard about EMDR from a friend, saw it on a therapist's profile, or scrolled past a video of someone moving their eyes back and forth and thought, "Okay, what is that?" Or maybe you've done talk therapy before. You understand why you feel the way you do. You've named it, unpacked it, talked it through. And still, something from your past keeps showing up in your present like it never got the memo that it's over. If that's you, keep reading. I want to walk you through what EMDR really is, what it isn't, and what it's like to sit in the chair.
First things first: it's not hocus pocus. I get it. When people hear "eye movements," some picture a swinging pocket watch and someone saying, "You're getting sleepy." That's not this. EMDR is not hypnosis. It's not hypnotherapy. It's not magic, and it's not mind control. You are awake, aware, and in charge the entire time. You know where you are, you remember everything, and you can stop whenever you need to.
EMDR is a structured, evidence-based therapy. The EMDR International Association (EMDRIA), the professional organization that sets the standards for EMDR training, describes it as "an extensively researched, proven therapy designed to help people recover from trauma and PTSD." It's recognized by the World Health Organization, the American Psychological Association, the U.S. Department of Veterans Affairs, and the Department of Defense. So no, it's not woo-woo. It's science your brain already knows how to do.
So what does EMDR stand for? Eye Movement Desensitization and Reprocessing. That's a mouthful, so let me break it down. When something painful happens, your brain doesn't always finish processing it. The memory gets stuck, and so do the feelings, the body sensations, and the beliefs that came with it, like "I'm not safe" or "It was my fault." That's why something from years ago can still make your chest tight or your stomach drop today. EMDR helps your brain finish the job. I guide you through something called bilateral stimulation, which is back-and-forth movement that engages both sides of your brain. Usually, that means following a moving dot with your eyes. Sometimes it's tapping or alternating sounds. Over time, the memory loses its grip. You don't forget what happened. It just stops feeling like it's still happening. Do you have to tell every detail? Nope. And this is the part that surprises people the most. According to EMDRIA, EMDR "does not require talking in detail about a distressing issue or completing homework." You decide what you share. I'm not going to make you relive your story out loud, word for word. Your brain does a lot of the heavy lifting.
What does a session actually look like? EMDR follows eight phases, and I promise we're not diving into the deep end on day one.
1. Getting to know you. We talk about your history, what you want to work on, and whether EMDR is the right fit.
2. Building your toolkit. Before we touch anything painful, I make sure you have calming skills you can use in session and at home. We don't rush this part.
3. Picking a target. We choose a specific memory and notice what comes with it: images, beliefs, feelings in your body.
4. Processing. This is where the bilateral stimulation comes in. You hold the memory in mind, follow the movement, and notice whatever shows up.
5. Strengthening the positive. We build up a healthier belief, like "I'm safe now" or "I did the best I could."
6. Body check. We scan for any leftover tension and clear it.
7. Closing. You don't leave a session flooded. We always end grounded and steady.
8. Checking in.
Next time, we look at what shifted and what still needs attention. EMDRIA notes that sessions often run 60 to 90 minutes. We'll figure out what works best for you.
What can EMDR help with? EMDR is best known for trauma and PTSD, but EMDRIA points to research showing it can also help with: - Anxiety and panic - Depression - Grief and loss - Painful childhood memories - Medical trauma or the stress of a serious diagnosis - Chronic pain Not sure if your situation fits? That's exactly what a first conversation is for.
Does it feel weird? Honestly, it can feel a little unfamiliar at first. Some people notice emotions or body sensations come up. Some feel tired afterward, like after a good workout. That's normal, and it means your brain is doing the work. And again, you're in control. You can pause or stop anytime.
Can we do EMDR online? Yes. I offer EMDR by secure video anywhere in Georgia and Utah. During processing, you'll follow a moving dot on your screen using an online bilateral stimulation tool I share with you. All you need is a computer or tablet, a private space, and a solid internet connection. A lot of my clients like doing this work from a place where they already feel safe.
Why it matters who you work with. EMDRIA is clear that EMDR "should only be offered by properly trained and licensed mental health clinicians." So ask questions. Has your therapist completed EMDRIA-approved training? Are they licensed in your state?
For the record: I'm a licensed clinical social worker in Georgia and Utah, and I'm EMDRIA-trained in EMDR. I pair it with other approaches like CBT and trauma-informed care because your healing should fit you, not some one-size-fits-all plan.
Ready to talk? If something from your past keeps crashing into your present, you don't have to keep carrying it the same way. Call or text me at (213) 423-3765, or book a consultation online. We'll talk about what's going on and whether EMDR might be a good next step.
~Sadaqa
Source: EMDR International Association (EMDRIA), emdria.org/about-emdr-therapy
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