Eye Movement Desensitization and Reprocessing (EMDR) is a structured, evidence-based therapy that helps people recover from trauma and PTSD.
EMDR has been extensively researched and has also proven effective for anxiety, depression, OCD, chronic pain, addictions, and other distressing life experiences (Maxfield, 2019).
So, how does it work? During an EMDR session, you briefly focus on a traumatic memory while also engaging in bilateral stimulation—usually through guided eye movements. This process helps reduce the intensity of the memory, making it feel less overwhelming.
One unique feature of EMDR is that you don’t have to talk about your trauma in detail unless you want to. Some people prefer sharing specifics, while others stick to a general overview. Either way is okay- the goal is to help your brain process and heal, not to re-live the trauma.
“The goal of EMDR treatment is to rapidly metabolize the dysfunctional residue of the past and transform it into something useful.”
~ Francine Shapiro
The Distinction between “Big T” and “Little t” Trauma
Why the Distinction Matters
The distinction is important because both types of trauma can profoundly impact mental health. In EMDR therapy, therapists assess both Big T and Little t traumas since even seemingly minor events can be at the root of emotional difficulties. Addressing both types allows for more comprehensive healing.
Adaptive Processing
EMDR is based on the Adaptive Information Processing (AIP) model, which explains how our past experiences—both good and bad—shape our thoughts, emotions, and behaviors today. When distressing memories get “stuck,” they can continue to affect how we feel and react in the present. EMDR helps reprocess these memories so they no longer hold you back.
Many struggles like anxiety, depression, and relationship difficulties are often rooted in unresolved past experiences. EMDR works by activating the brain’s natural ability to heal, allowing you to move forward without being weighed down by the past.
What is Bilateral Stimulation (BLS) in EMDR?
Bilateral stimulation (BLS) is a key part of EMDR therapy. It involves alternating sensory input between the left and right sides of the body, helping the brain process memories more effectively. This can be done through eye movements, tactile tappers (buzzers), alternating sounds, or even physical tapping.
In in-person sessions, BLS often means following the therapist’s fingers with your eyes. In online EMDR, it might be done through on-screen visuals or guided tapping exercises. While the format may differ, virtual EMDR can be just as effective in reducing emotional distress.
What Does “Processing” Really Mean in EMDR?
Processing in EMDR isn’t about talking through a traumatic experience- it’s about helping your brain properly digest and store memories so they no longer cause distress. Think of it like organizing a cluttered closet: the useful things (lessons, insights) get neatly stored where you can access them, while the unhelpful stuff (negative emotions, beliefs, body sensations) gets cleared out.
Often, unresolved past experiences are the root cause of negative emotions and behaviors today. EMDR helps your brain reprocess these experiences, so they no longer push you in the wrong direction. The goal? To leave you with healthier emotions, new perspectives, and more positive behaviors moving forward.
