EMDR, short for Eye Movement Desensitization and Reprocessing, is a structured, evidence-based therapeutic approach originally developed to help individuals overcome traumatic experiences. It has since evolved to the treatment of a broader spectrum of mental health concerns. EMDR involves guided bilateral stimulation, such as side-to-side eye movements, sounds, or tapping, which helps facilitate the brain's processing of distressing memories and emotions.
How does EMDR work?
EMDR operates on the principle that our minds have an innate capacity to heal itself, just like our bodies. When we encounter traumatic events or distressing experiences, these memories can become "stuck" in our brains, causing emotional turmoil.
EMDR therapy helps reprocess these memories by engaging the brain's natural information processing system. During EMDR sessions, a therapist guides the client through specific protocols, encouraging them to revisit the distressing memories while simultaneously engaging in bilateral stimulation. This process allows the mind to reorganize and integrate the traumatic memories in a healthier way [1].
When is EMDR therapy used?
EMDR has the strongest evidence of “success” as a treatment for trauma and PTSD and it may be used to address a range of mental health concerns, including:
- PTSD and trauma: EMDR is particularly effective in treating post-traumatic stress disorder (PTSD) by helping individuals process and reframe traumatic memories, and reducing the emotional distress associated with these memories.
- Anxiety and phobias: EMDR can relieve the symptoms of anxiety-related disorders and phobias by reprocessing root memories or experiences related to the distress.
- Depression: By targeting negative thought patterns and their underlying causes, EMDR can contribute to a decrease in depressive symptoms.
A 2025 systematic review in the British Journal of Psychology found that EMDR was the most effective PTSD treatment, performing similarly to trauma-focused CBT. A 2026 meta-analysis found that EMDR’s positive effects on PTSD symptoms were sustained and present not just immediately after treatment [2][3]. Further research into the broader concerns mentioned above are still developing.
What to expect during an EMDR session?
EMDR therapy is a structure therapeutic approach, therefore it generally follows these 8 phases [4]:
- Getting to know your story and treatment planning. Your therapist spends time learning about your history, current symptoms, triggers, coping strategies, and goals for therapy. Together you decide what you want to focus on first.
- Preparation. Before any processing begins, you will first get more comfortable with your therapist and learn grounding techniques.
- Setting the start. Together you will pinpoint the specific memory you want to work on, along with any feelings and beliefs tied to it.
- Reprocessing the memory. You will be guided through bilateral stimulation, such as eye movements, tapping, or sounds to process the memory. This usually happens in short rounds of ~30 seconds with a pause to check in on what is coming up for you before moving on to the next round of stimulation.
- Strengthening the new belief. With your therapist's guidance, you focus on the more adaptive, positive belief identified, and reinforce it.
- Body scan. Checking in with your body to notice any lingering tension connected to the memory.
- Closure. Your therapist helps you return to a calm, neutral state before ending the session.
- Reevaluation. At the start of the next session, your therapist will check in with you about how the session went before moving forward
Next steps to find a therapist experienced in EMDR
If EMDR sounds like something you are interested in, the next step is to find a therapist who is the right match for you. Layla will connect you with a registered therapist trained in EMDR, and based on your needs and preferences. Learn more about EMDR therapy at Layla.
Frequently asked questions
Does EMDR work if you don’t have a good memory of the trauma?
EMDR can still work if you don’t have a detailed memory of the trauma, as it can work with fragments of a memory and through associations. So a feeling, image, or physical sensation can suffice even if the full memory isn’t clear.
Does EMDR work for everyone?
Everyone’s experience with therapy is different, therefore no approach works the same for each person. EMDR is a potential therapy modality for a variety of concerns however it depends on your unique situation and what approach makes sense to you. It tends to be a stronger match for people who are interested in processing specific memories or patterns. However, a general concern can often be shaped into a clearer focal point once you are in session with your therapist.
Are there downsides to EMDR therapy?
EMDR therapy often involves reprocessing difficult memories and can bring up strong emotions during or shortly after the session. As well, some people feel emotionally or physically tired after the session similar to how one might feel after other emotionally intense sessions.
A trained therapist will work with you to set the pace and your expectations, to help you leave sessions feeling settled and prepared for any impact afterwards.
How does EMDR differ from traditional talk therapy?
Traditional talk therapy works mainly through conversation where you are exploring your thoughts and feelings out loud. EMDR uses the same foundation of exploration and the bilateral stimulation helps process your memories more directly, without relying on talking through the experience in detail. Many people benefit from a combination of approaches. See a more detailed comparison.
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Finding the right support
If you require any immediate support, please reach out to a professional, or click here to explore our crisis and community resources. If you’d like to inquire about finding mental health support that’s right for you, a member of our team is happy to assist you. You can email us at contact@layla.care for any inquiries, or complete our intake form to reach out to a member of our care team.
References and external links
[1] Shapiro, F. (2017). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures. Guilford Publications.
[2] Simpson, E., et al. (2025). Clinical and cost-effectiveness of eye movement desensitization and reprocessing for treatment and prevention of post-traumatic stress disorder in adults: A systematic review and meta-analysis. British Journal of Psychology. https://doi.org/10.1111/bjop.70005
[3] Yang, H., Xiong, Z., Chen, X., et al. (2026). The immediate and follow-up effects of EMDR therapy for adults with post-traumatic stress disorder: a meta-analysis of randomized controlled trials. BMC Psychology. https://doi.org/10.1186/s40359-026-05349-w
[4] Kaufman, S. (2021, August 13). The eight phases of EMDR therapy. EMDR International Association. https://www.emdria.org/blog/the-eight-phases-of-emdr-therapy/
