Your EMDR Questions Answered: Simple Explanations, Research-informed.

If you’ve exploring therapy options for trauma, anxiety, or even negative self-beliefs, you may have heard of EMDR therapy. You might wonder:

“What exactly is it? Does it really work? Will I have to talk about everything in detail?”

In this blog, I will answer common questions about EMDR therapy, using research and clinical experience.

What is EMDR therapy?

EMDR stands for Eye Movement Desensitization and Reprocessing. This structured, evidence-based psychotherapy helps people heal from trauma and distressing life experiences. What makes EMDR different from traditional talk therapy is the use of bilateral stimulation - usually side-to-side eye movements, tapping, or sounds while focusing on specific memories.

Psychologist Francine Shapiro developed EMDR in the late 1980s. It has been widely studied since. The American Psychological Association (APA) and World Health Organization (WHO) recommend EMDR for trauma and PTSD.

📚 Research Spotlight:

A meta-analysis by Chen et al. (2015) found EMDR therapy to be as effective as cognitive behavioral therapy (CBT) in treating PTSD, with some studies suggesting it works faster.

How does EMDR work?

The theory behind EMDR is that traumatic memories get “stuck” in the brain with the original images, thoughts, and emotions. EMDR therapy helps your brain reprocess these memories in a way that feels resolved, less emotionally charged, and more distant.

🧠 Research Insight:

Functional MRI studies (Pagani et al., 2017) showed that EMDR therapy changes brain activity in areas responsible for emotional regulation and memory processing, like the amygdala and hippocampus.

What happens during a session?

In an EMDR therapy session, I follow a structured 8-phase process to help you process and heal from traumatic memories. Here’s a breakdown of what to expect:

1. History & Planning – We discuss your reasons for therapy and identify the memories or patterns to focus on.

2. Preparation – I’ll explain how EMDR works and teach you calming techniques to use during and between sessions.

3. Assessment – We select a specific memory to target and explore the thoughts, feelings, and body sensations tied to it.

4. Desensitization – This is the “reprocessing” part. You’ll focus on the memory while engaging in bilateral stimulation (like eye movements or tapping) to help the brain process and release it.

5. Installation – We strengthen a positive belief you’d like to have about yourself instead (like “I’m worthy”).

6. Body Scan – We check your body for any remaining tension and continue processing until you feel calm.

7. Closure – We ensure you feel grounded before ending the session, even if the memory isn’t fully processed.

8. Reevaluation – In the next session, we check in on how you’re feeling and whether anything else needs attention.

How long is a typical EMDR therapy session?

EMDR therapy sessions typically last 60 to 90 minutes, depending on where you are in the process. From my experience, a minimum of one hour is needed to allow enough time to move through the different phases of EMDR without feeling rushed, especially during reprocessing.

Longer sessions (up to 90 minutes) may be helpful when working through distressing memories, as they allow more time to process thoroughly and return to a sense of calm before the session ends.

📚 Research Insight:

Shapiro (2018) (developer of EMDR): Recommends 90-minute sessions when possible to reduce the chance of incomplete processing.

van der Kolk et al. (2007): Used 90-minute weekly sessions in studies comparing EMDR with other treatments for PTSD.

Maxfield & Hyer (2002): Found that longer sessions tended to result in faster symptom reduction, especially in clients with multiple trauma targets.

Is it intense? Will it retraumatize me?

EMDR therapy can bring up emotions, but it’s designed to keep you safe and grounded. I will help you develop emotional regulation skills before we dive into deeper work.

🧪 Research Finding:

A randomized controlled trial by van den Berg & van der Gaag (2012) found EMDR therapy to be effective and well-tolerated, even among individuals with psychosis, when clients are adequately prepared.

How long does EMDR therapy take?

The number of EMDR sessions needed varies by individual, depending on factors like the type of trauma, its duration, and how long ago it occurred. However, research suggests:

📚 What the Research Says:

• Francine Shapiro, the founder of EMDR, reported that:

  • Single-incident trauma (like a car accident or natural disaster) can often be resolved in 3 to 6 EMDR therapy sessions.

  • More complex trauma (such as prolonged childhood abuse or multiple traumatic experiences) typically requires more extensive treatment, often 12 or more sessions, and sometimes much longer.

