Eye Movement Desensitization and Reprocessing (EMDR) Therapy
Some experiences can continue to feel emotionally intense even when you know they are in the past. A reminder, conversation, place, image, or situation may bring up reactions that feel difficult to understand or move through.
EMDR is a structured therapy approach that can help work with difficult memories and experiences that continue to affect you in the present.
In-person EMDR therapy in Toronto and Thornhill • Virtual EMDR therapy across Ontario
What Is EMDR?
EMDR stands for Eye Movement Desensitization and Reprocessing. It is a structured therapy approach used to work with memories or experiences that continue to feel distressing, emotionally intense, or easily activated by reminders.
During parts of EMDR, you may briefly notice aspects of an experience while using bilateral stimulation, which involves a repeated left-right pattern. Guided eye movements are commonly used, although other forms of bilateral stimulation may also be considered.
EMDR does not erase what happened. The memory remains part of your experience, but the way it feels or affects you may change over time.
How EMDR Therapy Is Structured
EMDR follows an eight-phase model. Processing difficult memories is only one part of the process. Time is also spent understanding what brings you to therapy, preparing for the work, and checking in on what changes over time.
01.
History & Planning
We talk about what has been happening, what you would like help with, and experiences that may be relevant to our work.
02.
Preparation
We identify supports and ways of staying grounded before working more directly with difficult experiences.
03.
We identify the memory or experience we will focus on and what comes up when you think about it.
Assessment
04.
You briefly notice aspects of the experience while using bilateral stimulation, with check-ins between sets.
Desensitization
05.
We focus on a more helpful belief or understanding connected to the work you have been doing.
Installation
06.
We notice whether any tension, discomfort, or other physical response remains connected to the experience.
Body Scan
07.
Each session includes time to settle and return attention to the present, whether or not processing is complete.
Closure
08.
At a later session, we check what has changed, what remains difficult, and whether more work is needed.
Reevaluation
The eight phases are not a checklist to move through quickly. The amount of time spent in each phase can look different from person to person.
Before EMDR Processing Begins
Starting EMDR does not mean immediately going into a difficult memory. We first spend time understanding what has been happening for you, what you would like help with, and how you tend to respond when difficult emotions or memories come up.
Preparation may include grounding, identifying supports, and developing ways to stay connected to the present when something feels overwhelming. We move into processing when it feels appropriate for the work we are doing, and we can return to preparation whenever needed.
You do not have to tell your entire story in detail for EMDR to be helpful. I will need enough information to understand what we are working with and support you appropriately, but you can decide what you want to put into words.
You also do not need to decide that EMDR is the right approach before starting therapy. We can first understand what you are experiencing, talk about the options, and decide whether EMDR makes sense for you.
EMDR is one option for working with difficult experiences. It is not a requirement for trauma therapy.
What Does Bilateral Stimulation Mean?
Bilateral stimulation involves a repeated left-right pattern. In EMDR, this is often done through guided eye movements. Depending on what is appropriate, other forms may include alternating sounds or tapping.
During processing, I may ask you to briefly notice a memory, thought, emotion, image, or body sensation while using bilateral stimulation, then check in about what you notice next.
There is no need to concentrate perfectly or make a particular response happen. The process is guided, but you remain actively involved throughout.
When Might EMDR Be Considered?
EMDR is most often associated with trauma, but it may also be considered when a difficult experience continues to affect how you feel, respond, or see yourself in the present.
Difficult or distressing memories
Trauma or frightening experiences
Betrayal or painful relationship experiences
Shame or self-blame connected to something that happened
Anxiety connected to past experiences or reminders
Difficult memories connected with grief or loss
Experiencing one of these concerns does not automatically mean EMDR is the right approach. We can look at what you are experiencing and consider whether EMDR, another approach, or a combination of approaches may be useful.
What Can an EMDR Session Look Like?
An EMDR session can look quieter than people sometimes expect. You may spend short periods noticing what comes to mind, followed by brief check-ins about what you noticed.
I may guide a set of bilateral stimulation and then ask what you notice next. People may notice memories, thoughts, emotions, images, body sensations, or sometimes very little at all.
There is no “right” response you need to have. We continue to check in with what is happening and adjust the work as needed.
EMDR sessions can also integrate other trauma-informed therapeutic approaches.