If you’ve been looking into therapy options for trauma or anxiety, you may have come across something called EMDR. EMDR is a structured therapy, and it can be hard to understand how it works, but we hope you find the following information easier to understand.

What Is EMDR and How Does It Work?

EMDR stands for Eye Movement Desensitization and Reprocessing. It’s a type of therapy that helps people reprocess distressing memories.

Here’s the basic idea:

When something traumatic happens, your brain may not fully process the experience for many reasons. When this happens, the experience gets “stuck,” and the memory can keep causing emotional pain, anxiety, or fear even many years later.

EMDR helps your brain reprocess those memories, so they feel less overwhelming.

What happens during reprocessing (very simply):

  • You think about a difficult memory
  • At the same time, you follow a therapist’s guidance—often moving your eyes side to side or focusing on tapping or sounds
  • This back-and-forth stimulation helps your brain “unstick” the memory
  • Over time, the distressing feelings attached to the memory become less intense and easier to tolerate

Many people say it feels like the memory is still there after reprocessing, but it is more like watching an old movie.

You May Not Be a Good Candidate for EMDR Therapy Right Away

EMDR can be very helpful, but it’s not the best fit for everyone.

You might not be a good candidate if you:

  • Are currently in a crisis situation (for example, ongoing trauma or unsafe living conditions)
  • Struggle with severe dissociation or feel disconnected from reality often
  • Have untreated substance use issues
  • Have difficulty managing strong emotions without becoming overwhelmed
  • Don’t yet have strong coping skills or good emotional support in place

In these cases, your therapist may start with stabilization and coping strategies before doing EMDR.

In short: A trained therapist will assess whether you’re ready for EMDR—it’s not something you should jump into without a complete assessment.

Why Is There Controversy Around EMDR?

EMDR is widely used by trauma therapists, but it has also sparked some controversy.

Here’s why:

1. Eye Movements

Some experts argue that the eye movements themselves may not be necessary. They believe the benefits come mainly from revisiting the memory in a safe environment.

2. It Can Sound “Woo Woo”

The idea of moving your eyes while thinking about trauma can seem strange or “too simple,” which makes some people skeptical.

3. Strong supporters vs. critics

There are therapists who strongly believe in EMDR’s effectiveness, while others prefer more traditional talk therapies.

What does the research say?

Many studies show EMDR can be effective for trauma, especially PTSD. However, researchers still debate how and why it works. For more information about EMDR, visit EMDR Canada . If you have more questions still, please book a consultation with one of our EMDR therapists and ask whether it might be right for you.

What Are the Stages of EMDR?

EMDR therapy follows a very structured process:

1. History Taking

The therapist learns about your past, current challenges, and goals. Together, you identify which memories to work on.

2. Preparation

You learn coping skills to manage emotional regulation, such as relaxation or grounding techniques to help you when distressing things comes up.

3. Assessment

You focus on a specific memory, including:

  • What you see, and hear
  • What you believe about yourself
  • How your body feels

4. Desensitization

This is where the eye movements or other stimulation happen. You process the memory while staying grounded in the present with the help of your therapist.

5. Installation

Negative beliefs (like “I’m not safe”) shift to more positive ones (like “I’m okay now”).

6. Body Scan

Your therapist guides you to check for any lingering tension or discomfort in your body and will help you process it if needed.

7. Closure

The session ends in a calm and stable state, even if the memory isn’t fully processed yet.

8. Re-evaluation

Your therapist will check to see if the reprocessing work you did last session remains complete or if more reprocessing is required.

Final Thoughts

EMDR is a unique therapy that helps the brain heal from painful experiences in a structured, guided way. While it may not be for everyone, many people find it incredibly effective for reducing the emotional weight of trauma.

If you’re considering EMDR, the best next step is to speak with a trained mental health professional who can help you decide if it’s right for you. If it turns out that EMDR is not a good fit for you, our therapists have many ways to guide you in your recovery. Book your consultation today.