EMDR Therapy: What It Is, How It Works, and What to Expect
Updated: 6 days ago
Written and medically reviewed by Dr. Baraa Alnahhal, MD · Last reviewed: October 2026 · How we review
Quick Answer: What is EMDR therapy?
Eye movement desensitization and reprocessing (EMDR) therapy is a structured mental health treatment that helps people heal from traumatic or distressing memories. While recalling a memory, you follow guided side-to-side eye movements, sounds or taps. It is best known for treating PTSD, often takes three to 12 sessions, and carries very low risk. [1]
What the research says
EMDR clearly beats waiting for treatment. Across 12 randomized trials with 690 adults with PTSD, people who received EMDR were about twice as likely to lose their PTSD diagnosis after treatment as people on a waiting list (risk ratio 2.13), with a large drop in symptoms (standardized mean difference −1.19). The authors rated the certainty of this evidence as low to very low. (Villegas-Ortega et al., Journal of Affective Disorders, 2026) [2]
EMDR works about as well as other proven therapies. A pooled analysis of individual patient data from 8 randomized trials (346 adults with PTSD) found no significant difference between EMDR and other psychological treatments, including trauma-focused cognitive behavioral therapy, in symptom severity, treatment response, remission or dropout. (Wright et al., Psychological Medicine, 2024) [3]
Benefits reach anxiety and depression and appear to last. A 2026 meta-analysis of 65 studies with 3,342 adults found that EMDR reduced PTSD symptoms right after treatment, that the effect held at follow-up, and that anxiety and depression also improved immediately. (Yang et al., BMC Psychology, 2026) [4]
Key takeaways
EMDR helps your brain reprocess traumatic memories so they stop feeling like they are happening now.
You do not need to describe the trauma in detail. The focus is on changing the emotions, thoughts and behaviors it left behind.
Treatment follows 8 phases. A single traumatic event usually needs 3–6 sessions; complex or long-term trauma often needs 8–12 or more.
Sessions last 60–90 minutes, and most people complete EMDR over several weeks to a few months.
The risks are very low. The most common effect is upsetting thoughts or feelings between sessions.
EMDR is unlikely to help conditions caused by inherited factors, brain injury or other physical effects on the brain.
EMDR therapy at a glance
Feature | What to know |
Full name | Eye movement desensitization and reprocessing |
Type of treatment | Mental health (psychological) therapy |
Best known for | Post-traumatic stress disorder (PTSD) |
First clinical trial | 1989 |
Who it is for | Children, teenagers and adults of all ages |
Number of phases | 8 |
Session length | About 60–90 minutes |
Sessions needed | 3–6 for a single event; 8–12 or more for complex trauma |
Total time in treatment | Several weeks to a few months |
Main risk | Negative thoughts or feelings between sessions |
What is EMDR therapy?
EMDR therapy is a mental health treatment in which you move your eyes in a specific way while you process traumatic memories. Its goal is to help you heal from trauma or other distressing life experiences. [1]
Compared with many other therapy methods, EMDR is relatively new. The first clinical trial of EMDR took place in 1989. Dozens of clinical trials since then show that it is effective and can help some people faster than many other methods. [1]
Unlike traditional talk therapy, EMDR does not require you to talk in detail about what happened. Instead, it targets the emotions, thoughts and behaviors that grew out of the distressing experience. This allows your brain to resume its natural healing process. [1]
EMDR is used worldwide. In the United States, the Department of Veterans Affairs and the Department of Defense list it as a best practice for treating veterans with PTSD. It also has official approval from the World Health Organization and from government agencies in countries including the United Kingdom, Australia and Germany. [1] You can read more on the VA National Center for PTSD's EMDR page.
How does EMDR therapy work in the brain?
