EMDR Therapy
Some memories get stuck. They intrude when you don't want them, trigger reactions that feel out of proportion, or quietly shape how you see yourself and the world. EMDR helps your brain finally process what it couldn't at the time—so those memories lose their grip.
Eye Movement Desensitization and Reprocessing
EMDR stands for Eye Movement Desensitization and Reprocessing. It was developed in the late 1980s by psychologist Francine Shapiro, who noticed that certain eye movements seemed to reduce the intensity of disturbing thoughts. Since then, it's become one of the most researched and validated treatments for trauma and PTSD.
Here's the basic idea: when something overwhelming happens, your brain's normal processing system can get disrupted. The memory gets stored in a raw, unprocessed form—complete with the original emotions, body sensations, and distorted beliefs ("I'm not safe," "It was my fault," "I'm worthless"). That's why a trauma memory can feel as vivid and distressing years later as it did when it happened.
EMDR uses bilateral stimulation—typically eye movements, but sometimes tapping or sounds—to activate your brain's natural healing process. While you briefly focus on the disturbing memory, the bilateral stimulation helps your brain "unstick" and reprocess it. The memory doesn't disappear, but it loses its emotional charge. It becomes just another memory, filed away appropriately, no longer hijacking your present.
When Talk Therapy Isn't Enough
You might understand your trauma intellectually. You can explain what happened, maybe even recognize how it affects you. But understanding doesn't always translate to relief. The memories still intrude. The triggers still fire. The beliefs still feel true in your body even when your mind knows better.
That's because trauma isn't stored in the logical, language-based parts of your brain. It's stored in the deeper, more primitive areas that don't respond well to rational discussion. EMDR accesses these areas directly. It works with the brain's own processing system rather than trying to talk the trauma away.
Many clients appreciate that EMDR doesn't require extensive narration of painful events. You don't have to describe every detail or relive the experience in full. You hold the memory in mind briefly while the bilateral stimulation does its work. For people who find talking about their trauma retraumatizing, this can make EMDR feel more accessible.
How EMDR Works: The 8 Phases
EMDR follows a structured protocol. Here's what treatment typically looks like:
History & Treatment Planning
We discuss your history, identify target memories, and create a treatment plan. I'll want to understand not just the obvious traumas but also earlier experiences that might be connected.
Preparation
Before processing, I'll teach you skills for managing distress—things like grounding techniques and safe place visualization. These become resources you can use during and between sessions.
Assessment
For each target memory, we identify the image, negative belief, emotions, and body sensations connected to it. We also identify the positive belief you'd prefer to hold about yourself.
Desensitization
This is the core of EMDR. You focus on the memory while following my fingers (or another form of bilateral stimulation). We do this in sets, checking in between to see what's shifting.
Installation
Once the distress has decreased, we strengthen the positive belief. The goal is for that healthier belief to feel true—not just intellectually, but in your body and gut.
Body Scan
Trauma lives in the body. We scan for any remaining tension or discomfort connected to the memory and process that too. The session isn't complete until the body is clear.
Closure
Each session ends with stabilization. If processing is incomplete, I'll help you contain the material until next time. You'll leave feeling grounded and prepared for the week ahead.
Reevaluation
At the start of each session, we check how the previous work is holding. Often, processing continues between sessions. We track progress and decide what to target next.
What EMDR Can Help With
EMDR was originally developed for PTSD, but research has shown it's effective for many other issues rooted in disturbing life experiences.
Trauma & PTSD
Single-incident traumas (accidents, assaults, natural disasters) often respond quickly to EMDR. Complex trauma from childhood or ongoing abuse takes longer but EMDR remains one of the most effective treatments available.
Anxiety & Panic
Anxiety often has roots in past experiences—moments when you felt unsafe, out of control, or helpless. EMDR can target those original experiences, often reducing anxiety that talk therapy alone couldn't touch.
Negative Self-Beliefs
"I'm not good enough." "I'm unlovable." "I can't trust anyone." These beliefs usually trace back to specific experiences. EMDR helps update them at the source, not just intellectually but viscerally.
Grief & Loss
When grief gets stuck—when you can't move forward, can't access memories without overwhelming pain, or feel frozen in a particular moment—EMDR can help process the loss and reconnect you with healthier memories.
Phobias & Fears
Phobias often developed from specific frightening experiences, even ones you don't consciously remember. EMDR can target these origins, frequently resolving long-standing fears in just a few sessions.
Intergenerational Patterns
For clients from immigrant families or those navigating cultural identity, EMDR can address how family trauma, cultural expectations, and identity struggles have shaped your inner world and relationships.
How I Use EMDR
I'm trained in EMDR and use it regularly with clients processing trauma, anxiety, and painful memories. But EMDR isn't my only tool—it's one approach I draw on within a broader, relationally-focused practice. We'll discuss whether EMDR fits your situation and goals before diving in.
I bring cultural awareness to EMDR work. For AAPI clients and second-generation Americans, trauma often intersects with family expectations, cultural identity, and intergenerational patterns. I understand that healing doesn't happen in a cultural vacuum—and I hold space for those complexities.
EMDR in My Practice
I integrate EMDR into individual therapy when it's the right fit for what you're working through.
It depends on what you're working through. A single traumatic event might resolve in 3-6 sessions. Complex or developmental trauma typically takes longer—sometimes months of weekly sessions. We'll regularly check in about your progress and adjust as needed.