• A 2014 meta-analysis published in the Journal of EMDR Practice and Research found that:

  • EMDR therapy is highly effective in fewer sessions than many other trauma therapies.

  • Most clients experienced significant symptom reduction within 6 to 12 sessions, especially for PTSD.

From my experience, a minimum of one hour per session is necessary for effective reprocessing. The majority of my clients experience relief after just one reprocessing session focused on a single memory. While lasting transformation unfolds over time, many report noticeable improvements each week, such as reduced anxiety, better sleep, enhanced self-esteem, and more, especially when therapy is consistent.

What issues can EMDR help with?

While EMDR therapy is best known for treating PTSD, research also shows benefits for:

• Anxiety

• Depression

• Phobias

• Grief

• Chronic pain

• Substance use disorders

🧬 Study Example:

A 2017 study by Carletto et al. found EMDR therapy significantly reduced depressive symptoms in individuals with major depressive disorder.

Read this blog about How EMDR Therapy Helps with Anxiety.

Will I still be in control?

Yes, absolutely. EMDR therapy is a collaborative and client-centered process. You set the pace, and I check in with you throughout. You can pause, slow down, or stop if you need to.

Many people feel empowered by EMDR therapy because the healing feels deep in the nervous system, not just on the surface.

Is EMDR therapy safe?

Yes. EMDR therapy is safe and well-tolerated when conducted by a trained clinician. The American Psychological Association strongly recommends EMDR for PTSD, citing its clinical effectiveness and low dropout rates.

But EMDR therapy isn’t just for trauma. It’s also effective in helping people overcome anxiety, depression, and other emotional struggles that keep them stuck. Whether you’ve experienced a major traumatic event or carry a quieter emotional pain that lingers beneath the surface, EMDR therapy offers a powerful path to healing and relief.

Are There Any Negative Effects of EMDR?

While EMDR is generally safe and effective, some may experience temporary side effects. These can include emotional distress during or after sessions, vivid dreams, fatigue, or short-term increases in anxiety. Physical sensations like nausea or lightheadedness may occur as the body releases stored tension.

In rare cases, if EMDR is done too quickly or without proper preparation, it may lead to re-traumatization. That’s why working with a trained, experienced therapist is crucial.

These effects are usually short-lived. Many clients find that temporary discomfort leads to deeper, lasting healing.

Is online EMDR therapy effective?

Yes, EMDR therapy can be done online and is often as effective as in-person sessions.

I use a secure video platform and adapted EMDR tools, such as screen-guided eye movements and auditory tones, to guide you through the same structured 8-phase process used in in-person EMDR.

Online EMDR therapy can be a great option if you feel more comfortable at home, have limited access to local EMDR therapists, or prefer the convenience of telehealth.

📚 What the Research Say?

• Lenferink et al. (2020) found that online EMDR therapy delivered during the COVID-19 pandemic reduced PTSD symptoms, with outcomes similar to in-person EMDR.

• Spence et al. (2013) found that web-based EMDR significantly reduce distress and trauma-related symptoms.

• Bryce et al. (2022) reviewed multiple studies and concluded that online EMDR therapy is feasible and effective, especially when delivered by trained clinicians.

• The EMDR International Association (EMDRIA) supports EMDR therapy in virtual settings when therapists are trained in online delivery and client safety is prioritized.

Common Myths About EMDR Therapy

1. “EMDR is hypnosis.”

Nope! You’re fully awake and aware the entire time. You’re not being “put under.” Instead, I am guiding your brain to reprocess old stuff in a more adaptive way, and you’re leading the way.

2. “EMDR only works for major trauma.”

EMDR is incredible for big ‘T’ trauma, but it is also effective for smaller, chronic stressors. That fight you keep replaying in your mind? That sense of never feeling ‘good enough’? EMDR can help with those, too.

3. “You have to re-live everything to heal.”

Definitely not. In fact, EMDR helps you access memories without having to retell the entire story. The focus is on the body and brain, not on narrating your pain.

What’s the Difference Between Weekly EMDR and EMDR Intensives?

At Mood Therapy PLLC, I offer two main paths to healing with EMDR: weekly sessions and EMDR intensives.

