Considering EMDR Therapy? 7 Things to Know First
EMDR has eye movements, tapping, memories, nervous-system language—and an acronym that does absolutely nothing to explain itself. Fair enough if you have questions.
EMDR can sound a little strange until someone explains it.
Eye Movement Desensitization and Reprocessing—mercifully shortened to EMDR—is a structured psychotherapy most strongly supported for trauma and post-traumatic stress. During part of the process, you briefly notice a distressing memory while also attending to alternating left-right stimulation, such as guided eye movements, tapping or sounds.
The goal is not to delete the memory, convince you that something terrible was actually fine or make you forget what happened. The goal is for the experience to feel more like something that happened then instead of something your nervous system keeps responding to as though it is happening now.
You can understand exactly why you react the way you do—and still have a nervous system that remains completely unimpressed by your insight.
That is one reason people consider EMDR. But it is not the right fit for every person at every moment, and it should not be treated like a magical set of eye exercises. Here is what I would want you to know before deciding whether EMDR therapy makes sense for you.
EMDR is more than eye movements.
The eye movements get most of the attention because, admittedly, they are the unusual-looking part. But EMDR is an eight-phase therapy process—not a therapist waving two fingers while you stare politely and hope for the best.
EMDR may involve noticing:
- A memory, image or current trigger
- The belief you connect to that experience
- The emotions that arise
- Physical sensations in your body
- New associations that emerge during processing
Bilateral stimulation means alternating attention from one side to the other. Depending on the client and the setting, that may involve guided eye movements, alternating taps or sounds. Your therapist helps you notice what arises without forcing the process in a predetermined direction.
The VA National Center for PTSD recognizes EMDR as an evidence-based treatment for PTSD, and the EMDR International Association describes it as a psychotherapy designed to help people recover from trauma and other distressing experiences.
You should not be dropped directly into your worst memory.
A responsible therapist does not meet you, exchange three pleasantries and immediately launch you into the most painful experience of your life. EMDR begins with assessment, treatment planning and preparation.
Before trauma processing, your therapist should understand your history, current symptoms, support system, coping resources and what you actually hope will change. Together, you may practice grounding skills, establish a stop signal and identify ways to return to the present if the work becomes too intense.
Preparation is not the warm-up you rush through to get to the “real” EMDR. Preparation is part of EMDR. If your nervous system needs more time there, that is useful clinical information—not a personal failure.
You may not have to describe every detail aloud.
Many people avoid trauma therapy because they imagine having to recount every moment in graphic detail. EMDR is not built around a prolonged, exhaustive retelling of the entire experience.
Your therapist needs enough information to provide safe and responsible care, but you may be able to process material without narrating every detail. You remain awake and aware. You can speak, pause, ask questions, change pace or stop.
EMDR is also not hypnosis. The therapist does not insert memories, decide what you should believe or take control of your mind. The material comes from you. The therapist provides structure, observes what is happening and helps you stay within a workable range.
If a therapist acts irritated when you slow down, treats your hesitation like resistance or pressures you to disclose more than you are ready to share, that is not a cute little personality quirk. It matters.
Processing can continue after the session ends.
Some people leave an EMDR session feeling lighter or calmer. Others feel tired, emotionally tender or simply ready to eat something and stop making decisions for the day. You may notice vivid dreams, new memories, different emotions or connections that continue emerging between appointments.
Those reactions do not automatically mean something went wrong, but you should know what to expect and how to contact your therapist if you are concerned. Your therapist should leave adequate time for closure rather than ending the appointment while you are still highly activated.
After a processing session, it may help to:
- Leave some breathing room in your schedule
- Eat, hydrate and rest
- Use the grounding tools you practiced
- Briefly note new memories, dreams or reactions
- Avoid judging yourself for having a response
- Contact your therapist if symptoms feel unmanageable or unsafe
Healing is not a performance review. You do not get extra credit for returning to a packed schedule while pretending your nervous system did not just do substantial work.
Training matters. So does how you feel in the room.
Credentials and training matter, especially when you are trusting someone with trauma work. Ask whether the therapist has completed an EMDRIA-approved training and how regularly they use EMDR in their clinical practice.
It is also helpful to understand the language. An EMDR-trained therapist has completed foundational EMDR training requirements. An EMDRIA Certified Therapist has pursued an additional credential involving further clinical experience, consultation and continuing education. Certification can be valuable, but it is not the only factor that determines whether a therapist is skilled or right for you.
Questions worth asking during a consultation
And then there is the less measurable piece: listen to your gut. You do not have to adore every sentence your therapist says, but you should feel respected, heard and able to be honest. If you feel consistently dismissed, rushed or pressured, pay attention to that.
