Can EMDR help you better manage your PTSD? 6 things to consider
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Did you know that eye movement desensitization and reprocessing (EMDR) therapy is an effective way to treat PTSD? Explore how it works and what to consider before trying it.
Post-praumatic stress disorder (PTSD)—a condition marked by nightmares, flashbacks, or sudden waves of anxiety—can be all-encompassing. One moment you might feel fine, but the next, you can become overwhelmed by upsetting memories and powerful feelings. These symptoms can affect your daily life, relationships, and mental health for months or even years.
While it might seem impossible when you’re inside it, there are ways to ease these challenges and regain your sense of stability and peace.
One of the ways people have found relief is through eye movement desensitization and reprocessing (EDMR) This therapeutic treatment uses a combination of eye movements or other rhythmic stimulation to help the brain process traumatic memories, helping you step out of the past and back into the present. Here’s what you need to know.
What is eye movement desensitization and reprocessing (EMDR)?
EMDR is a type of therapy that helps you process traumatic memories to lessen their emotional impact over time.
During an EMDR session, a therapist guides you to recall traumatic memories in a controlled way, while simultaneously directing your eye movements or using other forms of stimulation, like tapping your body. This can help your brain “reprocess” these memories so that they become less overwhelming and feel more manageable. Bit by bit, your brain can learn to detach the intense negative emotions associated with your traumatic memories.
Dr. Francine Shapiro developed the technique in the late 1980s, and while it was initially met with skepticism, EMDR has been recognized by experts—including the American Psychological Association (APA) and the Department of Veterans Affairs (VA)—as an effective treatment for PTSD.
Why is EMDR effective for PTSD?
PTSD can occur when the brain struggles to process traumatic memories in a way that feels safe. Typically, memories are stored without causing ongoing distress, but trauma can make them feel as real and upsetting as the day they happened. This can cause debilitating panic or anxiety.
EMDR helps these memories get “unstuck”, so your brain can reprocess them in a way that reduces the emotional charge.
Research has shown that EMDR can significantly reduce PTSD symptoms, both in adults and children, and that it can be as effective as other first-line treatments for PTSD, such as cognitive behavioral therapy (CBT), and in some cases, it may even work faster.
How EMDR works to help PTSD
Typically, EMDR is organized into eight key phases, and each one plays a role in helping you move past trauma in a gradual way. With EMDR, you’re guided through each memory carefully, so you feel supported as you process and release painful experiences.
You’re not trying to erase what happened — the goal is to remember the experiences without experiencing the intense, overwhelming emotions that once came with them. Over time, you may find that these memories feel more like past events rather than ongoing sources of pain.
Here’s a closer look at each phase and how it helps manage and reduce PTSD symptoms.
1. Introduction: History-taking and treatment planning
Your therapist will work with you to understand your life history, including past trauma and your current symptoms. Once your therapist understands your experiences and the specific issues that you’re targeting, you’ll build a treatment plan that focuses on the memories that are causing the most distress.
2. Preparation: Readying yourself for EDMR
Before you begin trauma work, your therapist will explain what to expect from EMDR, including how the eye movements or other forms of bilateral stimulation (which involve stimulating senses on both sides of your body) work. They’ll also teach you techniques for handling any distress that may come up during or after your sessions. These coping strategies might include deep breathing or grounding exercises to help you feel more in control as you start the process.
3. Assessment: Identifying which memories you’ll target
In this phase, you’ll start to pinpoint specific memories to focus on with your therapist. You’ll explore the thoughts, feelings, and physical sensations connected to a particular traumatic memory, and identify any negative beliefs you might have about yourself related to the trauma, such as “I’m powerless” or “It’s my fault.” Your therapist will help you set goals for how you’d like to feel instead, like replacing self-blame with self-compassion.
4. Desensitization: Recalling traumatic memories with guidance
The desensitization phase is where your therapist guides you through remembering the traumatic memory while leading the bilateral stimulation. They might direct you to move your eyes back and forth, play alternating tones for you, or gently tap your body. Amazingly, this can help your brain “reprocess” painful memories, gradually reducing their emotional intensity.
5. Installation: Replacing negative feelings with positive ones
Once the memory has been desensitized, you’ll focus on strengthening positive beliefs and thoughts. Your therapist will help you replace the negative beliefs associated with the memory with positive ones. So if you feel helpless when remembering a trauma, your therapist may work with you to develop a new belief, around your strength and resilience. This helps give you a more empowering perspective, supporting your self-esteem and healing.
6. Body scan: Learning to feel better in your body
Trauma can often cause physical reactions, like tension or a racing heartbeat, even when you’re not consciously aware of them. During the body scan phase, your therapist will guide you to check in with your body so you can notice and release any lingering physical sensations connected to the memory. This can help you feel more fully relaxed and present.
💙 If you’re new to Body Scans, let Tamara Levitt guide you through a five-minute session to help you get familiar with them.
7. Closure: Ensuring you’ve found relief
At the end of each session, your therapist will help you move back to a calm state. Since EMDR can bring up intense emotions, proper closure ensures you’re not left feeling distressed. Your therapist may guide you through relaxation techniques, grounding exercises, or coping strategies to help you feel centered and safe. If you need added support, you may consider trying some of these 12 relaxation ideas to reduce stress and anxiety.
💙 Listening to calming and anxiety-relieving music, like our Bilateral Stimulation (EMDR) Playlist, can also help you stay at ease if you notice difficult emotions starting to rise.
