What is EMDR?
EMDR (Eye Movement Desensitization and Reprocessing) is a trauma-focused therapy that helps your brain process distressing memories so they feel less intense and overwhelming. Using guided eye movements or other forms of gentle bilateral stimulation, EMDR supports your nervous system in “unsticking” painful experiences, reducing triggers, and building more balanced, empowering beliefs about yourself.
EMDR was first developed in the late 1980s by psychologist Dr. Francine Shapiro as a way to help people heal from trauma and PTSD. Since then, it has been extensively researched and is now recognized by organizations such as the World Health Organization and the American Psychological Association as an effective treatment for trauma-related symptoms. Studies show that EMDR can significantly reduce distress, lessen triggers, and improve overall functioning, often in fewer sessions than traditional talk therapy.
How Does EMDR Therapy work?
In EMDR, we start by getting to know you, your history, and what you’d like to change. Together, we identify specific memories, themes, or triggers that still feel “stuck.” During EMDR sessions, you’ll briefly bring these experiences to mind while following bilateral stimulation (I use eye movements). This helps your brain reprocess the memories so they feel less intense and more distant. Throughout the process, you stay in control, and we move at a pace that feels safe and manageable for you.
EMDR therapy provides a structured approach to treating trauma and reducing distressing symptoms. This is what we are doing when we are doing EMDR therapy:
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History & Treatment Planning – We talk about your background, current concerns, and goals, and decide which memories or themes to focus on.
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Preparation – You learn grounding and coping skills so you feel safer and more in control during the work.
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Assessment – We select a specific target memory and identify the images, thoughts, emotions, and body sensations connected to it.
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Desensitization – While using bilateral stimulation (like eye movements or tapping), you briefly focus on the memory and notice whatever comes up, allowing the distress to gradually decrease.
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Installation – We strengthen a more positive, realistic belief about yourself to replace the old, negative one linked to the memory.
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Body Scan – You check your body for any leftover tension or discomfort related to the memory, and we process anything that remains.
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Closure – Each session is brought to a calm, grounded place, whether the target is fully processed or still in progress.
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Reevaluation – At the start of later sessions, we review your progress, see how previous targets are feeling, and decide what to focus on next.
My experience using EMDR therapy - Ashlyn Graff, LMHC, Washington State Therapist at Dreams of Bliss Therapy
When I completed my basic training in EMDR through HAP (Humanitarian Assistance Programs) three years ago it became the majority of my therapeutic work. I feel very connected to doing EMDR around attachment and family of origin trauma, however, I have used EMDR to help a diverse range of clients and appropriate presenting symptoms. These include but are not limited to: working with individuals who have experienced physical or sexual abuse, religious trauma, trauma in friendships, trauma related to death and grief, trauma that resulted in phobias, trauma related to LGBTQ+ experiences, trauma related to bullying, healthcare trauma, and trauma related to car accidents.
If you want someone experienced in providing services specific to your trauma and want more information about my experience, I am happy to meet with you in a free 20- minute consultation. Email me at ashlyn@dreamsofblisstherapy.com to get started today!
Who its for - is EMDR a good fit for me?
EMDR therapy is a good fit for clients who feel stuck in patterns rooted in past experiences—such as trauma, abuse, difficult relationships, or ongoing stress. Individuals do not necessarily have to have Post-Traumatic Stress Disorder to benefit from EMDR. It can help if you struggle with anxiety, panic, nightmares, low self‑worth, or feeling “on edge” even when life seems calm. EMDR is especially helpful if talking about what happened feels overwhelming or you’ve tried traditional talk therapy and still feel triggered. Together, we move at your pace to re-process what you’ve been through so you can feel safer, more grounded, and more at ease in your daily life.
EMDR FAQs
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What is EMDR therapy?
EMDR (Eye Movement Desensitization and Reprocessing) is a trauma-focused therapy that helps your brain reprocess distressing memories so they feel less intense and overwhelming. It uses bilateral stimulation (like eye movements, taps, or sounds) while you briefly bring certain memories or feelings to mind. -
What kinds of issues can EMDR help with?
EMDR is often used for PTSD and trauma, but it can also help with anxiety, panic, phobias, grief, painful relationship patterns, and low self-worth—especially when these struggles are tied to past experiences. -
Do I have to talk about all the details of my trauma?
Not always. While we’ll talk enough for me to understand what you’ve been through, EMDR doesn’t require you to describe every detail out loud. Many people find this makes the work feel safer and more manageable. -
What does a typical EMDR session look like?
After we move through the first two phases, EMDR sessions look similar to each other working with different memories. We’ll start by checking in about how you’re doing and reviewing our plan. Then we’ll move into EMDR processing using bilateral stimulation while you notice thoughts, emotions, and body sensations that come up. We always leave time at the end to help you feel grounded and settled before you leave. -
How long does EMDR take to work?
Everyone is different. Some people notice shifts within a few sessions focused on a specific memory, while others need longer-term work, especially if there are many experiences to process. We’ll move at your pace and check in regularly about how therapy is feeling. -
Is EMDR safe?
EMDR is an evidence-based therapy that has been widely researched. It can bring up strong emotions at times, which is why we spend time building coping skills and safety first. We’ll only move into deeper processing when you feel ready and supported. -
How do I know if EMDR is right for me?
If you feel stuck in patterns that seem tied to past experiences, or you still feel “on edge” even though you know you’re safe now, EMDR may be a good fit. In our initial sessions, we’ll talk about your goals and decide together whether EMDR is the right approach.