EMDR can be part of a larger treatment plan.
EMDR does not have to stand alone. Depending on your needs, it may be integrated with attachment work, IFS-informed approaches, grief therapy, anxiety treatment, relational therapy or skills for emotional regulation.
Your therapist should be able to explain why EMDR may be appropriate for your goals—and what other approaches could also help. Every concern should not be squeezed through one favored technique.
If all you have is a hammer, everything starts looking suspiciously like a nail. Therapy should be more thoughtful than that.
For some people, EMDR becomes the central treatment. For others, it addresses one particular memory, trigger or belief within broader ongoing therapy. If you already have a therapist you trust, an EMDR provider may sometimes coordinate with that clinician—with your written permission—rather than replacing them.
Weekly EMDR and EMDR intensives are not the same format.
Weekly EMDR usually unfolds during recurring one-hour appointments. That format can provide ongoing support, allow more space between sessions and work well when gradual pacing is clinically appropriate.
An EMDR intensive uses a longer block—often three or six hours—to allow more uninterrupted time for assessment, preparation, processing, breaks and intentional closure. It may be useful when weekly sessions feel stop-and-start, when someone has a defined treatment target or when a difficult schedule makes recurring appointments impractical.
An intensive does not mean we cram as much trauma as possible into an afternoon. More time should create more room—not more pressure.
EMDR therapy in Indianapolis and online in Indiana and Florida
High Thrive Counseling provides in-person therapy at our Indianapolis office and secure online appointments for clients physically located in Indiana or Florida at the time of the session, depending on therapist licensure, clinical appropriateness and availability.
In-person in Indianapolis
Our Indianapolis office is convenient to Broad Ripple, Carmel, Fishers, Zionsville, Brownsburg, Westfield, Noblesville, Avon and surrounding Central Indiana communities.
Online in Indiana + Florida
Telehealth can make EMDR more accessible when travel, work, health or family logistics make an office visit difficult. We will also discuss privacy, technology and whether online EMDR is a good clinical fit.
Hi, I’m Jenny Staats, LMSW.
I provide EMDR therapy and EMDR intensives at High Thrive Counseling in Indianapolis. I work with teens and adults navigating trauma, anxiety, depression, ADHD, perimenopause and relationship concerns. My approach is thoughtful, collaborative and paced for the actual human being sitting in front of me—not an imaginary timeline for how quickly someone “should” heal.
If you are curious about EMDR but still not sure which format makes sense, that is exactly what a consultation is for.
Schedule a Free 15-Minute ConsultationQuestions about considering EMDR therapy
What does EMDR therapy feel like?
Experiences vary. During processing, you may notice images, thoughts, emotions, physical sensations or new associations. You remain awake, aware and able to pause. A therapist should explain what is happening and help you stay within a manageable range rather than pushing you through distress.
Do I have to talk about every detail of my trauma?
Not necessarily. Your therapist needs enough information to plan safe and appropriate treatment, but EMDR generally does not require an exhaustive verbal retelling of every detail. You and your therapist should discuss what information is needed and what feels manageable.
Can EMDR make me feel worse before I feel better?
Trauma processing can temporarily bring up emotion, fatigue, vivid dreams, memories or physical sensations. That does not automatically mean treatment is going badly, but reactions should be monitored. Your therapist should prepare you for possible aftereffects, provide closure and explain when to reach out for additional support.
How many EMDR sessions will I need?
There is no responsible universal number. Treatment length depends on your goals, history, current stability, complexity of the concern and response to therapy. A single event may require a different course than longstanding or repeated trauma. Your therapist can offer a more individualized recommendation after assessment.
Can EMDR therapy be done online?
Yes, EMDR can be provided through secure telehealth when it is clinically appropriate. Online work requires privacy, reliable technology and a plan for staying grounded before and after the session. High Thrive Counseling offers online therapy to eligible clients located in Indiana and Florida at the time of the appointment.
How do I know whether I am ready for EMDR?
You are not expected to determine readiness by yourself. Your therapist will consider current safety, emotional stability, dissociation, coping resources, support and the treatment target. Sometimes EMDR processing can begin soon; sometimes additional preparation or another type of support should come first.
Is an EMDR intensive better than weekly EMDR?
No format is automatically better. Weekly EMDR offers gradual work and ongoing support. An intensive offers longer, more concentrated blocks with fewer repeated starts and stops. The best fit depends on your goals, readiness, schedule, support and clinical needs.
Not sure whether EMDR is the right next step?
You do not need to diagnose yourself, choose the perfect treatment format or arrive with your trauma organized into a tidy little spreadsheet. A consultation can help determine whether weekly EMDR, an EMDR intensive, more preparation or another type of therapy makes the most sense.