What Is EMDR Therapy and How Can It Help Me Heal?

Eye Movement Desensitization and Reprocessing (EMDR) therapy is a powerful, research-backed treatment approach that helps people recover from trauma, anxiety, and distressing life experiences.

You might have heard of EMDR in the context of PTSD or trauma therapy, but it’s increasingly being used for a wide range of emotional struggles—including grief, panic, low self-worth, and attachment wounds. In this post, you’ll learn what EMDR therapy is, how it works, what to expect in a session, and why so many people find lasting relief through this method.

Whether you’ve been through something traumatic or are just feeling stuck in old patterns, EMDR could be a path toward healing. Keep reading to find out if EMDR therapy might be the right next step for you.

What Is EMDR Therapy? A Science-Based Overview

EMDR (Eye Movement Desensitization and Reprocessing) is a psychotherapy approach developed in the late 1980s by psychologist Dr. Francine Shapiro. It’s best known for treating PTSD, but has also been shown to help with:

• Anxiety and panic attacks

• Depression

• Complicated grief

• Performance anxiety

• Chronic pain

• Childhood trauma and attachment wounds

The core idea behind EMDR is that your brain has a natural ability to process and heal from distressing experiences, much like the body heals physical wounds. Sometimes, however, traumatic memories become “stuck” in the nervous system. EMDR helps unstick them.

EMDR uses a structured eight-phase approach that includes:

• Identifying and targeting painful memories

• Pairing the memory with bilateral stimulation (like guided eye movements, sounds, or taps)

• Helping the brain reprocess the memory so it’s no longer emotionally disturbing

This process mimics REM sleep and activates both sides of the brain, allowing for emotional and cognitive integration.

How Does EMDR Work? The Brain-Body Connection

You don’t have to “talk it all out” to heal. EMDR works on a neurological level by helping your brain reprocess distressing memories without being overwhelmed by them.

EMDR is based on something called the Adaptive Information Processing (AIP) model—which is just a fancy way of saying that your brain is built to heal. Just like your body knows how to close a wound, your mind is designed to process emotional pain and make sense of hard experiences. But when something overwhelming happens—especially in childhood or during trauma—your brain can’t always finish that job. The memory gets stuck, along with the fear, shame, or helplessness you felt at the time.

EMDR helps “unstick” those memories so they can finally move through and resolve. As this happens, many people notice a natural shift from self-blame and fear (“It was my fault,” “I’m not safe,” “I’m weak”) to more grounded, self-compassionate beliefs like: “I did the best I could,” or “That wasn’t my fault.”

The bilateral stimulation (BLS) used in EMDR activates both hemispheres of the brain. This allows clients to:

• Access traumatic material without becoming retraumatized

• Make sense of the memory in a new, less painful way

• Reduce the intensity of physical and emotional reactions to triggers

Who Can Benefit From EMDR Therapy?

You don’t need to have experienced a major trauma to benefit from EMDR. Many people seek EMDR to address everyday emotional wounds that still impact their sense of self and relationships.

EMDR is effective for:

• Adults healing from childhood neglect or emotional abuse

• First responders and veterans managing traumatic exposure

• Survivors of accidents, medical trauma, or assaults

• People recovering from emotionally abusive relationships

• Individuals with high-functioning anxiety or imposter syndrome

At New Growth Counseling in Carlsbad, our trained EMDR therapists create a safe, collaborative environment tailored to your needs. We often combine EMDR with other evidence-based approaches like Internal Family Systems (IFS) and Emotionally Focused Therapy (EFT).

Interested in therapy? Learn more on our Trauma Therapy page

What Happens in an EMDR Session?

If you’re curious about what EMDR actually feels like, the good news is—it’s gentle, structured, and always focused on your emotional safety. While the process has clear steps, it’s also highly personalized and unfolds at your own pace. You’re always in control, and your therapist will check in with you often to make sure you’re ready before moving forward.

Here’s what EMDR usually looks like:

1. Getting to Know You – In the beginning, your therapist will take time to understand what you’ve been through, what’s bothering you now, and what you’d like help with. You’ll work together to identify memories or experiences that might be worth exploring in EMDR.

2. Building Safety and Tools – Before diving into anything hard, your therapist will teach you simple techniques to help you feel calm and grounded. This might include guided imagery, breathing practices, or other resources to help you stay steady if big emotions come up.

3. Choosing a Memory to Work On – When you’re ready, you’ll choose a memory that still brings up strong feelings. You’ll briefly bring the memory to mind—along with what you felt, believed, or noticed in your body at the time.

4. Reprocessing With Bilateral Stimulation – While focusing on the memory, your therapist will guide you through gentle back-and-forth stimulation—often using eye movements, tapping, or sound tones. This helps your brain start to naturally process the experience without getting stuck in the emotional overwhelm.

5. Letting New Beliefs Emerge – As the memory becomes less intense, many people notice their thoughts begin to shift. Old beliefs like “I’m not safe” or “I’m to blame” often give way to more compassionate truths like “I survived” or “I can trust myself now.”

6. Checking In With Your Body – You’ll be invited to notice how your body feels after the processing. If there’s any leftover tension, your therapist will help you gently clear it.

7. Ending on a Calm Note – Every session ends with grounding and a return to emotional safety, even if something big came up. The goal is to leave feeling more settled than when you walked in.

8. Looking Back and Looking Ahead – At your next session, you and your therapist will check in on how things are feeling and decide where to go next.

While some sessions may bring up strong emotions, many people feel a sense of relief, emotional release, or even surprising clarity. And because EMDR works with your brain’s natural healing ability, many clients report that insights and shifts continue even after the session is over.

Is EMDR Right for Me?

EMDR is not a one-size-fits-all solution, but it’s a powerful option for people who:

• Feel stuck despite years of talk therapy

• Are overwhelmed by emotional triggers or flashbacks

• Want a body-informed way to heal trauma

• Need relief from anxiety or self-critical thought patterns

It’s also a good fit for people who don’t want to retell painful stories in great detail. In EMDR, you don’t need to explain everything to your therapist for it to work.

If you’re located in Carlsbad, Encinitas, Vista, or greater San Diego County, our EMDR-trained therapists at New Growth Counseling are here to help you explore if EMDR is a good fit for your healing journey. Click here to get started with EMDR.

External Resources to Learn More About EMDR

Here are some reputable sources where you can learn more about EMDR therapy:

• Learn more from the EMDR International Association (EMDRIA).

• APA’s Recognition of EMDR as an Evidence-Based Treatment

• The Body Keeps the Score by Dr. Bessel van der Kolk

Final Notes & Disclaimer

This article is intended for educational purposes only and does not constitute professional counseling or psychotherapy. If you’re struggling and want to explore EMDR or other evidence-based therapies, reach out to our team at New Growth Counseling and let us help you take the next step.