What is 'EMDR' and is it Right for Me?

As a psychologist and self-described people person, I’m thrilled that more and more people are accessing the mental health resources they deserve. Social stigma around therapy continues to lessen as more information about the myriad forms it can take has become more and more accessible. Sometimes, though, all of that information can be so confusing! All the acronyms!! CBT, DBT, ACT, ART, IFS…the list goes on and on. It can be hard to parse through everything to determine which modality might work best for you. That's why, today, I want to share a bit more about a particular modality that I really believe in: EMDR.  Hopefully this will help you determine whether or not it's the right fit for you!

What is EMDR?

EMDR, which stands for Eye Movement Desensitization and Reprocessing, is a type of therapy developed by Dr. Francine Shapiro that helps your brain "unstick" painful or scary memories. Dr. Shapiro developed EMDR after noticing that specific eye movements appeared to reduce the intensity of disturbing thoughts.

When something stressful or overwhelming happens, your brain usually does a good job of processing it and filing it away as something from the past. But sometimes, especially with trauma (and by trauma, we mean anything that overwhelms someone’s ability to cope in the moment), that system gets overloaded. Instead of being stored properly, the memory gets “stuck.”

I often think of it like those little burrs you pick up walking along a forest trail. They cling to your clothes, your socks, everything, and they can be surprisingly hard to remove. They latch on and stick around, influencing how you think, feel, and react long after you're out of the woods.

As you can see, these “stuck” memories don’t behave like typical memories. Instead of clearly being situated in a specific time and place in the past, traumatic memories can feel like something that's still happening in the present. This is why people might experience flashbacks, intrusive thoughts, nightmares, or a constant sense of anxiety or unease in their day-to-day following a traumatic experience. Obviously this can be incredibly destabilizing, prompting professionals like Dr. Shapiro to search for a way to help dislodge these memories.

That's where EMDR comes in. At the core of EMDR is something called bilateral stimulation, or BLS. This usually involves guided eye movements, but it can also include tapping or tones. It might sound simple (and it might feel a bit strange at the beginning), but it engages the brain’s natural ability to process and organize information, similar to what happens during REM sleep. Thus moving the stuck memory into a place of being unstuck.

A helpful way to think about it is this: imagine your brain as a big, well-organized library. Most of your memories are like books that have been properly catalogued and shelved. But when something traumatic happens, that “book” does not get finished or filed correctly. It is left open, scattered, and easy to stumble over. Sometimes it even flies off the shelf and forces you to read it.

In this way,  it keeps popping up and bringing all the intense emotions and sensations with it. EMDR helps your brain go back and gently “re-shelve” that memory. Through bilateral stimulation, the brain is supported in doing what it was originally meant to do. It processes the experience, makes sense of it, and stores it in the past where it belongs. The memory does not disappear, but it does change. It becomes something you can remember without feeling overwhelmed by it. Instead of being a constant interruption, it becomes a part of your story that feels settled, contained, and manageable.

Who can benefit from EMDR?

EMDR is most well-known for treating Post-Traumatic Stress Disorder (PTSD), which can arise from single-event traumas (e.g., car accidents, natural disasters, assaults) or complex, prolonged traumas (e.g., childhood abuse or neglect, combat exposure, etc).

However, its utility extends far beyond PTSD. EMDR can be highly effective for anyone struggling with past experiences that continue to negatively impact their present life. This includes individuals dealing with:

• Anxiety and Panic Attacks: Processing the root memories that fuel chronic worry, specific fears, or sudden panic episodes.

• Phobias: Desensitizing the fear response linked to specific objects, situations, or environments.

• Performance Anxiety: Addressing past failures or critical feedback that created negative self-beliefs which impact current performance (e.g., public speaking, sports, test-taking).

• Grief and Loss: Processing the intense emotional distress that has become "stuck" and preventing healthy adaptation to the loss.

• Chronic Pain: While EMDR doesn't treat the physical ailment, it can help process the trauma of the injury or illness, reducing the emotional distress associated with it.

• Disturbing Memories: Any memory that continues to bring strong emotional or physical reactions, even if it doesn't meet the criteria for a formal diagnosis.

Essentially, if a past negative event or experience is influencing your current emotions, self-esteem, relationships, or daily functioning, EMDR is a potential pathway to resolution.

Who shouldn't do EMDR?

While EMDR is a highly effective and generally safe therapy, it is not appropriate for everyone at every time. A thorough assessment is crucial to determine readiness and suitability.

An EMDR therapist will screen for any contraindicated factors and ensure the client is adequately prepared to partake in this form of therapy. In fact, the early stages of EMDR focus entirely on building internal resources and stability before starting the BLS process.

What should you know before starting EMDR?

Starting EMDR therapy is a big step toward healing, and it’s helpful to know what to expect. First, it’s not about erasing your memories, it’s about making them less upsetting. Think of it like taking the sharp, painful sting out of a bad memory so it doesn't bother you anymore. The process starts slow. You and your therapist will spend time getting to know each other, talking about what you want to work on, and building tools to help you feel safe and calm. This is very important! You must feel ready and safe before you begin processing any tough memories.

When you do start the memory work, you will use Bilateral Stimulation (BLS) which usually involves following the therapist's hand movements with your eyes, or holding buzzers that tap gently. This part might feel a little weird at first, but it helps your brain process things that got stuck. As you focus on the memory and do the BLS, you might feel strong emotions or bodily sensations. This is a normal sign that your brain is working to file the memory correctly. Your therapist is there to guide you and help you feel grounded and safe the whole time. Remember, you are always in control and can stop the process whenever you need to.

If you feel like EMDR might be a helpful modality for you to explore, I would encourage you to read my bio and complete your intake with YEG Family Counselling today.