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What's EMDR?

EMDR — short for Eye Movement Desensitization and Reprocessing — is an evidence-based treatment that helps people heal from trauma and distressing experiences. It might sound technical, but at its heart - EMDR is about helping your brain do what it’s designed to do: process and heal.

Cindy@ Sage Perspectives

9/29/20252 min read

How EMDR Works

When something overwhelming happens, the brain’s alarm system (the amygdala) kicks into survival mode. Sometimes the memory of that event gets “stuck,” showing up as flashbacks, anxiety, nightmares, or a sense that you’re reliving it.

EMDR uses a process called bilateral stimulation — usually guided eye movements, gentle taps, or sounds that move back and forth. While you focus on a memory, these movements help both sides of your brain work together. This calms the amygdala, engages the hippocampus (which sorts memories), and allows the thinking part of the brain (the prefrontal cortex) to re-file the memory.

The result? You still remember what happened, but the memory feels less raw. It becomes part of your past, not something you’re stuck re-experiencing.

What the Research Says

EMDR is one of the most researched trauma therapies worldwide:

The World Health Organization (WHO) recommends EMDR as a first-line treatment for PTSD.
The US Department of Veterans Affairs and Department of Defense also recommend it for veterans and service members with trauma.
Clinical trials show EMDR can reduce symptoms of PTSD in fewer sessions than some other therapies.
EMDR is also being used effectively for Complex PTSD, anxiety, depression, grief, and even as early intervention after a traumatic event.

What to Expect in Therapy

EMDR follows an eight-phase structure. In practice, that looks like:

History & Planning – we map out your story and goals.
Preparation – you learn grounding and calming skills.
Assessment – we identify a target memory and its parts (images, feelings, beliefs, body sensations).
4–6. Processing – you engage in bilateral stimulation while focusing on the memory. Over time, distress reduces and new perspectives emerge.
Closure – we finish each session by making sure you’re calm and grounded.
Re-evaluation – at the next session, we review what’s shifted.

Every person’s process is different. Some feel change within a handful of sessions; others take longer.

Common Outcomes

Clients often describe that:

The memory feels more distant and less intense.
A new, healthier belief feels true (e.g., “It wasn’t my fault”).
Nightmares, flashbacks, or body tension ease.
Sleep, mood, and confidence improve.

Why I Offer EMDR

In my work, I’ve seen how EMDR can help people move beyond surviving and into living fully again. Whether it’s recovering from a single traumatic event, or gently unpacking complex experiences built up over years, EMDR offers a way forward that is both evidence-based, deeply human, and hopeful.

Where to Learn More

EMDR International Association (EMDRIA)
EMDR Australia (EMDRAA)
Getting Past Your Past by Francine Shapiro (the founder of EMDR)
The Body Keeps the Score by Bessel van der Kolk

Final Thought

Healing is not about erasing memories — it’s about changing how they live in you. EMDR helps your brain do just that.