EMDR Therapy: What to Expect
If you've been researching trauma therapy, you've probably come across EMDR—Eye Movement Desensitization and Reprocessing. Maybe your therapist recommended it, or you've heard it can help with PTSD, anxiety, or painful memories that won't seem to fade.
EMDR has a reputation for being powerful, even life-changing. But if you've never experienced it, the process can sound mysterious or even a little intimidating. What actually happens in an EMDR session? Does it really work? And is it right for you?
Let's break down what EMDR therapy is, how it works, and what you can realistically expect from the process.
What Is EMDR Therapy?
EMDR is an evidence-based psychotherapy approach designed to help people heal from trauma, distressing memories, and the emotional wounds that keep showing up in daily life.
Unlike traditional talk therapy, EMDR doesn't require you to describe every detail of your trauma or relive it in painful ways. Instead, it uses bilateral stimulation—typically eye movements, taps, or sounds—to help your brain reprocess traumatic memories so they lose their emotional charge.
Think of it like this: traumatic memories can get "stuck" in your nervous system, replaying on a loop and triggering intense emotions, physical sensations, or negative beliefs about yourself. EMDR helps your brain finish processing those memories so they become part of your past—not something that controls your present.
What Conditions Does EMDR Treat?
EMDR was originally developed for PTSD, but research shows it's effective for a wide range of issues, including:
Post-Traumatic Stress Disorder (PTSD) and complex trauma
Anxiety disorders and panic attacks
Depression rooted in past experiences
Phobias and intense fears
Grief and loss
Childhood trauma and adverse experiences
Racial trauma and identity-based wounds
Relationship trauma and attachment wounds
Performance anxiety and blocks
If you've experienced something that still feels emotionally raw—even if it happened years ago—EMDR might be a good fit.
How Does EMDR Work?
EMDR is based on the idea that your brain has a natural ability to heal from trauma, similar to how your body heals from a physical wound. But sometimes, traumatic experiences overwhelm your brain's processing system, and memories get stored in a fragmented, unprocessed way.
During EMDR, bilateral stimulation (like following your therapist's fingers with your eyes or feeling alternating taps on your hands) activates both sides of your brain. This helps your brain reprocess the memory in a way that:
Reduces emotional intensity
Shifts negative beliefs (like "I'm not safe" or "It's my fault")
Integrates the memory so it feels like the past, not the present
You're awake and in control the entire time. EMDR doesn't erase memories—it changes how your brain stores and responds to them.
The 8 Phases of EMDR Therapy
EMDR follows a structured, eight-phase protocol. Here's what each phase involves:
Phase 1: History and Treatment Planning
Your therapist will ask about your history, current symptoms, and the memories or experiences you want to work on. Together, you'll identify target memories and create a treatment plan.
This phase is also where your therapist assesses whether you're ready for trauma processing. If you're in crisis or don't have enough emotional stability yet, you'll spend more time building coping skills first.
Phase 2: Preparation
Before diving into trauma work, your therapist will teach you grounding and self-soothing techniques to help you feel safe and regulated during sessions.
You'll also learn what to expect during EMDR processing so you feel prepared and in control.
Phase 3: Assessment
Your therapist will guide you to identify:
The target memory (the specific event or experience)
The negative belief associated with it (e.g., "I'm powerless" or "I'm not enough")
The positive belief you'd like to have instead (e.g., "I am strong" or "I am worthy")
The emotions and body sensations connected to the memory
This sets the stage for reprocessing.
Phase 4: Desensitization
This is the core of EMDR. You'll focus on the target memory while following bilateral stimulation (eye movements, taps, or sounds). Your therapist will guide you through sets of stimulation, pausing to check in with you between each set.
You might notice:
Images, thoughts, or emotions shifting
Physical sensations changing or releasing
New insights or perspectives emerging
The goal is to reduce the emotional intensity of the memory until it no longer feels distressing.
Phase 5: Installation
Once the memory feels less charged, your therapist will help you strengthen the positive belief you identified earlier. You'll focus on that belief while doing more bilateral stimulation until it feels true and solid.
Phase 6: Body Scan
Your therapist will ask you to scan your body for any remaining tension or discomfort related to the memory. If anything comes up, you'll do more bilateral stimulation to release it.
Phase 7: Closure
At the end of each session, your therapist will help you return to a calm, grounded state. You'll review self-care strategies and discuss what to expect between sessions.
Phase 8: Reevaluation
At the start of the next session, your therapist will check in on your progress and determine whether the memory needs more processing or if you're ready to move on to the next target.
What Does an EMDR Session Feel Like?
Every person's experience is different, but here's what many people report:
During processing: You might feel emotional, notice physical sensations (tightness, tingling, warmth), or have thoughts and images pop up. Some people feel calm and detached; others feel intense emotions that pass quickly.
After a session: You might feel tired, lighter, or emotionally raw. Some people have vivid dreams or notice memories surfacing between sessions. This is normal—it's your brain continuing to process.
Over time: Memories that once triggered panic, shame, or anger start to feel neutral. You can think about the past without being pulled back into it emotionally.
EMDR isn't about forgetting. It's about freeing yourself from the grip of the past.
How Long Does EMDR Take?
The timeline varies depending on:
The complexity of your trauma
How many target memories you're working on
Your overall mental health and support system
Some people see significant improvement in 3–6 sessions for a single traumatic event. Complex trauma (like childhood abuse or ongoing racial trauma) may take months or longer.
Your therapist will work with you to set realistic expectations based on your unique situation.
Is EMDR Right for You?
EMDR can be incredibly effective, but it's not for everyone. It works best if:
You have specific traumatic memories or distressing experiences you want to process
You're willing to engage with difficult emotions (with support)
You have enough emotional stability to tolerate trauma processing
EMDR may not be the right fit if:
You're in active crisis or don't have basic emotional regulation skills yet
You prefer a more talk-based, insight-focused approach
You have certain dissociative disorders (though modified EMDR protocols exist)
A consultation with an EMDR-trained therapist can help you determine if it's a good match.
What to Look for in an EMDR Therapist
Not all therapists who offer EMDR are equally trained. Look for:
EMDRIA certification or training (EMDRIA is the professional association for EMDR therapists)
Experience with your specific issues (trauma, anxiety, racial trauma, etc.)
Cultural responsiveness if you're a BIPOC individual (trauma processing requires deep trust and cultural safety)
Don't hesitate to ask about their training and approach during a consultation.
EMDR and Cultural Trauma
For BIPOC women, trauma often isn't just about a single event—it's layered with racial trauma, generational trauma, and systemic oppression. EMDR can be powerful for processing:
Experiences of racism and discrimination
Internalized messages of unworthiness or invisibility
Hypervigilance and mistrust rooted in survival
Working with a culturally responsive, trauma-informed EMDR therapist ensures your identity and lived experience are centered in the healing process.
Ready to Explore EMDR?
EMDR isn't magic, but for many people, it feels close. If you've been carrying trauma that talk therapy hasn't fully resolved, EMDR might be the missing piece.
Healing is possible. You don't have to stay stuck in the past.
If you're a BIPOC woman in New Jersey or Florida looking for trauma-informed, culturally attuned EMDR therapy, I'd love to support you. Schedule a free consultation to see if EMDR is right for you.
About the Author
Sherolde Hackett, LCSW, is a licensed therapist in New Jersey and Florida with specialized training in EMDR therapy. With over 20 years of experience, she provides culturally responsive, trauma-informed care for BIPOC women healing from complex trauma, anxiety, and identity-based wounds.