8. Re-evaluation: Deciding next steps
At the beginning of the next session, your therapist will check in with you to see how you’re feeling and assess your progress. This helps them make sure EMDR is working for you, and make any adjustments. During re-evaluation, you and your therapist will decide what to focus on next, gradually working through each memory and building on your progress.
6 things to consider before trying EMDR for PTSD
Choosing to start EMDR is a big step, and it’s natural to feel a mix of excitement, hope, and nervousness. Before you book your first session, here are a few things to consider.
1. EMDR may bring up strong emotions: Focusing on painful memories—even without going into all the details—can still leave you feeling emotional during and after sessions. While many people find relief over time, it’s important to be prepared for emotions to come up, and to be open to working with your therapist to manage them. If you’re already feeling overwhelmed before starting, these tips can help you feel and process your feelings.
2. Consistency and commitment are key: EMDR usually takes multiple sessions to experience full benefits. Talk to your therapist about a realistic treatment timeline, and remember that consistency is important for best results.
3. Not everyone may be a good candidate: While EMDR works for many people, it may not be right for everyone. If you have certain mental health conditions, such as dissociative disorders or severe depression, you may need alternative treatments or additional support. Discuss your mental health history with your therapist.
4. Finding a qualified therapist matters: EMDR should only be done by a specially trained, licensed therapist. Look for someone certified in EMDR through reputable organizations like the EMDR International Association (EMDRIA).
5. Consider potential side effects: EMDR can lead to temporary side effects like vivid dreams or emotional fatigue. These don’t usually last long, but if they become intense, your therapist may be able to adjust your treatment approach.
6. Be realistic about the timeline: EMDR can make a huge difference to your PTSD symptoms, but it’s not a quick fix. In fact, it might take weeks or even months to feel the shift in how you relate to your trauma. Keep realistic expectations, as this can help you stay committed to your treatment.
EMDR for PTSD FAQs
Why is EMDR used for PTSD?
EMDR is used for PTSD because it can help people process traumatic memories in a way that reduces their emotional impact.
PTSD often makes certain memories feel stuck, and they can trigger intense emotions, flashbacks, or physical reactions. EMDR helps the brain reprocess these memories and store them in a way that makes them feel like part of the past, rather than something that’s still happening in the present.
One of the reasons EMDR is so popular for PTSD is that you don’t need to go over every painful detail of your traumatic experience, which can make it feel less overwhelming than other forms of talk therapy. Instead, EMDR allows you to confront your trauma in a more controlled way, using guided techniques like eye movements or other forms of rhythmic stimulation.
How long does EMDR therapy typically last?
Healing from trauma is different for everyone, so the time you might spend having EMDR therapy can vary, depending on your needs and the complexity of your trauma. Some people start to feel relief within six to 12 sessions, while others with more severe or complex trauma may need several months of therapy to see the full benefits. Each session typically lasts around 60-90 minutes, with the therapist guiding you through each phase of the EMDR process at a pace that feels comfortable.
Your therapist will likely make an initial treatment plan with you after your first few sessions, but this can be adjusted as you go, depending on how you’re responding.
Are there any side effects associated with EMDR therapy?
There can be side effects with EMDR, though they’re generally mild and temporary. It’s always a good idea to talk to your therapist if any side effects feel intense or unsettling, as they can help you develop coping strategies and may adjust the pace of your therapy. Here’s what to be prepared for:
Feeling emotionally sensitive or “raw” after sessions, especially if you worked through a particularly difficult memory
Experiencing vivid dreams while your mind adjusts
Feeling physically tired as your body gets used to the processing you’re doing in therapy (but these 10 tips can help with the fatigue)
Thoughts or emotions related to your trauma coming to the surface
Can EMDR be used to treat conditions other than PTSD?
While it’s most commonly associated with treating trauma and PTSD, EMDR can also be used to help people who struggle with anxiety, phobias, depression, and panic disorders. Because it’s used to help people reprocess distressing memories, some therapists even use EMDR to help with issues like grief, self-esteem, and performance anxiety.
Of course, EDMR isn’t right for everyone, but many people find it useful when other treatments haven’t fully addressed the issue.
How do I find a qualified EMDR therapist?
If you’re interested in trying EMDR, it’s important to find a therapist with the right qualifications, because EMDR requires skills that go beyond standard talk therapy. Start by looking for a therapist who is certified in EMDR through a reputable organization, like the EMDR International Association (EMDRIA), which lists therapists who have completed specialized training and adhere to specific standards of practice, so you can make sure you receive the best treatment.
You can also ask potential therapists about their experience with EMDR and with working with clients who have PTSD or trauma-related conditions. Sometimes, therapists will have extra experience in treating certain types of trauma, like childhood trauma or military trauma, which can be helpful.
You can also research profiles on directories online—just make sure you’re looking at reputable sites— or through local mental health resources. Your primary care doctor or a mental health referral service may also have recommendations for trained EMDR therapists in your area.
Who is not a candidate for EMDR?
EMDR can be helpful for many people, but there are some cases where it may not be the best choice, or may need to be adjusted to fit your individual needs. For some people, additional support like dialectical behavior therapy (DBT) or cognitive behavioral therapy (CBT), can help stabilize symptoms before starting the EMDR treatment. If any of the following apply to you, discuss them with your therapist first, to make sure EMDR is a good fit for you:
Having severe dissociative disorders or certain personality disorders
Experiencing frequent episodes of psychosis due to the above disorders, making it hard to manage symptoms safely
Having a complex mental health history
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