What Is EMDR Therapy? A Complete Guide to How It Works, Who It Helps, and Why It's So Effective
If you've been researching trauma therapy, you've probably come across EMDR. Maybe your doctor recommended it, a friend swore by it, or you stumbled across it while searching for help with anxiety, PTSD, or painful memories that just won't fade.
But what exactly is EMDR therapy? How does moving your eyes back and forth actually help heal trauma? And is it really as effective as people say?
In this guide, we'll explain everything you need to know about EMDR—what it is, how it works, the science behind it, who it helps, and what to expect if you decide to try it. Whether you're in Ajax, Pickering, Oshawa, or anywhere in Durham Region, this guide will help you understand whether EMDR therapy might be right for you.
What Is EMDR Therapy?
EMDR stands for Eye Movement Desensitization and Reprocessing. It's a type of psychotherapy developed in the late 1980s by psychologist Francine Shapiro, who discovered that certain eye movements could reduce the intensity of disturbing thoughts and memories.
Unlike traditional talk therapy, EMDR doesn't require you to spend hours describing every detail of your traumatic experiences. Instead, it uses a structured approach that helps your brain reprocess traumatic memories so they no longer trigger the same emotional and physical responses.
Think of it this way: when something traumatic happens, your brain sometimes stores the memory incorrectly—like a file that got corrupted. The memory stays "stuck" in your nervous system, complete with all the emotions, physical sensations, and beliefs you had at the time. That's why a sound, smell, or situation can suddenly transport you back to that moment, flooding you with fear, panic, or distress as if it's happening all over again.
EMDR helps your brain properly process and store these memories. The traumatic event doesn't disappear—you still remember it happened—but it loses its emotional charge. You can think about it without being hijacked by overwhelming feelings.
How Does EMDR Therapy Work?
EMDR therapy follows an eight-phase protocol that guides you from assessment and preparation through memory processing and integration. Here's what happens:
The Role of Bilateral Stimulation
The most distinctive feature of EMDR is bilateral stimulation—rhythmic left-right stimulation that can be achieved through eye movements (following your therapist's finger or a light bar), alternating taps on your hands or knees, or audio tones that alternate between ears.
During EMDR processing, you'll briefly focus on a targeted traumatic memory—including the image, the negative belief you hold about yourself because of it, and the emotions and body sensations it brings up—while simultaneously engaging in bilateral stimulation.
This dual focus activates your brain's natural healing mechanisms, similar to what happens during REM sleep when your eyes move rapidly and your brain processes the day's experiences. The bilateral stimulation appears to help "unlock" the stuck memory, allowing your brain to reprocess it and store it properly.
What Happens During Processing
During an EMDR session, you might notice the memory changing—becoming less vivid, feeling more distant, or shifting in unexpected ways. You might have new insights or connections. The physical sensations associated with the memory (the tightness in your chest, the knot in your stomach, the racing heart) typically begin to fade.
One thing that surprises many clients is how much can shift without having to describe every detail of what happened. EMDR works directly with how your brain has stored the memory, allowing natural healing to occur. For people who find it difficult or overwhelming to talk extensively about their trauma, this can be a significant relief.
The Eight Phases of EMDR
Phase 1 – History and Treatment Planning: Your therapist learns about your history, identifies target memories for processing, and develops a treatment plan.
Phase 2 – Preparation: You learn coping techniques to manage distress during and between sessions. This phase ensures you feel safe and resourced before processing begins.
Phase 3 – Assessment: You identify specific components of the target memory: the image, negative belief, emotions, and body sensations.
Phases 4-7 – Desensitization, Installation, Body Scan, and Closure: The active processing phases where bilateral stimulation is used to reprocess the memory, install positive beliefs, clear any remaining body tension, and ensure you leave the session feeling stable.
Phase 8 – Reevaluation: At the start of subsequent sessions, your therapist checks how well the processing held and whether additional work is needed.
