Eye Movement Desensitization and Reprocessing, or EMDR therapy, is a powerful and well-researched treatment designed to help people heal from trauma and difficult life experiences. If you’ve been feeling stuck, whether because of a painful memory or an ongoing challenge like anxiety or depression, EMDR therapy might be the missing piece to your healing journey. You’ve probably heard of EMDR before, but knowing what actually happens in a session can help take some of the uncertainty out of trying something new.
At Lime Tree Counseling, we use EMDR therapy because we’ve seen how it helps people heal on a deep level, allowing them to feel more in control of their emotions and less burdened by the past. Whether you’ve been through trauma, are dealing with anxiety, or want to process something that’s holding you back, here’s what to expect during an EMDR session and how it can help you move forward with confidence.
Setting the Stage: Building a Foundation for Healing
Before diving into EMDR therapy, it’s important to establish a strong foundation. Your therapist will take time to get to know you, understand your history, and learn about the challenges that brought you to counseling. This groundwork helps your therapist tailor the treatment to your specific needs, making sure you feel safe and supported throughout the process. We know from years of research, no matter the type of therapy used, the number one indicator of success in therapy is the quality of your relationship with your counselor.
One key aspect of EMDR therapy is that it’s not a “one-size-fits-all” approach. The process is personalized based on your experiences and your goals for therapy. Your therapist will explain how EMDR works, answer any questions you have, and ensure that you feel comfortable before beginning the actual EMDR processing.
The Structure of an EMDR Session
Once you and your therapist have laid the foundation, a typical EMDR session will begin with setting the focus. EMDR therapy is often used to help people process traumatic memories, but it’s not just about talking through what happened. It’s about healing those memories in a way that allows you to move forward without being triggered or overwhelmed by them. Think about a skipping record. The record just repeats itself and can’t play forward. Your brain does the same with traumatic or overwhelming memories. You can play forward and live life today, because the record in your brain keeps skipping. EMDR helps your brain play the record through.
In each session, your therapist will guide you through a structured process that includes the following steps:
- Identifying the Target Memory or Issue
You and your therapist will choose a specific memory, situation, or challenge to focus on during the session. This could be a traumatic event, an overwhelming feeling, or even a negative belief you have about yourself. It’s something that causes distress or keeps you feeling stuck. - Describing the Memory and Your Reactions
Once you’ve identified the target, your therapist will ask you to describe the memory briefly and how it makes you feel in the present. You might be asked to identify any physical sensations, thoughts, or emotions connected to the memory. The goal here isn’t to dive deep into the details but to help your therapist understand the core of what’s causing you distress. - Bilateral Stimulation
This is the heart of EMDR therapy. While you think about the memory or issue, your therapist will guide you through a process called bilateral stimulation. This can take several forms, but it often involves following a moving object with your eyes (like the therapist’s hand or a light) or listening to alternating tones in your ears. Most often in our office, we use “buzzers” that vibrate in your hands just like your phone. The whole point of bilateral stimulation is activating both sides of your brain in the processing. Bilateral literally means “two sided”.Bilateral stimulation is what makes EMDR different from traditional talk therapy. It helps your brain reprocess the memory in a way that allows you to gain emotional distance from it. While the science behind it is complex, the experience itself is often described as surprisingly gentle. Many people are amazed at how they can think about a painful memory while staying calm and grounded. - Reprocessing the Memory
During the bilateral stimulation, your brain does the hard work of reprocessing the memory. Your therapist will ask you what comes up for you while following the movement or sounds. This could be new thoughts, emotions, or even physical sensations. You don’t need to control the process—your brain naturally makes connections and works through the memory in its own way.Over time, as you go through multiple rounds of bilateral stimulation, the memory becomes less distressing. The intensity of the emotions decreases, and the memory often feels less vivid or overwhelming. In a sense, you’re creating new associations with the memory, allowing your brain to file it away without it causing the same emotional reactions as before. We often describe this as a photo going from vivid color to black and white. You don’t forget anything that happened to you, but it does fade, or become less vibrant in your mind.For an even deeper dive, check out Experiencing EMDR Therapy from EMDRIA – the EMDR International Association.
What Happens After an EMDR Session?
After an EMDR session, many people feel a sense of relief, although it’s normal to experience a range of emotions as your brain continues to process the memory. Sometimes, you might notice shifts in your thoughts or feelings over the next few days, as the work done in the session continues to unfold.
It’s important to know that EMDR therapy is a gradual process. While some people experience significant changes after just a few sessions, others may need more time to fully process and heal from their experiences. Healing from trauma or distress takes time, and EMDR provides a safe and effective way to do so at your own pace.
Your therapist will check in with you after each session to talk about how you’re feeling and what came up for you. This ongoing support is key to making sure you feel comfortable throughout the process and that you’re making progress toward your goals.
EMDR Therapy for More Than Trauma
While EMDR therapy is most commonly known for treating trauma, it can also be effective for a wide range of issues. People with anxiety, depression, phobias, and other emotional challenges have also found relief through EMDR. If you’ve struggled with painful memories, low self-esteem, or ongoing anxiety, this therapy can help you move past what’s been holding you back.
Because it doesn’t rely on talking through the details of your experiences, EMDR therapy can be especially helpful for people who find it difficult to talk about their trauma or emotions. The focus is on healing, not rehashing every painful moment.
Empowering You to Heal
At Lime Tree Counseling, we know how hard it can be to live with painful memories or feelings that seem out of your control. EMDR therapy offers a unique and powerful way to heal by helping your brain reprocess those experiences in a healthier way. The result? You can feel more in control, less triggered by the past, and more at peace in your everyday life.
If you’ve been wondering if EMDR therapy is right for you, know that it’s a gentle yet effective tool that has helped countless people move from feeling stuck to finding real healing. Don’t let past trauma or distress hold you back any longer. Reach out today to learn more about how EMDR therapy can help you take the next step in your healing journey.
Ready to experience the benefits of EMDR therapy for yourself? Schedule a session with one of our experienced therapists today and start your journey toward healing.