What Is EMDR Therapy? How It Works and Who It Can Help
EMDR has been talked about more in the media recently, but what exactly is it? EMDR stands for Eye Movement Desensitization and Reprocessing. Developed by Dr. Francine Shapiro in 1987, it’s a powerful, research-supported therapy designed to help people heal from trauma and distressing life events. EMDR works by helping the brain reprocess painful memories so they no longer feel as intense or overwhelming.
Unlike traditional talk therapy, EMDR involves briefly focusing on a specific memory while engaging in bilateral stimulation, such as guided eye movements or tapping. This process supports the brain’s natural healing abilities and helps reduce the emotional charge of past experiences.
Understanding Trauma
Trauma can be categorized into "Big T" and "Little t" traumas. This differentiation helps us better understand and recognize the impact of various experiences on mental health and how to approach them in therapy.
Little t trauma: These include events that may not be life-threatening but still cause emotional pain and exceed our ability to cope. Examples include bullying, relationship or attachment issues, financial stress, and chronic stress. Because these experiences are often minimized or overlooked, they can quietly accumulate over time and lead to significant emotional distress.
Big T Trauma: These are life-threatening or deeply distressing events that often leave individuals feeling helpless or unsafe. Examples include natural disasters, sexual or physical assault, serious accidents, or combat. The DSM-5 defines trauma for PTSD as events involving actual or threatened death, serious injury, or sexual violence.
Whether you've experienced “Big T” or “Little t” trauma, EMDR can help. It works by reprocessing and integrating distressing memories that may be stuck in the nervous system. Through this process, EMDR helps you work through unhelpful core beliefs (like “I’m not safe” or “I’m not enough”) and supports the development of healthier, more empowering ones.
Who Can Benefit From EMDR?
Although EMDR was originally developed to treat PTSD, it has also been shown to be effective for a wide range of concerns, including:
Anxiety and panic attacks
Phobias and fears
Grief and loss
Low self-esteem and confidence issues
Childhood trauma or attachment wounds
Chronic stress or burnout
Performance anxiety
Distressing memories that feel "stuck"
How Does EMDR Work and What Does It Look Like in Therapy?
EMDR follows an eight-phase treatment model:
History and Treatment Planning: The therapist gathers background information and determines whether EMDR is appropriate.
Preparation: The therapist helps the client develop trust, safety, and emotional regulation skills.
Assessment: Together, the therapist and client identify a target memory, along with associated negative beliefs, emotions, and physical sensations.
Desensitization: The client focuses on the memory while engaging in bilateral stimulation (e.g., eye movements or tapping), which helps the brain process the memory.
Installation: Positive, adaptive beliefs are reinforced to replace old negative self-beliefs.
Body Scan: The therapist guides the client in checking for any remaining physical tension or discomfort and processes it if needed.
Closure: The session ends with grounding techniques and strategies to manage emotions between sessions.
Re-evaluation: The therapist and client review progress and determine next steps.
Benefits of EMDR
EMDR therapy can be beneficial for individuals who feel stuck, overwhelmed, or weighed down by the past. Some of the key benefits include:
Reduced emotional intensity: EMDR helps painful memories lose their emotional charge so they feel less overwhelming.
Faster progress: Many people notice significant shifts in fewer sessions compared to traditional talk therapy.
Improved self-esteem: By reprocessing negative beliefs, clients often begin to feel more empowered, confident, and self-compassionate.
Better emotional regulation: Clients learn to respond to stress more calmly and feel more grounded in their day-to-day life.
Relief from physical symptoms: EMDR can reduce somatic symptoms of anxiety and trauma, like tightness, headaches, or chronic tension.
Greater sense of freedom: Many clients report feeling lighter, more present, and more capable of moving forward after EMDR.
Looking for EMDR Therapy in Baltimore, Maryland or DC?
If you're interested in exploring EMDR therapy and you're located in Baltimore, Mt. Washington, or anywhere in Maryland or DC, I offer both in-person and virtual EMDR sessions. Whether you're coping with anxiety, trauma, or just feel stuck in unhelpful patterns, EMDR might be worth exploring.
Ready to learn more or schedule a consultation? I am here to answer any questions you might have to ease the process. You can reach me at (410) 936-4096 or via email: mandy@mindfultherapycollective.com.
Please note: This blog post is intended for educational purposes and is meant to complement mental health services. It is not a substitute for therapy.