EMDR Therapy: The Science-Backed Tool for Healing Trauma & Rewiring the Brain
Written By: Sarah Benitez-Zandi LCSW
You may have heard of EMDR—short for Eye Movement Desensitization and Reprocessing—as a buzzword in trauma therapy circles. But what exactly is it, and how can it help?
Let’s explore what EMDR is, how it works, and why it’s becoming one of the most trusted approaches to healing unresolved trauma, anxiety, and more.
What Is EMDR?
EMDR is a structured, evidence-based psychotherapy developed in the late 1980s by psychologist Francine Shapiro. It’s designed to help people reprocess distressing memories that are stuck in the brain and body—often the result of trauma, chronic stress, or unresolved emotional experiences.
What makes EMDR unique is its use of bilateral stimulation—often in the form of guided eye movements, tapping, or auditory tones—while recalling specific memories or emotional experiences. This helps the brain “unstick” those memories and integrate them in a healthier, more adaptive way.
The Science Behind EMDR
EMDR is backed by over 30 years of research and is recommended by organizations like the World Health Organization (WHO), Department of Veterans Affairs, and APA for the treatment of trauma and PTSD.
Here’s how it works at the brain level:
When we experience trauma, the brain’s information processing system becomes overwhelmed, and memories can get stored in an unprocessed, emotionally charged state.
EMDR helps activate the brain’s natural healing mechanisms by combining targeted recall of the traumatic material with bilateral stimulation, allowing the brain to reprocess and resolve the memory in a way that no longer feels threatening.
Clients often find that after EMDR:
Their emotional charge around the memory decreases
Their physical responses (like panic or tension) reduce
They develop new insights, beliefs, or a sense of resolution
A Brief History
1987: Francine Shapiro noticed her anxiety decreased after spontaneous eye movements during a walk. This led her to develop EMDR as a structured therapy.
1990s–2000s: EMDR gained recognition for treating combat veterans, abuse survivors, and people with complex PTSD.
Today: EMDR is used not only for trauma, but for anxiety, phobias, grief, performance issues, and more.
How EMDR Is Used Today
While traditionally associated with PTSD, EMDR is now used to address a wide variety of concerns, including:
Childhood abuse or neglect
Grief and loss
Panic attacks or social anxiety
Medical trauma
Phobias (e.g., fear of driving, flying)
Relationship wounds or attachment injuries
Performance anxiety (e.g., athletes, musicians, public speakers)
EMDR is not just for “big” trauma—it’s often most effective for the subtle emotional wounds that shape our beliefs, self-esteem, and reactions in everyday life.
Can You Do EMDR and Still Work With Your Current Therapist?
Yes—and this is an important point.
EMDR can be used as an adjunct service alongside your existing therapy. If you already have a trusted therapist for weekly support, emotional regulation, or relationship work, you don't have to pause or replace that relationship. Instead:
You can temporarily see an EMDR-trained therapist for 5–10 sessions to target specific memories or symptoms.
After the EMDR work is complete, you can return fully to your ongoing therapist with greater emotional freedom and less distress.
This model works especially well for those with long-term therapeutic relationships who feel “stuck” on certain issues that talk therapy alone hasn’t resolved.
What Does a Typical EMDR Process Look Like?
EMDR is an 8-phase, structured process. It typically includes:
Assessment & history-taking
Preparation (building coping tools and stabilization)
Target memory selection
Desensitization using bilateral stimulation
Reprocessing and installing new beliefs
Body scan and closure
A typical EMDR session lasts 60–90 minutes, and most clients work through 1–3 core memory targets over 6–12 sessions. Some people may need fewer; others may need more depending on complexity.
How Can EMDR Help Practically?
Here’s how EMDR can make a tangible difference:
You're no longer triggered by memories that used to hijack your nervous system
You can respond calmly to stress rather than shutting down or exploding
You feel less shame, fear, or anger tied to your past
You gain insight and freedom to make new choices in relationships, work, or parenting
In short: EMDR helps you stop reacting from the past and start living more freely in the present.
EMDR isn’t magic—but it often feels that way to people who’ve tried everything else and still feel stuck. Whether you’re carrying complex trauma or just trying to shake a single moment that changed everything, EMDR offers a gentle yet powerful way forward.
And if you’re already working with a therapist? Great. EMDR can be a supplemental tool to deepen your healing without disrupting the support system you already trust.
Ready to Try EMDR?
If you're interested in EMDR—whether for trauma, anxiety, or something you just can’t seem to shake—we’re here to help. Reach out to learn more about how EMDR could fit into your healing journey.