What EMDR Is — And Where It Came From

EMDR stands for Eye Movement Desensitisation and Reprocessing. It is a structured psychotherapy approach developed by American psychologist Francine Shapiro in the late 1980s. Shapiro observed that certain eye movements appeared to reduce the distress she associated with her own difficult thoughts, and this observation ultimately led to a formalized treatment protocol backed by decades of research.

At its core, EMDR is designed to help people process memories that feel "stuck" — moments from the past that continue to trigger strong emotional or physical reactions in the present. If you want to understand how these kinds of emotional reactions form, our overview on emotional triggers explores the memory and perception mechanisms behind them.

Unlike many traditional talk therapies, EMDR does not require clients to narrate traumatic events in detail. Instead, the focus is on internal processing guided by the therapist.

What Happens During an EMDR Session

EMDR follows a structured eight-phase protocol. In practice, this typically unfolds over several sessions, and the pacing is always guided by the individual's comfort and readiness.

  • History-taking and treatment planning: The therapist and client identify target memories and current triggers to address.
  • Preparation: The therapist explains the process and teaches the client grounding and self-regulation techniques to use if distress arises.
  • Assessment: A specific memory is identified, along with the negative beliefs and body sensations associated with it.
  • Desensitisation: The client holds the memory in mind while the therapist provides bilateral stimulation — this is typically the therapist moving two fingers horizontally for the client to track with their eyes, though tapping or auditory tones may also be used.
  • Installation and closure: Positive beliefs are strengthened, and the session is closed with stabilization techniques before the client leaves.

It's okay to ask questions before starting

If you're curious about EMDR but unsure whether it's right for you, most therapists welcome a brief consultation call or initial appointment to discuss your concerns. You don't have to commit to a course of treatment before understanding what it would involve for your specific situation.

The bilateral stimulation phase may feel unusual at first. Many clients describe noticing their distress naturally shifting or diminishing as the sets of eye movements continue — though individual experiences vary considerably.

EMDR has its strongest evidence base in the treatment of Post-Traumatic Stress Disorder (PTSD). It is endorsed for this purpose by the American Psychological Association, the World Health Organization, and the U.S. Department of Veterans Affairs, among others.

Beyond PTSD, therapists may use EMDR to support people dealing with:

  • Anxiety disorders and panic attacks
  • Specific phobias
  • Complicated grief
  • Depression connected to past experiences
  • Distressing memories from childhood

EMDR Is Not One-Size-Fits-All

EMDR is not the right fit for everyone, and a trained therapist will conduct a thorough assessment before recommending it. Factors such as emotional stability, personal history, and the nature of presenting symptoms all inform whether EMDR is appropriate — and if so, when in the treatment process to introduce it.

EMDR is not the right fit for everyone, and a trained therapist will conduct a thorough assessment before recommending it. Factors such as emotional stability, personal history, and the nature of presenting symptoms all inform whether EMDR is appropriate — and if so, when in the treatment process to introduce it.

How EMDR Compares to Other Therapy Approaches

EMDR is one of several evidence-informed therapy modalities available to adults seeking mental health support. It differs from Cognitive Behavioural Therapy (CBT) in that it places less emphasis on consciously challenging thoughts and more on facilitating internal memory reprocessing. It also differs from Dialectical Behaviour Therapy (DBT), which focuses on building emotional regulation skills — learn more in our article on DBT and emotional regulation.

For a broader view of how EMDR fits within the wider landscape of therapeutic options, see our guide to major therapy modalities or our comprehensive therapy landscape overview.

“Trauma is not what happens to you, but what happens inside you as a result of what happens to you.”

— Gabor Maté, Physician and author specializing in trauma and addiction

This article is for informational purposes only and is not a substitute for professional medical or mental health advice. Always consult a qualified healthcare provider regarding your individual circumstances.