What Is EMDR—And Why Does It Actually Help?

Eboni Hill
Feb 21
3 min read

Updated: Apr 13

Trauma can have a lasting impact on how you think, feel, and move through your day-to-day life.

For many people, the process of working through it can feel overwhelming or difficult to put into words.

Eye Movement Desensitization and Reprocessing (EMDR) is one approach used to help process those experiences in a way that doesn’t rely only on talking through them.

In this post, we’ll look at what EMDR is, how it works, and what you can expect from the process.

Close-up view of a serene therapy room with calming colors and soft lighting — A peaceful therapy room designed for comfort and healing.

Understanding Trauma and Its Impact

Trauma can come from many different experiences. It may include physical, emotional, or sexual abuse, but it can also develop through repeated experiences—like ongoing betrayal in relationships, childhood environments that didn’t feel safe, or consistently having your needs dismissed or unmet.

Over time, these experiences can shape how you see yourself, others, and the world around you. They often show up as negative core beliefs—feeling like you’re not enough, not safe, or that you have to overcompensate just to be okay.

The effects of trauma can manifest in numerous ways, including anxiety, depression, flashbacks, and difficulty forming relationships. Understanding these impacts is crucial for anyone seeking recovery.

The Role of EMDR in Trauma Recovery

EMDR is a structured therapy that helps individuals process and integrate traumatic memories. Developed by Francine Shapiro in the late 1980s, EMDR has gained recognition for its effectiveness in treating post-traumatic stress disorder (PTSD) and other trauma-related conditions.

How EMDR Works

EMDR follows a structured approach, but it doesn’t always look the same for every person. Before any processing begins, time is spent making sure you feel ready. This includes building grounding skills, identifying supports, and creating a sense of stability so trauma work can be done safely.

From there, you and your therapist identify experiences that are still impacting you, along with the negative core beliefs that may have developed because of those experiences; beliefs about yourself, your safety, or your worth.

Processing involves bringing up those memories in a way that allows you to stay grounded in the present, while also engaging both sides of your awareness through bilateral stimulation (BLS), such as eye movements or tapping. This helps the brain begin to reprocess those experiences so they no longer carry the same emotional intensity or meaning.

Throughout the process, there is space to pause, adjust, and return to stability when needed. EMDR isn’t about pushing through, it’s about working through, in a way that feels manageable and supported.

EMDR has strong research support and has been shown to significantly reduce trauma-related symptoms. While outcomes vary, many people experience meaningful relief as they move through the process.

What to Expect During EMDR Therapy

After the Session

After each session, you may experience a mix of emotions. Some clients feel a sense of relief, while others may feel tired or emotionally drained. It's important to practice self-care and allow yourself time to process the experience.

Self-Care Strategies During EMDR Therapy

Engaging in EMDR can be intense, so it's vital to prioritize self-care. Here are some strategies to support your healing journey:

Grounding: One of the most helpful things you can do is stay grounded and use the tools and resources discussed in therapy. These are meant to support you when things feel overwhelming, not just in session, but in your day-to-day life.
Stay connected: Connection can be helpful, but it should always be at your comfort level. You don’t have to share your experiences with everyone. At the same time, having at least one safe person or support system you can reach out to, especially if you need additional support, is important.
Movement: intentional movement, such as stretching or simply getting your body moving in a way that feels manageable, can also help release tension and support regulation.Supporting your body also matters. Try to maintain a consistent eating and sleep routine as much as you can, and be mindful of substances that may disconnect you from what you’re feeling or experiencing.
Keep a journal: Journaling can be another useful tool. It can help you process thoughts between sessions, keep track of what’s coming up for you, and serve as a way to contain experiences so they’re not just circulating in your mind. It can also be something you bring back into session to explore further.

Conclusion

EMDR is one way to approach trauma work especially when you feel as though talking through experiences doesn’t feel like enough. It doesn’t look the same for everyone, but understanding the process can help you decide if it’s something you want to explore.