EMDR therapy works by helping your brain store a traumatic memory properly, so the memory loses its overwhelming emotional charge. This idea comes from the Adaptive Information Processing (AIP) model, a theory developed by Francine Shapiro, PhD, who also developed EMDR. [1]
Normal memories vs. traumatic memories
During everyday events, your brain stores memories smoothly and links them to other things you remember. During disturbing events, that linking does not happen correctly. The brain can go "offline," creating a disconnect between what you felt, heard and saw and what gets stored as a memory. [1]
The result is like a wound that has not been allowed to heal. Because the memory was never processed, your brain never received the message that the danger is over. Newer experiences can then link up to the old trauma and reinforce it again and again. This can happen with memories you recall clearly and with memories your mind has tried to push away. [1]
Feature | Normal memory | Traumatic memory |
How it is stored | Smoothly, linked to related memories | Improperly, cut off from normal links |
What recalling it feels like | Remembering the past | Feeling as if it is happening now |
Reaction to reminders | Mild or neutral | Fear, anxiety, anger or panic |
Healing | Happens naturally | Stays "stuck" until processed |
Why triggers feel so strong
Sights, sounds and smells that resemble the trauma can "trigger" these improperly stored memories. Unlike ordinary memories, they can set off overwhelming fear, anxiety, anger or panic. [1]
A PTSD flashback is a clear example. Because the memory is stored and linked poorly, the mind accesses it in a way that feels uncontrolled, distorted and overpowering. People describe it as reliving the event: the past becomes the present. [1] Our PTSD guide explains flashbacks and other symptoms in more detail.
How reprocessing "repairs" the memory
During EMDR, you access the traumatic memory in very specific ways, combined with eye movements and guided instructions. This helps you reprocess what you remember. Afterward, remembering the event no longer feels like reliving it, and the feelings attached to it become much more manageable. [1]
What conditions does EMDR therapy treat?
EMDR therapy is most widely used to treat post-traumatic stress disorder (PTSD), including complex PTSD. Mental health providers also use it for a range of other conditions. [1]
Condition group | Examples |
Depressive disorders | Major depressive disorder, persistent depressive disorder, illness-related depression |
Dissociative identity disorder, dissociative amnesia, depersonalization/derealization disorder | |
Anorexia nervosa, bulimia nervosa, binge-eating disorder | |
Obsessive-compulsive disorders | Obsessive-compulsive disorder (OCD), body dysmorphic disorder, hoarding disorder |
Personality disorders | Borderline personality disorder, avoidant personality disorder, antisocial personality disorder |
Trauma disorders | Acute stress disorder, PTSD, adjustment disorder |
For a wider view of how these conditions are grouped and treated, see our overview of mental health disorders and the WHO fact sheet on mental disorders.
Who can have EMDR therapy?
EMDR therapy can help adolescents, teenagers and adults of all ages, and some providers specialize in EMDR for children. [1]
It is a good fit when a mental health condition is rooted in a traumatic or distressing experience. It is unlikely to help when a condition comes from an inherited cause, an injury or another physical effect on the brain. [1] Your provider decides whether EMDR suits you during the first phase of treatment.
What are the 8 phases of EMDR therapy?
EMDR therapy follows 8 phases spread across several sessions. Phases 1 and 2 usually happen only in the early sessions, while phases 3 through 8 repeat across later sessions. One session can include parts of several phases. [1]
Phase | Name | What happens |
1 | History and information gathering | Your provider learns about your past, checks whether EMDR is likely to help, and agrees on the memories and goals to focus on. |
2 | Preparation and education | You learn what to expect and get tools to manage emotions and feel stable and safe during sessions. |
3 | Assessment | You identify specific memories to work on, the negative beliefs the trauma left you with, and a positive belief you would like to hold instead. |
4 | Desensitization and reprocessing | Your provider activates the memory (images, thoughts, feelings, body sensations) during bilateral stimulation and helps you notice new thoughts or insights. |
5 | Installation | You focus on strengthening the positive belief while processing the memory. |
6 | Body scan | You notice any physical symptoms tied to the memory. Reprocessing is complete when these symptoms are gone or as close to gone as possible. |
7 | Closure and stabilization | |
8 | Reevaluation and continuing care | Your provider reviews your progress, decides whether more sessions are needed, and helps you plan for future challenges. |
Source: [1]
What happens during an EMDR therapy session?