The Science Behind EMDR: Why Does It Work?
EMDR is built on the Adaptive Information Processing (AIP) model, which proposes that our brains have a natural ability to process and heal from difficult experiences—but sometimes this system gets overwhelmed or blocked, leaving memories inadequately processed and causing ongoing symptoms.
Research suggests several mechanisms that may explain EMDR's effectiveness:
Working Memory Theory: When you hold a traumatic memory in mind while simultaneously engaging in bilateral stimulation, you're taxing your working memory. This dual demand appears to reduce the vividness and emotional intensity of the memory. Studies show that the memory becomes less distressing when your brain has to divide its attention.
REM Sleep Connection: The eye movements in EMDR may mimic what happens during REM (rapid eye movement) sleep, when your brain naturally processes memories and emotions. EMDR may be tapping into and enhancing this natural healing process.
Neurobiological Changes: Brain imaging studies have shown changes in brain activity following EMDR treatment, including reduced activity in the amygdala (the brain's fear center) and increased activity in areas associated with rational thinking and memory integration.
Is EMDR Evidence-Based? What the Research Says
EMDR is one of the most extensively researched treatments for trauma. It's not alternative medicine or a fringe therapy—it's a scientifically validated treatment recommended by leading health organizations worldwide.
Recognized as a First-Line Treatment
EMDR therapy is recommended as a first-line treatment for PTSD and trauma-related disorders by the World Health Organization (WHO), the American Psychological Association (APA), the International Society for Traumatic Stress Studies (ISTSS), the U.S. Department of Veterans Affairs, and the UK's National Institute for Health and Care Excellence (NICE).
These recommendations aren't given lightly. They're based on rigorous systematic reviews of randomized controlled trials—the gold standard of clinical research.
What the Studies Show
Multiple meta-analyses (studies that combine data from many individual studies to draw broader conclusions) have demonstrated EMDR's effectiveness:
Research shows that EMDR significantly reduces PTSD symptoms, with meta-analyses finding moderate to large effect sizes. Some studies have found EMDR to be as effective as—or in some cases more effective than—cognitive behavioral therapy (CBT) for trauma, without requiring the extensive homework assignments that CBT typically involves.
EMDR has also been successfully used to treat trauma in children, with randomized controlled studies and meta-analyses demonstrating its effectiveness with younger populations. Studies show it can be effective for early intervention after a traumatic event, potentially preventing the development of PTSD.
Beyond PTSD, research has shown promising results for EMDR in treating depression (with one meta-analysis including 25 studies and over 1,000 participants showing significant benefits), anxiety disorders, phobias, and even symptoms in people with chronic pain and substance use disorders.
Long-Term Results
Importantly, the benefits of EMDR appear to last. Studies following participants months and even years after treatment show that improvements are maintained over time. Unlike some treatments where symptoms gradually return, EMDR seems to create lasting change by actually transforming how the traumatic memory is stored in the brain.
Who Benefits from EMDR Therapy?
EMDR was originally developed for PTSD, but research has expanded its applications significantly. Here's who can benefit from EMDR therapy:
People with PTSD
Whether your PTSD stems from a single traumatic incident (a car accident, assault, medical emergency, or sudden loss) or ongoing trauma (childhood abuse, domestic violence, combat exposure), EMDR can help. It's particularly effective for people who experience flashbacks, nightmares, hypervigilance, and avoidance behaviors.
Survivors of Childhood Trauma
Many adults carry wounds from childhood—abuse, neglect, emotionally unavailable parents, bullying, or household dysfunction. These experiences shape how we see ourselves and relate to others, often creating patterns that persist into adulthood. EMDR can help heal these early attachment wounds and change the negative beliefs ("I'm not good enough," "I'm unlovable," "The world isn't safe") that formed in childhood.