Weekly EMDR Therapy

This is my most common approach — one session per week, up to 1.5 hours. It allows you to build safety and trust gradually. You’ll get space to integrate between sessions, and it’s ideal if you’re juggling work, parenting, or other responsibilities.

EMDR Intensives

Intensives are extended sessions, 3 hours a day, up to 9 hours a week, that allow you to go deeper in a shorter amount of time. This format can be ideal for:

• People who have done some therapy before and are ready for focused work

• Busy professionals who can’t attend weekly sessions

• Individuals flying in from other cities for trauma resolution

Want to know more? Click to read about EMDR intensives’s in Oklahoma and EMDR intensive in Texas.

Looking for EMDR therapy in Oklahoma City or Dallas? Start here

As a licensed therapist in Texas and Oklahoma, I specialize in helping adults overcome trauma, anxiety, depression through evidence-based approaches, including EMDR therapy and cognitive behavioral therapy. If you’re curious whether EMDR is right for you, I invite you to schedule a complimentary consultation with me, Linda Chi, LPC. Let’s explore how EMDR therapy can help you heal old wounds, calm emotional reactions, and find inner peace.

References

• Chen, Y. R., et al. (2015). Efficacy of Eye-Movement Desensitization and Reprocessing for PTSD: A Meta-Analysis of Randomized Controlled Trials. PLoS One, 10(9), e0138537. https://doi.org/10.1371/journal.pone.0138537

• Pagani, M., et al. (2017). Neurobiological Correlates of EMDR Monitoring – An EEG Study. PLoS One, 12(9), e0182475. https://doi.org/10.1371/journal.pone.0182475

• van den Berg, D. P. G., & van der Gaag, M. (2012). Treating trauma in psychosis with EMDR: A pilot study. Journal of Behavior Therapy and Experimental Psychiatry, 43(1), 664-671. https://doi.org/10.1016/j.jbtep.2011.09.011

• NICE (2018). Post-traumatic stress disorder: Evidence reviews for psychological, psychosocial and other non-pharmacological interventions for the prevention of PTSD in adults. NICE Guideline [NG116].

• Carletto, S., et al. (2017). The efficacy of EMDR in the treatment of depression: A pilot study. Frontiers in Psychology, 8, 1400. https://doi.org/10.3389/fpsyg.2017.01400

• Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). New York: Guilford Press.

• van der Kolk, B. A., Spinazzola, J., Blaustein, M. E., Hopper, J. W., Hopper, E. K., Korn, D. L., & Simpson, W. B.(2007). A randomized clinical trial of EMDR, fluoxetine, and placebo in the treatment of PTSD. Journal of Clinical Psychiatry, 68(1), 37–46.

• Maxfield, L., & Hyer, L. (2002). The relationship between efficacy and session length in EMDR treatment: When is enough enough? Journal of Clinical Psychology, 58(1), 61–71.

• Chen, Y. R., Hung, K. W., Tsai, J. C., Chu, H., Chung, M. H., Chen, S. R., & Chou, K. R. (2014). Efficacy of eye-movement desensitization and reprocessing for patients with posttraumatic-stress disorder: A meta-analysis of randomized controlled trials. PLOS ONE, 9(8), e103676.

• Bryce, J., Sloan, M., Lee, D., & Taylor, B. (2022). Remote EMDR Therapy: A Rapid Evidence Assessment. EMDR UK.

• Lenferink, L. I. M., de Keijser, J., Wessel, I., & Boelen, P. A. (2020). Online EMDR for trauma-related symptoms during the COVID-19 pandemic: A pilot study. Frontiers in Psychology, 11, 570194. https://doi.org/10.3389/fpsyg.2020.570194

• Spence, J., Titov, N., Johnston, L., Dear, B. F., Wootton, B., Terides, M., & Zou, J. (2013). Internet-delivered EMDR for posttraumatic stress disorder: A randomized controlled trial. Behaviour Research and Therapy, 51(9), 554–560. https://doi.org/10.1016/j.brat.2013.06.006

• EMDR International Association (EMDRIA). (2020). Telehealth Guidance for EMDR Therapy. Retrieved from: https://www.emdria.org