What Is EMDR Therapy and How Does It Work?

Some memories do not feel like memories. They feel like the present. A tone of voice, a smell or a certain kind of silence can bring your body right back to a moment you would rather forget, even when your mind knows you are safe now. Talking about it helps many people, but sometimes insight alone does not change how the memory lands in your body.

That gap is what EMDR was designed to address. If you have been searching for "EMDR therapy near me" and wondering what actually happens in a session, this guide explains how it works, the eight phases, what side effects to expect, why some people call it controversial, and how to find a trained clinician in California.

How EMDR works

EMDR was developed by psychologist Francine Shapiro in the late 1980s. It is based on the idea that some overwhelming experiences are stored without being fully processed, so they keep their original emotional charge. EMDR aims to help the brain finish that processing.

During processing, your therapist guides you to briefly focus on a target memory, including the image, the belief about yourself attached to it and the feeling in your body, while you follow a form of bilateral stimulation. Between short sets, you notice what comes up, share a few words, and continue. Over time, many people find the memory becomes more distant and less charged, and a more balanced belief, such as "I survived" or "It was not my fault", starts to feel true.

The 8 phases of EMDR

EMDR is not simply eye movements. It follows a standard eight-phase protocol, and the early phases are about safety, not memories. People often ask about the 8 phases of EMDR because it helps to know that you will not be rushed into the hardest material.

1. History and treatment planning. Your therapist learns your story, your goals and which memories or patterns to target.
2. Preparation. You build coping and grounding skills, such as a calm-place exercise, so you have tools before any processing starts.
3. Assessment. You identify a target memory, the negative belief linked to it, the belief you would prefer, and where you feel it in your body.
4. Desensitization. The processing phase, with sets of bilateral stimulation while you hold the memory in mind.
5. Installation. Strengthening the more helpful belief until it feels more true.
6. Body scan. Checking for any remaining tension or distress in the body.
7. Closure. Returning to calm at the end of every session, whether or not the memory is finished.
8. Reevaluation. Reviewing progress at the start of the next session and deciding what to target next.

The EMDR phases are paced around you. For people with complex or long-standing trauma, preparation can take several sessions, and that is a strength of the approach rather than a delay.

EMDR therapy side effects

EMDR is generally considered safe when delivered by a trained clinician, but it can stir things up. Commonly reported EMDR therapy side effects include:

• Feeling tired or emotionally raw after a session
• Vivid dreams, or memories and feelings surfacing between sessions
• A temporary increase in distress before things settle
• Mild headaches or light-headedness during eye movements

These effects are usually temporary. A good EMDR therapist will prepare you for them, give you tools to use between sessions, and slow the pace if you need it. It helps to plan a gentle evening after processing sessions.

Why is EMDR controversial?

It is a fair question, and an honest answer builds trust. EMDR is recommended for post-traumatic stress by bodies including the World Health Organization and the U.S. Department of Veterans Affairs, and a large body of research supports its effectiveness for PTSD. The debate is mostly about why it works.

Some researchers argue that the benefit comes mainly from the structured exposure to the memory, and question how much the eye movements themselves add. Others point to research suggesting bilateral stimulation reduces the vividness and emotional intensity of memories. Early enthusiasm also led to claims that went beyond the evidence, which made some clinicians skeptical. In short, the question of why EMDR is controversial is about mechanism, not whether it helps people with trauma.

EMDR online and virtual EMDR

EMDR online is increasingly common. In virtual EMDR, bilateral stimulation can be delivered with on-screen eye-movement tools, self-tapping (such as a butterfly hug) or alternating audio tones through headphones. Research on telehealth trauma treatment is growing, and many people find virtual EMDR works well, especially when they have a private, quiet space.

At our practice, we offer EMDR both in person and through telehealth when clinically appropriate. Some situations, such as very high dissociation or no private space at home, may be better suited to the office. Our piece on whether online therapy is effective covers the wider picture.

Finding EMDR therapy near me in California

When you look for EMDR near me, check three things. First, training: ask whether the clinician has completed EMDR training through a recognized program such as one approved by the EMDR International Association. Second, licence: in California, confirm a current licence with the state board. Third, fit: EMDR asks you to trust someone with your hardest memories, so how safe you feel matters as much as the credential.

Salonia Singh is trained in EMDR, Brainspotting and polyvagal-informed care, and associate clinician Anil Shah, AMFT, also uses EMDR in his work. Learn more on our EMDR therapy page, or read about individual therapy if you are not yet sure which approach fits.

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Frequently asked questions

What is EMDR therapy in simple terms?

EMDR is a structured therapy that helps your brain reprocess distressing memories so they feel less intense. After preparation, you briefly focus on a memory while following bilateral stimulation, such as eye movements or taps, and you stay awake and in control throughout.

Will I have to describe every detail of my trauma?

Not necessarily. EMDR does not always require recounting every detail aloud. Your therapist will explain the process and keep a pace that feels manageable, and you can pause at any time.

What are the most common EMDR side effects?

People commonly report tiredness, vivid dreams, feelings or memories surfacing between sessions, and a temporary rise in distress. These effects are usually short-lived, and a trained therapist will prepare you with grounding tools and adjust the pace.

Is EMDR only for PTSD?

EMDR is most widely used for trauma and PTSD, and it may also help with other distress linked to painful experiences, such as certain kinds of anxiety or grief. An assessment helps decide whether EMDR, another approach or a combination is most appropriate.

Can EMDR be done online in California?

Yes. We offer EMDR both in person and through secure telehealth for clients located in California, when clinically appropriate. Virtual EMDR uses on-screen eye movements, self-tapping or audio tones for bilateral stimulation.