What Is EMDR, and Does It Work?

EMDR is one of the most researched therapies for trauma, and it’s also one of the most misunderstood. Here is what it is, what the research says, and what a session is like.

What EMDR is

EMDR stands for Eye Movement Desensitization and Reprocessing. Francine Shapiro developed it in the late 1980s. In a session, you bring a difficult memory to mind while we use bilateral stimulation of the brain, which means gentle alternating input to the left and right sides of your body or senses. In my office, I use TheraTappers, handheld paddles that pulse in your hands, along with headphones that beep side to side. When we meet online, I use a program that guides your eyes. Between sets, you tell me what you noticed. That’s most of it.

You don’t have to tell the whole story. A lot of people put off therapy because they’re afraid they’ll have to relive everything out loud. With EMDR, you can name the memory in a sentence or two and let the processing happen without narrating every detail.

What the research says

EMDR is one of the trauma treatments recommended by the VA and Department of Defense, along with Cognitive Processing Therapy and Prolonged Exposure (VA/DoD, 2023). The American Psychological Association also includes it as a treatment option for adults with PTSD (APA, 2025).

What a session is like

We start with your history and with skills for settling yourself when something gets intense. We don’t jump straight to the hardest memory. When we do begin processing, you’re awake and in control, and you can stop whenever you need to. It isn’t hypnosis. Feelings and body sensations often come up, and that’s part of the work. Before you leave, we make sure you’re steady and have a plan for the days between sessions.

How long it takes depends on what happened. One event usually takes fewer sessions than years of repeated exposure. EMDR is often one part of a longer plan that also covers sleep, relationships, and day-to-day coping.

EMDR and first responders

With first responders, it’s rarely one bad call. It’s the pile-up. EMDR can work on specific calls, and also on earlier experiences that make a call hit harder than it would have otherwise.

Is it right for you?

EMDR isn’t the only good option. Cognitive Processing Therapy (CPT) is a structured, talk-based approach that helps you look at the beliefs that got stuck after a trauma, like “it was my fault” or “I can’t trust anyone.” I’m trained and certified in EMDR and trained in CPT, and the VA/DoD guideline recommends both. We’ll talk through which fits you before you commit to anything.

Not sure where you stand? Our PTSD self-assessment is a good place to start, though it can’t diagnose you. Or contact us to set up a first conversation.

References
American Psychological Association. (2025). Clinical practice guideline for the treatment of posttraumatic stress disorder (PTSD) in adults. https://www.apa.org/ptsd-guideline
U.S. Department of Veterans Affairs & Department of Defense. (2023). VA/DoD clinical practice guideline for the management of posttraumatic stress disorder and acute stress disorder.