top of page

Our Posts

EMDR Therapy: What It Is, How It Works, and Whether It Might Be Right for You

If you live with the impact of trauma, you might feel like part of you knows you are safe now, while another part of you feels like the worst moments are still happening. Eye Movement Desensitization and Reprocessing (EMDR) is a trauma therapy designed to help your brain finally process those “stuck” experiences so they don’t run your life in the present. EMDR International Association+1

In this post, I’ll walk through what EMDR is, what actually happens in a session, what the research says, and how to know if it might be a fit for you.


Badges of trauma and pain
Badges of trauma and pain

What Is EMDR? -emdr therapy calgary


EMDR (Eye Movement Desensitization and Reprocessing) is a structured form of psychotherapy originally developed to treat post-traumatic stress disorder (PTSD). During EMDR, you briefly focus on aspects of a disturbing memory while simultaneously engaging in some form of left-right (bilateral) stimulation, such as following a therapist’s fingers with your eyes, watching a light bar, listening to alternating tones, or holding vibrating “tappers” that buzz from hand to hand. Cleveland Clinic+1


The goal is not to erase the memory. The aim is to reduce the emotional charge and body response attached to it, and to help new, more adaptive beliefs take root (for example, moving from “I’m powerless” to “I survived and I have choices now”).


Is EMDR Evidence-Based?


Investigate
Investigate

Yes. EMDR is one of the most researched trauma therapies available. Large reviews and clinical guidelines describe EMDR as an effective treatment for PTSD in adults and often place it alongside other first-line trauma-focused therapies like Prolonged Exposure and Cognitive Processing Therapy. PTSD.gov+2Wiley Online Library+2


Major organizations that recommend or endorse EMDR for PTSD include:

  • U.S. Department of Veterans Affairs and Department of Defense

  • World Health Organization

  • National Institute for Health and Care Excellence (NICE, UK)

  • American Psychological Association (APA), which gives EMDR a conditional recommendation within its PTSD guideline American Psychological Association+1


Research generally finds EMDR to be about as effective as trauma-focused CBT for PTSD. There is ongoing debate about how much the eye movements / bilateral stimulation add versus the exposure and cognitive elements. But the practical bottom line: EMDR is a well-supported trauma treatment, not a fringe method. PMC+1


How Does EMDR Work?


There are several theories, and the science is still evolving. A simple way to think about it:

  • Traumatic events can overwhelm the nervous system. The memories and body reactions do not get properly “filed away” and stay raw and easily triggered. EMDR International Association

  • In EMDR, you bring up pieces of the memory while engaging in bilateral stimulation.

  • This seems to place demands on working memory and may help the brain reprocess the memory more efficiently, so it becomes less vivid and less emotionally loaded over time. PMC+1

You still remember what happened. It just stops feeling like you’re back there every time something reminds you of it.


What Happens in an EMDR Session?


A proper EMDR process is more than “moving your eyes while talking about trauma.” It has a clear structure and usually unfolds over several phases:

  1. History and treatment planningWe go over your history, current symptoms, and supports. We identify target memories or current triggers to work on and make sure EMDR is safe and appropriate right now.

  2. Preparation and stabilizationBefore we touch trauma material, we build skills: grounding, safe or calm place imagery, resourcing, and nervous-system regulation. If your life is unstable or your window of tolerance is very narrow, we may stay here for a while.

  3. AssessmentFor each target, we identify:

    • A snapshot (image) of the worst part

    • The negative belief about yourself (e.g., “I’m in danger,” “I’m worthless”)

    • What you’d rather believe (e.g., “I’m safe now,” “I matter”)

    • The emotions and body sensations that go with it

  4. Desensitization (reprocessing)This is the part most people imagine when they think of EMDR. You focus on the memory while following bilateral stimulation in short sets. After each set, we pause and you notice whatever comes up—images, thoughts, emotions, body sensations. The brain starts to make new connections and the disturbance usually drops over time.

  5. Installing a new beliefOnce the distress level is low, we strengthen the more adaptive belief while continuing bilateral stimulation.

  6. Body scan and closureYou scan your body for leftover tension. We use further sets if needed. Every session ends with you grounded and oriented to the present, not overwhelmed.

EMDR is typically offered 1–2 times per week for about 6–12 sessions for a single-incident trauma, though complex or developmental trauma often requires more time. American Psychological Association+1


What Can EMDR Help With?


The strongest evidence is for PTSD, including: Wiley Online Library+1

  • Assaults and accidents

  • Childhood abuse and neglect

  • War and first-responder trauma

  • Medical / birth trauma

Clinicians also use EMDR (with varying levels of research support) for:

  • Phobias and specific fears

  • Anxiety and panic related to particular events

  • Complicated grief

  • Shame and relational wounds

In my work, I tend to see EMDR as one tool among many. It can stand alone, but it also blends well with approaches like CBT, parts-work, or narrative therapy.


Relief
Relief

What EMDR Is Not


To clear up a few common misunderstandings:

  • Not hypnosis. You are awake, aware, and in control the whole time. You can stop at any point.

  • Not reliving trauma for no reason. We titrate exposure and keep you inside your window of tolerance. If you flood or shut down, we slow down.

  • Not a magic eraser. EMDR does not delete memories. It changes how they are stored and how they feel.

  • Not for everyone at every moment. If you are actively unsafe, in crisis, or lack basic stability, we usually focus first on safety, support, and stabilization.


Is EMDR Right for You?


EMDR may be worth considering if:

  • You have trauma or highly distressing experiences that still feel “alive” in your body

  • Talk therapy has helped you understand things, but the flashbacks, nightmares, or triggers remain

  • You want a structured, time-limited trauma therapy with a strong research base

It might not be the next step if:

  • Your current situation is unsafe (e.g., ongoing abuse)

  • You have almost no coping skills and are easily overwhelmed

  • You’re under pressure to “hurry up and fix this” for someone else’s comfort

In those cases, we would likely start with building safety and regulation first, and return to EMDR when your system is ready.


If You’re Curious About EMDR


If you’re considering EMDR, make sure you work with someone who is properly trained and who takes time to prepare you rather than jumping straight into trauma memories.

I offer EMDR as part of trauma-focused counselling for adults (in-person in NE Calgary / virtual across Alberta, Saskatchewan and Manitoba). If you want to talk through whether EMDR fits your history, nervous system, and goals, you’re welcome to reach out for a consultation.



 
 
 

Comments

bottom of page