We don’t always realize how much trauma shapes us—our thoughts, our emotions, and even our bodies. Whether it’s a “Big T” trauma like a car accident or abuse, or a “small t” trauma like ongoing stress, rejection, or loss, the impact can linger. You might feel anxious, on edge, shut down, or like you’re stuck in the past. If that sounds familiar, EMDR therapy (Eye Movement Desensitization and Reprocessing) might be a powerful option for you.
EMDR is an evidence-based therapy designed to help you process and heal from trauma. It helps your brain “unstick” painful memories so you can stop reliving the past and start living more fully in the present.
How Trauma Affects the Brain and Body
When you go through a traumatic experience, your brain kicks into “survival mode”—think fight, flight, freeze, or fawn. In this mode, your brain’s priority is to protect you, which often means certain parts of your brain go into overdrive, while others (like memory and reasoning) slow down.
Sometimes, the brain doesn’t fully process the traumatic memory. It stays “stuck,” causing distress even long after the event has passed. You may find yourself experiencing:
- Flashbacks or nightmares
- Trouble sleeping
- Panic attacks or ongoing anxiety
- Avoidance of certain people or places
- A constant sense of fear or unease
That’s where EMDR therapy comes in.
What Is EMDR Therapy?
EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a type of trauma therapy that helps you safely revisit distressing memories in a way that allows your brain to finally process them.
During EMDR, your therapist will guide you through bilateral stimulation (often through eye movements, tapping, or audio tones) while you think about a specific traumatic memory. This process helps “unstick” the memory and allows your body and brain to release the emotional charge attached to it.
One of the most unique aspects of EMDR is that it works with both thoughts and body sensations, which means you’re not just talking about what happened—you’re healing from it on a deeper level.
What Does EMDR Therapy Look Like?
EMDR follows a structured, 8-phase model. Here’s a breakdown of what to expect:
Phase 1: History + Assessment
You and your therapist will explore whether EMDR is the right fit. You’ll discuss your current struggles, trauma history, support systems, and what safety looks like for you. Together, you’ll identify the memories or themes that feel most painful or unresolved.
Phase 2: Preparation
Your therapist will explain how EMDR works and help you build coping tools to keep you grounded before, during, and after sessions. You’ll also be introduced to the bilateral stimulation process so you feel comfortable with it.
Phase 3: Targeting the Memory
This phase is about identifying the memory (or group of memories) to focus on, called a “target.” You’ll explore:
- The negative belief you hold about yourself (like “I’m not safe” or “I’m not good enough”)
- The positive belief you want to hold instead
- The level of distress that memory brings up in your body and mind
This helps track your progress and ensures the process feels manageable.
Phases 4–7: Reprocessing + Healing
This is where the core EMDR work happens:
- Desensitization (Phase 4): You’ll focus on the target memory while engaging in bilateral stimulation. This helps the brain reprocess the memory so it feels less intense.
- Installation (Phase 5): Once the distress goes down, you’ll strengthen a new, empowering belief about yourself using the same bilateral process.
- Body Scan (Phase 6): You’ll notice any lingering tension or discomfort in your body, and continue processing as needed.
- Closure (Phase 7): The session ends by grounding you, validating your progress, and preparing you for any continued processing that might occur between sessions.
Phase 8: Reevaluation
At the next session, you and your therapist will check in. If the memory feels resolved, great! If not, you’ll continue to process. You’ll also explore any new memories or situations that are coming up so you can respond to them with more clarity and calm. You may even create a “future template” to help you practice how you want to handle triggering situations moving forward.
What Can EMDR Help With?
EMDR is widely known for treating PTSD and trauma, but its benefits extend beyond that. It’s also used to help with:
- Anxiety and panic attacks
- Depression
- Grief and loss
- Phobias and fears
- Chronic pain and illness-related distress
- Low self-worth
- Addiction and substance use
- Eating disorders
Whether your trauma comes from a single event or a buildup of stress over time, EMDR therapy can help you process what happened and feel more at peace in your body.
Is EMDR Right for You?
If traditional talk therapy hasn’t helped you feel the shift you’re looking for—or if you feel like your body is still holding on to the past—EMDR might be the next step. The good news? You don’t have to figure this out alone. Your therapist is trained to guide you through each phase safely and compassionately.
At Empowerment Within, we offer free 15-minute consultations to help you decide if EMDR is the right fit for your healing journey. We’re here to support you in feeling lighter, more grounded, and more connected to who you really are.
Ready to take the next step?
Contact us today to schedule your free consultation and learn more about how EMDR therapy can support your healing.
