EMDR Therapy: How It Works and What to Expect

EMDR (eye movement desensitization and reprocessing) is a structured therapy for trauma. You bring an upsetting memory to mind while you follow a back-and-forth movement or sound, and over a series of sessions the goal is for the memory to become less distressing. The VA's National Center for PTSD lists EMDR among the talk therapies that work best for PTSD. We offer EMDR therapy in Falls Church, in Ashburn and by telehealth across Virginia.

How EMDR works

Trauma memories can be stored differently from other memories. They are hard to make sense of and easy to set off by everyday cues. Trauma can also leave you with harsh beliefs about yourself.

In a session you hold the memory in mind, along with the thoughts and body sensations that come with it. At the same time you follow your therapist's moving finger, a light, or tones that alternate between your ears. The VA says the back-and-forth movement helps you stay in the present while your brain processes the past. EMDR aims to help the event feel like a past memory that is no longer so distressing.

You don't have to describe the trauma in detail. In most cases you won't be asked to talk through what happened, though you will be asked to think about it during the session. There is no homework between sessions.

The eight phases

The EMDR International Association (EMDRIA) describes eight phases in a set order. Much of the early work comes before any memory processing.

1. History and treatment planning. Your therapist learns your history and goals, and together you choose which memories to work on.

2. Preparation. You learn grounding and calming skills to use when a session gets hard.

3. Assessment. You pick a target memory and name the negative belief, the feelings and the body sensations tied to it.

4. Desensitization. You hold the memory in mind during short sets of eye movements, taps or tones, and say briefly what you notice between sets.

5. Installation. Once the memory is less distressing, you strengthen a positive belief to replace the negative one.

6. Body scan. You check for tension that still goes with the memory.

7. Closure. Each session aims to end with you calm and steady.

8. Reevaluation. The next session starts by checking how the memory feels now.

How long EMDR takes

The VA describes a typical course as about 3 months of weekly sessions, each 50 to 90 minutes. Many people notice a change after a few sessions. EMDRIA says preparation takes 1 to 4 sessions for most people, and may take longer for people with a very traumatized background or certain diagnoses. Your therapist will give you a rough timeline after the first sessions and adjust it as you go.

What it feels like

Expect some discomfort. Focusing on a painful memory brings up feelings. The VA says these feelings are usually brief and tend to ease as treatment goes on. EMDRIA notes that processing may continue between sessions, and new memories or feelings may come up. Your therapist will go over what to expect and will close every session with grounding.

What EMDR is used for

The research is strongest for PTSD. The VA's National Center for PTSD names three talk therapies that work best for PTSD: Cognitive Processing Therapy, Prolonged Exposure and EMDR. About 6 in every 100 people in the U.S. will have PTSD at some point in their lives.

Our clinicians also use EMDR when anxiety traces back to specific memories. The evidence for that use is thinner than for PTSD, and your therapist will go over the options with you. Our trauma therapy page describes the other approaches we use.

Most people who live through a frightening event have strong reactions at first, and NIMH notes that for most people these ease over time. NIMH advises professional help when distressing symptoms last 2 weeks or more.

When to prepare first

EMDR isn't the right first step for everyone. Before any memory processing, your therapist will talk with you about whether now is the right time, and whether to spend longer on preparation or start with another approach.

If EMDR doesn't fit, we'll help you find an approach that does. Many of our therapists also offer CBT, DBT, somatic therapy and brainspotting, a related method.

Questions to ask an EMDR therapist

• What EMDR training have you completed: EMDRIA-approved basic training, EMDRIA certification, or approved consultant status?

• How much of your work is with the kind of trauma I've been through?

• How will we decide that I'm ready for memory processing?

EMDR at Think Happy Live Healthy

We see clients in person at our Falls Church office (256 N. Washington St.) and our Ashburn office (20955 Professional Plaza), and by telehealth anywhere in Virginia. Our referral coordinator matches you with a therapist who offers EMDR, and you can start with a free 15-minute consultation. Our licensed clinicians are in-network with Anthem and CareFirst Blue Cross Blue Shield plans, including FEP. We don't accept Medicare or Medicaid plans. Superbills are available for other insurance.

Request an appointment or call 703-942-9745.

If you are in crisis, call or text 988 to reach the Suicide & Crisis Lifeline, free and open 24/7, or call 911.

Sources

• VA National Center for PTSD. Eye Movement Desensitization and Reprocessing (EMDR) for PTSD. Last updated September 25, 2026.

• VA National Center for PTSD. PTSD Treatment Basics. Last updated May 5, 2026.

• VA National Center for PTSD. How Common Is PTSD in Adults? Last updated September 25, 2026.

• EMDR International Association. Experiencing EMDR Therapy. No date shown. Accessed September 29, 2026.

• National Institute of Mental Health. Traumatic Events and Post-Traumatic Stress Disorder (PTSD). Last reviewed December 2024.

• National Institute of Mental Health. Caring for Your Mental Health. Last reviewed April 2026.

• 988 Suicide & Crisis Lifeline.

This article is for education. It does not replace care from a licensed clinician.