An EMDR therapy session usually lasts 60 to 90 minutes. The core of the work is phase 4, when your provider stimulates one of your senses on both sides of your body while you hold the memory in mind. This is called bilateral stimulation. [1]
Method | How it works |
Eye movements (classic) | You follow your provider's two raised fingers from side to side with your eyes only. |
Light device | You follow a moving light with your eyes instead of a hand. |
Sound | Speakers on each side of you play tones. |
Touch | Your provider taps your hands, arms or thighs (only if you are comfortable), or you hold small devices that pulse in each hand. |
Source: [1]
Between sessions, there is usually little homework. You may simply write down any new thoughts about the disturbing event so you can discuss them at the next visit. [1]
How many EMDR therapy sessions do you need?
Most people need 3 to 6 EMDR sessions to work through a single disturbing event or memory. More complex or long-term trauma may take 8 to 12 sessions, and sometimes more. [1]
Type of trauma | Typical number of sessions |
Single disturbing event or memory | 3–6 |
Complex or long-term trauma | 8–12 (sometimes more) |
Overall, most people undergo EMDR for several weeks to a few months. [1]
What are the benefits and drawbacks of EMDR therapy?
The main benefits of EMDR therapy are that it works, tends to work faster than many other therapies, involves little homework, and is usually less stressful because you do not have to relive the trauma in detail. Its main drawbacks are that it only helps trauma-related conditions and that experts still cannot fully explain why it works. [1]
Advantages | Disadvantages |
Proven effective. Dozens of studies show EMDR works. | Trauma-related conditions only. It is unlikely to help conditions caused by genetics, brain injury or other physical effects on the brain. |
Often faster. Many people see results sooner than with other therapies. | Mechanism is still theoretical. EMDR was an accidental discovery, and why it works is not fully explained. |
Less homework. Usually just noting new thoughts for the next session. | Newer method. In use since 1989, so more research is needed on whether results last for decades or extra therapy is needed later. |
Usually less stressful. The focus is on processing and moving past the trauma, not describing or reliving it. |
Source: [1]
If you want to compare EMDR with other talk-therapy approaches, read about psychodynamic therapy, interpersonal psychotherapy (IPT) and schema therapy.
Is EMDR therapy safe?
EMDR therapy is considered very low risk. The most common side effect is having negative thoughts or feelings between sessions. [1]
Your provider will explain what to expect and how to respond if these feelings come up. The closure phase at the end of each session is designed to make sure you leave feeling calm and safe. [1]
Why is EMDR therapy considered controversial?
EMDR therapy is controversial mainly because experts disagree about why it works, not about whether it works. Francine Shapiro discovered the eye movement technique by accident and later developed her theory of how the brain stores memories to explain it. [1]
Dozens of controlled trials and research studies have analyzed EMDR and shown that it is effective. [1]
How long does recovery from EMDR therapy take?
Recovery time between EMDR sessions is minimal. Treatment as a whole usually spans several weeks to a few months, and your provider will guide you on how to look after yourself between sessions. [1]
When should you contact your provider about EMDR therapy?
You should see your provider as recommended and tell them if you feel you need more frequent sessions. Also contact them if your symptoms from upsetting memories change or start affecting your life in a new or disruptive way. [1]
When to get emergency help
Get emergency care right away if you have thoughts of harming yourself, including thoughts of suicide, or thoughts of harming others. [1]
Immediate danger: call your local emergency number (911 in the United States).
Crisis support in the United States: call or text the 988 Suicide & Crisis Lifeline.
Outside the United States: contact your local crisis line or the nearest emergency department.
Conclusion
EMDR therapy is a relatively new but well-studied way to help your brain reprocess painful memories so they stop controlling the present. It does not require you to retell your trauma in detail, it usually works within weeks to months, and its risks are very low. It cannot treat every mental health condition, but for people whose struggles trace back to traumatic or distressing events, it can make a real difference.
Your next step: If a past experience still feels like it is happening now, talk to a licensed mental health professional trained in EMDR about whether it fits your situation. To understand what you may be dealing with first, explore our guides to PTSD, anxiety disorders and depression — and bookmark our health library for clear, research-backed answers.
