What is EMDR Therapy, Really?

Chris Dalrymple, MA, LPC, LMFT Associate

Supervised by Cristy Ragland, MA, LPC-S, LMFT-S, RPT-S™

Before learning what EMDR really is, I heard from clients and counselors alike that it has something to do with eye movements, lights, and working through traumatic memories. At best, I’ve heard opinions saying that it was life-changing and worked like magic. At worst, I heard that it’s a fad, part of “pop therapy,” and ineffective. Which is… confusing… because I’ve also heard that it’s well supported by research. It left me wondering, what is EMDR really? And what’s actually true about it?

I heard enough positive feedback from clients who had done EMDR in the past and from counselors who practice it that I decided it was worth looking into myself. I started with a book, and then I became convinced enough that it was worthwhile to get trained in.

Currently, I’m smack in the middle of getting formally trained in EMDR. I thought it might be interesting—and hopefully helpful—to pull back the curtain and share what I’m learning about EMDR in my own words. It won’t be a comprehensive explanation, but hopefully it will begin to demystify what EMDR is in a way that’s accessible, and maybe it will give you a chance to consider whether it could be useful for you.

---

Okay, But What Is EMDR?

EMDR stands for “Eye Movement Desensitization and Reprocessing.” Candidly? Not a great name for marketing purposes. It’s a mouthful, and no one seems to know what it actually means.

Even Francine Shapiro, the creator of EMDR, agrees. In her book Getting Past Your Past, she shares that if she could rename EMDR, she would simply call it Reprocessing Therapy. That detail helped clarify things for me—it shifted my thinking from eye movements (which sound a little gimmicky) to what EMDR is really about: helping the brain reprocess stuck experiences.

To say that again in my own words: EMDR is memory reprocessing. It’s a structured protocol for helping people go back to painful or distressing experiences from the past that are still showing up in the present—maybe as anxiety, emotional triggers, intrusive thoughts, or stuck beliefs. The goal isn’t to erase the memory, but to help your brain reprocess it so it’s no longer overwhelming or causing problems in the present. 

---

Breaking Down the EMDR Process 

EMDR is itself a robust and structured process, with 8 phases to work through. The first two phases alone involve getting to know the client, assessing present symptoms, identifying what the client wants to change, taking a detailed history, planning target memories to focus on, educating the client about EMDR, and practicing regulation strategies. In short, I’m learning that there is a lot more to EMDR than just eye movements and lights. I don’t even think I’ve covered it all—and that’s just the first 2 of 8 phases!

Phase 4 (skipping Phase 3 for brevity and intrigue) is where the lights and eye movements come in... sort of. There aren’t always lights. There aren’t even always eye movements (I know…but it’s in the name!). In this phase, the client is guided to focus on a specific painful memory or experience, while at the same time paying attention to something happening in the present—an external stimulus.

This external stimulus is important. It usually involves some form of rhythmic, left-right stimulation. It might be tapping alternately on your legs, following a therapist’s finger with your eyes, hearing tones alternate in each ear, or yes... watching a light move back and forth. You get the idea. But why does this matter? 

There are multiple reasons, but the one that makes the most sense to me so far is this: focusing on a past memory while simultaneously focusing on a physical stimulus floods your working memory. In other words, it distracts you from fully experiencing all of the symptoms that would normally come up when sitting with a painful memory that might otherwise feel overwhelming.

This distraction creates just enough space for the brain to reprocess the information from that experience—bit by bit—without being hijacked by it. The memory that was once isolated and stored in a disorganized way slowly becomes integrated with more adaptive and positive information. As that integration happens, the memory’s emotional charge fades, and it has far less impact on your present-day experience. 

EMDR continues with Phases 5 through 8, which include installing positive beliefs, scanning the body for residual distress, and wrapping up the session safely. Each step is designed to support the client’s integration and healing.

---

A Few Pros to EMDR

• Evidence-Based – Backed by over 30 years of research and endorsed by organizations like the APA and WHO.

• Can Be Brief, Yet Deeply Impactful – Some people experience meaningful relief in a relatively short amount of time.

• Doesn’t Require Retelling Every Detail – You don’t have to talk through the entire painful experience for it to work.

• Reduces Present-Day Symptoms – Helps ease anxiety, emotional reactivity, physical distress, and intrusive thoughts.

• Effective for a Wide Range of Issues – Originally for PTSD, now used for anxiety, grief, shame, low self-worth, and more.

• Targets Root Causes, Not Just Surface Symptoms – Helps the brain reprocess and integrate experiences that are still “stuck.”

---

Final Thoughts for Now

This has been a very (very!) brief crash course in EMDR. My hope is that it’s been both informative and demystifying.

Both my wife and I have experienced EMDR as clients, and we’ve found it surprisingly helpful—effective in exactly the ways I’m now being trained it’s supposed to be. I don’t experience it as “out there” or “too weird.” I experience it as, “Oh… this actually makes sense. I can see why this works.”

EMDR doesn’t work for everyone, but it does work for a lot of people. If you're curious, I’ve included a couple of resources below where you can learn more. Or, if you're in therapy, you can always ask your therapist whether EMDR might be a good fit for you.

---

Resources for Learning More

• Book - Getting Past Your Past  by Francine Shapiro, PhD

  • This book is a great introduction, written by the creator of EMDR. It is geared towards anyone interested in learning more, not just for professional counselors

    
    

• Website - https://www.emdria.org/

  • EMDR International Association - EMDRIA is a professional organization that has informative blogs and access to some free research articles.