People with Complex PTSD (CPTSD)
Complex PTSD develops from prolonged, repeated trauma—often in childhood or in situations where escape was difficult (like domestic abuse). CPTSD involves not just the classic PTSD symptoms but also difficulties with emotional regulation, negative self-perception, and relationships. EMDR, often combined with approaches like Internal Family Systems (IFS), can address these deeper, more complex trauma responses.
First Responders and Healthcare Workers
Police officers, firefighters, paramedics, nurses, and other first responders are repeatedly exposed to critical incidents and traumatic scenes. This cumulative exposure can lead to PTSD, compassion fatigue, and burnout. EMDR can help process these occupational traumas and reduce the ongoing impact of the work.
People with Anxiety and Depression
Research increasingly shows that many cases of anxiety and depression have roots in past adverse experiences—even experiences that might not seem "traumatic enough" to count. Stressful life events like relational problems, job loss, divorce, or humiliation can leave lasting imprints. EMDR can target these underlying experiences and provide relief that other treatments haven't achieved.
People with Phobias
Specific phobias—whether of dental procedures, flying, public speaking, or other situations—often have a triggering experience at their root. EMDR can target that original experience and reduce the phobic response.
People Who Haven't Found Relief Elsewhere
If you've tried talk therapy and felt like you're going in circles, or if you understand your issues intellectually but can't seem to feel different, EMDR might help. Because it works directly with how memories are stored in the brain and body, EMDR can sometimes create change where insight-based therapies have plateaued.
What Makes EMDR Different from Other Therapies?
Several features distinguish EMDR from other trauma treatments:
No detailed verbal recounting required: Unlike exposure therapies that require you to describe your trauma in detail repeatedly, EMDR allows you to process memories with minimal verbalization. You hold the memory in mind, but you don't have to narrate every detail to your therapist. This can be particularly helpful for traumas that feel too shameful, overwhelming, or difficult to put into words.
No homework between sessions: Many evidence-based trauma treatments require daily homework—listening to recordings of your trauma narrative, practicing exposure exercises, or completing worksheets. EMDR doesn't require homework between sessions, which some clients find more manageable.
Relatively rapid results: While EMDR is a commitment that happens over time, many people notice meaningful shifts relatively quickly—sometimes within just a few sessions for single-incident traumas. Complex trauma takes longer, but clients often report feeling calmer, sleeping better, and reacting less intensely to triggers early in the process.
Works with the body, not just the mind: Trauma lives in the body as much as the mind. EMDR addresses the physical sensations associated with traumatic memories—the chest tightness, the stomach knots, the muscle tension—not just the thoughts and emotions.
What to Expect in EMDR Therapy
If you're considering EMDR therapy in Ajax or Durham Region, here's what the process typically looks like at The Relationship Agency:
Free Consultation
Your journey starts with a free 20-minute consultation. You'll meet with our trauma therapist Dee Martin, share what's going on, and ask any questions about the EMDR process. There's no obligation—just honest information to help you decide if it's right for you.
Intake and History
Your first full session involves getting to know you—your history, what brought you to therapy, your goals, and what you need to feel safe in the process. Together, you'll identify the memories and experiences that are contributing to your current struggles.
Preparation Phase
Before any memory processing begins, we spend time building your emotional resources and coping skills. You'll learn techniques to calm your nervous system and manage distress. This phase is critical—we never rush it. Some clients need several weeks of preparation; others are ready sooner. We move at your pace.
Processing Sessions
Once you're ready, the active EMDR work begins. Sessions at The Relationship Agency are 50-75 minutes, allowing adequate time for processing and closure. During processing, you'll briefly focus on targeted memories while engaging in bilateral stimulation. Your therapist guides you through the process, checking in regularly and ensuring you feel stable before ending each session.
Integration
As traumatic memories lose their emotional charge, we work to strengthen positive beliefs about yourself and integrate your new perspective into daily life. This is where you start noticing real changes: racing thoughts quiet down, physical anxiety symptoms ease, conflicts with loved ones decrease, and you feel more present rather than constantly on guard.