FAQ
What does EMDR stand for?
EMDR stands for eye movement desensitization and reprocessing. It is a mental health therapy that uses guided eye movements or other side-to-side stimulation while you process traumatic memories.
What is EMDR therapy used for?
EMDR therapy is best known for treating post-traumatic stress disorder (PTSD). Providers also use it for anxiety disorders, depression, dissociative disorders, eating disorders, OCD-related disorders, personality disorders and other trauma-related conditions.
How does EMDR therapy work?
EMDR therapy helps your brain reprocess traumatic memories that were stored improperly. While you recall the memory, you follow eye movements, sounds or taps, and the memory gradually stops feeling like you are reliving it.
How many sessions of EMDR therapy do you need?
Most people need 3 to 6 sessions for a single traumatic event. Complex or long-term trauma may take 8 to 12 sessions or more, with each session lasting about 60 to 90 minutes.
What are the 8 phases of EMDR therapy?
The 8 phases are history taking, preparation, assessment, desensitization and reprocessing, installation, body scan, closure and reevaluation. Phases 1 and 2 happen early, and phases 3 to 8 repeat across later sessions.
Is EMDR therapy safe?
Yes, EMDR therapy carries very low risk. The most common side effect is negative thoughts or feelings between sessions, which your provider will help you prepare for and manage.
Can children have EMDR therapy?
Yes, EMDR therapy can help adolescents, teenagers and adults of all ages. Some providers specialize in EMDR for children.
When should I get emergency help during EMDR treatment?
Get emergency help right away if you have thoughts of harming yourself, including suicide, or harming others. Call your local emergency number, or in the United States call or text 988 for the Suicide & Crisis Lifeline.
Do I have to talk about my trauma in detail during EMDR?
No. EMDR does not require you to describe the trauma in detail. You briefly bring the memory to mind while the therapist guides you, and the focus is on the feelings and beliefs it left behind.
What does an EMDR session feel like?
You hold a memory in mind while following the therapist's hand movements, lights, tapping or tones from side to side. Strong emotions or body sensations can come up, and the therapist helps you feel calm and grounded before the session ends.
Related Reading
Post-Traumatic Stress Disorder (PTSD): Symptoms, Causes, and Treatment explains PTSD symptoms, causes and proven treatment options.
Complex PTSD (C-PTSD): Symptoms, Causes, and Treatment Guide covers long-term trauma effects and how complex PTSD is treated.
Cognitive Behavioral Therapy (CBT): What It Is, What It Treats and What to Expect describes how CBT works and the conditions it treats.
Exposure Therapy: What It Is, How It Works, Types, and What to Expect explains how gradually facing fears reduces anxiety and trauma symptoms.
References
Cleveland Clinic. EMDR Therapy: What It Is, Procedure & Effectiveness. Cleveland Clinic. Last updated March 29, 2022. https://my.clevelandclinic.org/health/treatments/22641-emdr-therapy
Villegas-Ortega J, Galvez-Arevalo R, Castilla-Encinas AM, et al. Effects of EMDR vs. waiting list for adults with post-traumatic stress disorder: A systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders. 2026;392:120134. PMID: 40876652. https://doi.org/10.1016/j.jad.2025.120134
Wright SL, Karyotaki E, Cuijpers P, et al. EMDR v. other psychological therapies for PTSD: a systematic review and individual participant data meta-analysis. Psychological Medicine. 2024;54(8):1580-1588. PMID: 38173121. https://doi.org/10.1017/S0033291723003446
Yang H, Xiong Z, Chen X, et al. The immediate and follow-up effects of EMDR therapy for adults with post-traumatic stress disorder: a meta-analysis of randomized controlled trials. BMC Psychology. 2026;14(1):1373. PMID: 42773467. https://doi.org/10.1186/s40359-026-05349-w
Medical disclaimer
This article is for general educational purposes only and does not replace professional medical or mental health advice, diagnosis or treatment. Always talk to a qualified healthcare provider about your symptoms and treatment options. If you are in crisis or thinking about harming yourself or others, contact your local emergency number right away.
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