What is EMDR and how does it work?
- Ashley Sheff
- Feb 19
- 3 min read
If you’ve been looking for trauma therapy, you may have come across the term EMDR and wondered what it actually is — and whether it could help you.
Many of the clients we work with are curious about EMDR because they feel stuck. They’ve tried to “talk through” their experiences, they understand their patterns logically, and yet the distress is still there — showing up as anxiety, overwhelm, triggers, or a constant sense of being on edge.
EMDR is different from traditional talk therapy, and for many people it allows healing to happen in a faster, deeper, and more lasting way.
EMDR stands for Eye Movement Desensitization and Reprocessing.
It is an evidence-based therapy that helps your brain process and heal from distressing experiences that feel “stuck” in your nervous system.
When something overwhelming happens — especially if you didn’t have enough support at the time — your brain may store that memory in a way that keeps the emotions, body sensations, and beliefs connected to it feeling very present.
That’s why trauma can feel like it’s still happening, even when you know you’re safe.
EMDR helps your brain reprocess those experiences so they no longer carry the same intensity.
What kinds of concerns can EMDR help with?
EMDR is widely known for treating trauma, but it can also help with:
Childhood trauma
Birth or medical trauma
Anxiety and panic
Feeling stuck in fight-or-flight
People-pleasing and perfectionism
Negative core beliefs (such as “I’m not good enough,” “I’m not safe”)
Grief and loss
Disturbing memories that won’t fade
Many people seek EMDR because they are tired of understanding their past, but still feeling controlled by it.
How does EMDR actually work?
EMDR uses bilateral stimulation (such as eye movements, tapping, or alternating sounds) while you briefly bring a memory, belief, or feeling to mind.
This helps activate your brain’s natural processing system — the same system involved in REM sleep — so the experience can be integrated in a new way.
You are not reliving the trauma.
You are:
staying grounded in the present
working at your own pace
supported the entire time by your therapist
Over time, people often notice:
the memory feels more distant
triggers decrease
the body feels calmer
negative beliefs shift naturally
For example:
“I’m not safe” → “I got through that and I’m safe now”
“I’m not enough” → “I am worthy”
Is EMDR therapy overwhelming?
This is one of the most common concerns, especially if you had a bad experience with EMDR in the past.
A well-trained EMDR clinician will not move into reprocessing right away. EMDR is comprised of eight phases.
The first phase of EMDR is History Taking & Treatment Planning. This is similar to what you might imagine therapy to look or feel like, whether you ever do EMDR reprocessing or not.
The second phase of EMDR is Preparation. This is where we focus on building coping skills, regulating your nervous system, and creating a sense of safety.
It is very important to me as a clinician to ensure you are well resourced prior to moving into reprocessing. We will always go at a pace that feels manageable to you and you are always in control of the pace.
What does EMDR therapy look like in a session?
EMDR sessions are collaborative and structured, but still warm and relational.
Your therapist will:
Help you identify what you want to work on
Teach grounding and regulation skills
Support you through short sets of bilateral stimulation
Check in frequently to make sure you feel comfortable
You don’t have to have the “right words.”
You don’t have to tell every detail of what happened.
EMDR can be especially helpful for:
Birth trauma
Pregnancy loss
Medical experiences
Childhood attachment wounds that show up in parenting
High-functioning adults who feel constantly overwhelmed
It allows healing to happen without having to stay stuck in the story.
How to know if EMDR is right for you
EMDR may be a good fit if:
You feel triggered by past experiences
You’re tired of just coping and want real change
You notice strong body reactions to memories or stress
You feel stuck in patterns you logically understand
You want a therapy that works at a deeper level
You do not need to have a single “big trauma” for EMDR to help.
Looking for support?
Ashley Sheff Counseling Services is a trauma-informed group practice offering EMDR for those navigating trauma, anxiety, perinatal experiences, and recovery.
Our EMDR-trained clinicians work collaboratively with you at a pace that feels safe and supportive, and we carefully match each client with the therapist who best fits their needs.
We offer virtual therapy throughout Pennsylvania, Delaware, Florida, and New Jersey.
You don’t have to keep carrying this alone.
Schedule a free 15-minute consultation to learn more about EMDR and get matched with the right clinician → www.ashleyshefflcsw.contact
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