EMDR Intensives: Accelerated Healing
For clients ready to make concentrated progress, The Relationship Agency offers EMDR Therapy Intensives—extended sessions or multiple-day formats that allow you to dive deep into healing work.
Intensives can be particularly helpful if you want to make significant progress without the stop-and-start rhythm of weekly sessions, if you're dealing with a specific event or upcoming trigger (like a court date or anniversary), if you're traveling from outside Durham Region and want to accomplish more in fewer visits, or if you simply want to accelerate your healing.
Ask about our intensive options during your consultation.
EMDR Therapy at The Relationship Agency in Ajax
At The Relationship Agency, EMDR therapy is provided by Dee Martin, a Registered Social Worker (RSW) with specialized training in trauma treatment. Dee completed EMDRIA-approved EMDR Basic Training through the S.A.F.E Approach and holds additional certifications in Trauma-Focused Cognitive Behavioral Therapy, Traumatic Incident Reduction, and Internal Family Systems (IFS).
Dee integrates EMDR with IFS therapy, which is especially powerful for complex trauma. IFS helps you understand the different "parts" of yourself that developed to protect you from trauma, allowing for deeper, more comprehensive healing.
"I'm fascinated by human resilience," Dee says. "The remarkable ways our brains and nervous systems adapt to protect us—and how, with the right support, they can heal."
Our Ajax Office
Our Ajax trauma therapy office is located at 62 Harwood Ave South—a warm, comfortable space designed to help you feel safe and at ease. We're just minutes from Highway 401, making us easily accessible from Ajax, Pickering, Whitby, Scarborough, and throughout Durham Region. Free parking is available on-site.
Our waiting room features comfortable seating, a lending library, complimentary coffee and snacks, and yes—Diet Coke in the fridge. We believe the little things matter when you're doing hard work.
Can't make it to our Ajax location? We also offer virtual EMDR therapy for clients across Ontario.
Is EMDR Therapy Right for You?
EMDR might be a good fit if you experience intrusive memories, flashbacks, or nightmares about past events. It may help if you find yourself easily triggered by reminders of something that happened, if you feel stuck in patterns you can't seem to change despite understanding them, or if you experience anxiety, depression, or relationship difficulties that seem rooted in past experiences.
EMDR is also worth considering if traditional talk therapy hasn't created lasting change, if you find it difficult or overwhelming to talk extensively about your trauma, or if you experience strong physical symptoms (panic, tension, stomach issues) related to past events.
EMDR isn't the right fit for everyone. During your consultation, we'll help you determine whether EMDR is appropriate for your specific situation or whether another approach might serve you better.
Ready to Start Healing?
If trauma, anxiety, or painful memories are keeping you stuck, EMDR therapy offers a path forward. The research is clear, the results are lasting, and you don't have to keep suffering.
Here's what we want you to know: It absolutely is possible to heal from trauma. The racing thoughts can quiet. The hypervigilance can ease. The relationships that feel so hard can become sources of comfort and connection. You don't have to carry this alone anymore.
Book your free EMDR consultation today. Click "Get Started" on our website or call us at (866) 982-3441. We'll answer your questions, explain the process, and help you decide if EMDR therapy is right for you.
We serve clients from Ajax, Pickering, Whitby, Oshawa, Scarborough, and throughout Durham Region. Whether you visit our Ajax office or connect with us virtually, we're here to support your healing.
The Relationship Agency
EMDR Therapy, Trauma Therapy, and Couples Counselling
Ajax | Oshawa | Virtual Therapy Across Ontario
62 Harwood Ave South, Ajax, ON
(866) 982-3441
About the Author: Deidre (Dee) Martin, RSW, MSW, is a trauma therapist at The Relationship Agency specializing in EMDR therapy for PTSD, complex trauma, childhood trauma, and attachment wounds. She is registered with the Ontario College of Social Workers and Social Service Workers (OCSWSSW) and has completed EMDRIA-approved EMDR training.
