Imagine living with painful memories that resurface at the most inconvenient times: a casual conversation with a friend, a peaceful moment at home, or even amid an important work or school meeting. Suddenly, you are overwhelmed by emotions you have not had in a while – almost as if the past is replaying itself in your mind. For many of my clients, this was the daily reality of living with unresolved trauma. It can feel like a never-ending cycle, with no clear path forward. I often left these sessions feeling their frustrations, wondering what else I could do to help these clients when they reached a crossroads. This is when I discovered a different path.
From Doubt to Discovery
When I first heard about Eye Movement Desensitization and Reprocessing, commonly known as EMDR therapy, I was skeptical. This therapy claimed not only to help alleviate the symptoms of trauma and PTSD, but also to reprocess the traumatic memories themselves, offering a path to deeper healing and resolution. It sounded almost too good to be true. Could a therapeutic approach really change how we experience our past and help us move forward with more peace and clarity? As with any treatment I use, I insisted on experiencing it firsthand before I was comfortable using it with my clients.
Therefore, when searching for an internship to complete my master’s degree, I knew I wanted to join a clinic that actively practiced EMDR. By this point, I had written countless papers on trauma, read hundreds of journal articles, and spent hours researching the effectiveness of EMDR. Yet, I still was not convinced. So, with the consent of the client, the clinic allowed me to watch an EMDR session from start to finish, where I was able to observe the incredible progress that occurred. By the end of the session, I was not only confident this could help, but I was excited and hopeful.
As I went through the extensive process of becoming EMDR trained, I had the opportunity to experience the treatment from a client perspective. I distinctly remember that at the end of that week, I was lying in bed when I felt like a weight had lifted off my shoulders, but I could not pinpoint why. I brushed it off and went back to bed. It was not until a few weeks later that I realized the true impact of those sessions. When a distressing memory surfaced and no longer triggered the same emotional response or disruption in my thoughts and behaviours, I had my “Aha!” moment. The EMDR sessions had truly made a noticeable difference.
So…Why Does it Work?
At this point, you may be wondering, “How is this possible?” When I ask clients about trauma, I often hear, “I might have some trauma, but it’s not that big or important.” The truth is, trauma comes in many forms, both big and small. Whether it’s a “big-T” trauma like a major accident or a “small-T” trauma like repeated rejection or hurtful comments, anything that distresses us and leaves a lasting emotional impact can be considered trauma. It is not about the size of the event, but how it affects you. When traumatic memories are not fully processed by the brain, this may lead to intrusive thoughts, flashbacks, nightmares, and intense emotional responses that replay on an endless loop, leaving us feeling helpless at times. EMDR helps to deal with unprocessed memories by reworking them in our brain, so they have less emotional impact, making it easier to fit these memories into our life story in a healthier, more adaptable way.
Since its development in the late 1980s by American psychologist Dr. Francine Shapiro, EMDR has gained recognition as an effective approach to treating conditions such as post-traumatic stress disorder (PTSD), anxiety, depression, and panic disorders. However, it does not just stop there. EMDR has also been shown to help with areas such as phobias, chronic pain, and grief. Its effectiveness is just as impressive: studies show that 77% of those with multiple traumas no longer experienced PTSD after an average of six 50-minute EMDR therapy sessions (Shapiro, 2014).
Bilateral Stimulation: A Balancing Act
I sometimes hear clients tell me that they have tried therapy over and over, and it just does not work for them – the memories are still triggering, and the distress is still high. This is where I love to introduce EMDR. It is not your traditional talk therapy. Very little talking happens during the reprocessing stages. The therapy takes place over eight phases, including a preparation stage where I ensure clients are provided with coping strategies and skills to feel confident when they leave our sessions. However, a core component of EMDR occurs as we begin to desensitize the memory.
Shapiro accidentally discovered the core idea behind EMDR one day when she was out in nature: bilateral stimulation. This can be achieved through rapid eye movements (REM), which mimic the REM that occur during sleep and help two parts of the brain work together to process information more adaptively. However, there are alternative methods, such as tapping, buzzers, or auditory signals in each ear that achieve similar results. I find some of my clients who are neurodivergent tend to prefer these methods instead, which allows them to use the most appropriate tool for their reprocessing.
