What Is EMDR Therapy and How Does It Work?

What EMDR is

EMDR is a talk therapy for post-traumatic stress disorder (PTSD) that focuses on the memory of the traumatic event. The VA's National Center for PTSD explains the thinking behind it this way: trauma memories can be stored differently from other memories, which can make them hard to process and easy to trigger.

In EMDR you call the upsetting memory to mind, along with the thoughts and body sensations that go with it, while paying attention to a back-and-forth movement or sound. That might be a therapist's moving finger, a light or a tone that alternates from side to side. According to the National Center for PTSD, this helps you stay in the present while your brain processes the past, so the memory becomes less upsetting and more positive beliefs can take hold.

EMDR is delivered one-on-one, and it follows a set structure.

The eight phases in plain terms

EMDR is organized into eight phases. They are not eight separate sessions, and the early phases come before any work on the memory.

1. 1History takingYour therapist learns about your background, checks that EMDR is a suitable fit and works with you to identify the memories and present-day triggers to focus on.
2. 2PreparationYou learn how trauma affects the mind and body, and you practice skills for steadying yourself. This phase is about feeling ready.
3. 3AssessmentYou choose a target memory and name its parts: the image, the negative belief about yourself that goes with it, a positive belief you would prefer, and the emotions and body sensations it brings up.
4. 4DesensitizationYou hold the memory in mind while following short sets of eye movements, taps or tones. Between sets you say briefly what you noticed. This continues until the memory causes less distress.
5. 5InstallationYou focus on the positive belief you chose while holding the memory in mind, to strengthen the link between them.
6. 6Body scanYou check for any leftover tension or discomfort in your body connected to the memory, and work with it if it is there.
7. 7ClosureEach session ends with making sure you feel steady, using calming techniques if needed, and talking about what to expect before the next visit.
8. 8ReevaluationAt a later session, you and your therapist check whether the gains have held and whether other memories need attention.

What it is like for the client

People are often relieved to learn two things. First, the National Center for PTSD says that in most cases you will not need to talk about the details of your trauma, though you will think about it during sessions. Second, EMDR does not involve homework or practice between sessions.

It can still be uncomfortable. Focusing on a painful memory or belief can stir up strong feelings. The National Center for PTSD describes this discomfort as usually brief, and says most people who complete EMDR find that the benefits outweigh it. You can ask to slow down or stop at any point, and a careful therapist will check in with you often.

What the evidence says

The National Center for PTSD says the talk therapies with the most research support for PTSD are trauma-focused, meaning they center on the traumatic event and what it means to you. It names EMDR as one of three such therapies and describes it as one of the most effective types of treatment for PTSD.

The World Health Organization takes a similar view. Its fact sheet on PTSD names two approaches with the most evidence: cognitive behavioral therapy with a trauma focus, and EMDR.

That evidence is about PTSD. Therapists sometimes use EMDR with other concerns that are linked to distressing experiences, and the sources we rely on here say much less about those uses. It is also worth knowing that the National Center for PTSD states there is no one treatment that is right for everyone. EMDR is one good option among several, and the choice is one you and a therapist make together.

What online EMDR looks like

EMDR can be offered by video. The National Center for PTSD notes that some VA facilities provide it through videoconferencing, and the World Health Organization says trauma therapies can be delivered in person or online.

In a video session, the structure is the same eight phases. What changes is how the back-and-forth part is done, since your therapist is not in the room. Therapists adapt this in different ways, so it is a fair question to ask before you begin. You will also want a private space, a steady connection and a plan with your therapist for what to do if the call drops in the middle of a difficult moment.

Research on remote EMDR is still young. A 2024 systematic review of sixteen studies concluded that online EMDR is feasible and reported promising results for post-traumatic stress, anxiety and depression. The same review listed real limits in the research so far: small studies, often no comparison group and a reliance on self-reported measures. The honest summary is that it looks promising and needs more rigorous study.

EMDR is ongoing care, not emergency care. If you are in crisis or thinking about harming yourself, call or text 988, or call 911. Locascio Wellness does not provide emergency services. Our crisis resources page lists more options.

How we can help

A member of our team is certified in EMDR, and everyone on the team is trained in trauma-sensitive care. EMDR is one of several approaches we use in trauma and PTSD therapy, and not every therapist uses every approach. You can read about our team before you decide.

All sessions are by secure video, and clients must be physically in Pennsylvania, West Virginia or Arizona during a session. We match you with a therapist licensed where you live.

A free 15-minute consultation is a good time to ask whether EMDR might suit you and how it is done on video. Choose a time on our booking page, and see insurance and fees for coverage. Feeling steadier after trauma is possible, and you get to set the pace.