Once a client reaches the reprocessing stage, I help them recall specific distressing memories and any negative beliefs they hold about themselves. We also focus on the positive beliefs they want to adopt. Throughout this process, I guide them through their chosen method of bilateral stimulation, which we would have already discussed and tested in earlier sessions. In a nutshell, this process allows the brain to “digest” the traumatic memory, desensitizing the client to its emotional impact and facilitating a healthier, more adaptive understanding of the event and belief. Adaptive is the key word here: we cannot change memories, but through bilateral stimulation and reprocessing, we can alter the way our brains store and process the past.
Benefits of EMDR
EMDR can be used by a range of individuals, from children to older adults. One of the most appealing aspects of EMDR is its ability to work relatively quickly. I have had clients begin to experience relief within a couple of sessions once we get into the reprocessing work. EMDR is also non-invasive and does not require clients to talk in detail about their trauma, which can be particularly beneficial for those who struggle to verbalize their experiences. The indirect benefits have also been incredible for some of my clients: improved sleep, greater emotional regulation, and enhanced relationships with those around them. These positive changes often lead to an overall better quality of life, helping them feel more balanced and connected in their daily experiences.
EMDR in the Media
Both the American Psychological Association (APA) and the World Health Organization (WHO) endorse EMDR as a recommended treatment for PTSD. Yet, hearing firsthand accounts can make the benefits even clearer. In 2021, Prince Harry publicly shared his own positive experiences with EMDR, highlighting its effectiveness in addressing his trauma after the passing of his mother, Princess Diana. During a televised interview for his docuseries, “The Me You Can’t See,” Prince Harry shared that EMDR helped him address deep-seated trauma and anxiety. By working through his unresolved grief and painful memories, he was able to feel calmer and more in control of his emotions. His openness about using EMDR has raised awareness of the therapy and its potential to help others facing similar struggles. Other famous faces, such as Lady Gaga, Jameela Jamil, David Beckham, Justin Bieber, and Demi Lovato, have all openly discussed their use of EMDR to treat their trauma.
2024 and Beyond
EMDR has proven to be a powerful tool in the treatment of trauma. By allowing individuals to process traumatic memories in a safe and controlled environment, it helps to reduce the distress they cause and promotes healing. The therapy’s increasing visibility, thanks in part to high-profile figures, highlights not only its value for mental health but also for those grappling with the aftermath of trauma. EMDR offers a glimmer of hope for long-term relief and recovery. With the growing ways to use EMDR, I am excited to see what the future holds for trauma therapy, as I guide my clients through dark, difficult periods of their lives to a place of healing and renewed hope.
References
Amano, T., & Toichi, M. (2016). The role of alternating bilateral stimulation in establishing positive cognition in EMDR therapy: A multi-channel near-infrared spectroscopy study. PloS One, 11(10), e0162735. https://doi.org/10.1371/journal.pone.0162735
EMDR therapy gains celebrity exposure (2022). EMDR International Association. Retrieved from https://www.emdria.org/blog/emdr-therapy-gains-celebrity-exposure/
Gainer, D., Alam, S., Alam, H., & Redding, H. (2020). A flash of hope: Eye movement desensitization and reprocessing (EMDR) therapy. Innovations in Clinical Neuroscience, 17(7-9), 12–20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7839656/
Karadag, M., Gokcen, C., & Sarp, A. S. (2020). EMDR therapy in children and adolescents who have post-traumatic stress disorder: A six-week follow-up study. International Journal of Psychiatry in Clinical Practice, 24(1), 77–82. https://doi.org/10.1080/13651501.2019.1682171
Scelles, C., & Bulnes, L. C. (2021). EMDR as treatment option for conditions other than PTSD: A systematic review. Frontiers in Psychology, 12, 644369. https://doi.org/10.3389/fpsyg.2021.644369
Shapiro F. (2014). The role of eye movement desensitization and reprocessing (EMDR) therapy in medicine: addressing the psychological and physical symptoms stemming from adverse life experiences. The Permanente Journal, 18(1), 71–77. https://doi.org/10.7812/TPP/13-098