EMDR
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EMDR (Eye Movement Desensitization and Reprocessing) is a form of psychotherapy developed by Dr. Francine Shapiro in 1987. It was originally designed for people with post-traumatic stress disorder (PTSD), although it is now also used in the treatment of anxiety, depression, eating disorders, and chronic pain.
The main idea behind EMDR is to support the brain’s natural self-healing processes. Trauma is “unlocked” through the stimulation of both brain hemispheres – for example, by means of eye movements, tactile stimulation, or auditory stimulation.
EMDR is recommended by numerous international institutions, including the WHO, APA, NICE, the U.S. Departments of Veterans Affairs and Defense, as well as the Polish Society for EMDR Therapy.
Why It Works – Neurobiology in Practice
Traumatic memories are often encoded in the “emotional part of the brain” without integration with the cognitive part. As a result, present-day stimuli can trigger old feelings, thoughts, or bodily tension.
EMDR helps to:
- reduce anxiety responses,
- integrate memories in a more adaptive way,
- improve communication between the brain’s hemispheres,
- transform unprocessed memories into a historical narrative – turning them from traumatic experiences into neutral memories.
What Does the Therapy Process Look Like?
The Eight Phases of EMDR
Each EMDR session — and the entire treatment plan — is based on eight clearly defined phases:
Phase 1: History Taking and Treatment Planning
This usually takes 1–2 sessions. The therapist gathers a life history, learns about specific problems, and works with the client to select therapeutic targets: past memories, emotions in present-day life, and skills the client wishes to develop for the future.
Phase 2: Preparation
Over 1–4 sessions, the client learns techniques for coping with intense stress or discomfort — such as breathing exercises, relaxation techniques, and the “safe place” method. Trust between the client and therapist is also built, which is crucial for the work ahead.
Phase 3: Assessment
The client selects a specific aspect of a memory: an image, a negative belief about themselves, a feeling, and a bodily sensation. Assessment is based on two scales: SUD (Subjective Units of Disturbance – distress level from 0 to 10) and VOC (Validity of Cognition – truthfulness of a positive belief from 1 to 7).
Phase 4: Desensitization
The client focuses on the chosen image and negative belief while the therapist guides bilateral stimulation — such as eye movements, alternating sounds, or tapping. After each “set” of stimuli, the client describes what came to mind — new images, thoughts, or emotions. The session continues until the SUD score drops to around 0–1 or 2.
Phase 5: Installation
After desensitization, the therapist strengthens positive beliefs (e.g., “I am safe,” “I am worthy of respect”). This positive statement is “installed” in the mind with further sets of bilateral stimulation until it reaches a high VOC score (7 = completely true).
Phase 6: Body Scan
The client once again recalls the therapeutic target and checks whether any physical tension remains. If so, the therapist uses additional stimulation to release it — continuing until the body no longer reacts with tension.
Phase 7: Closure
Each session ends with stabilization: if the memory has not been fully processed, the client learns calming techniques, receives between-session assignments (such as journaling), and the therapist ensures the client leaves the session feeling less tense than when they arrived.
Phase 8: Reevaluation
This opens each subsequent session: the therapist checks how things have been between sessions — whether new problems have appeared or previous goals have been met. If new difficulties arise, the treatment plan is updated.
How Long Does It Take?
A standard EMDR session lasts 50 minutes.
Processing a single memory (target) usually requires at least 2–4 sessions.
The entire course of therapy — depending on the complexity of the client’s history — can last from several weeks to a few months (and in cases of multiple traumatic memories, sometimes several years).
Meta-analyses show that 77–90% of clients with PTSD no longer meet diagnostic criteria after 6–12 EMDR sessions.
The Client’s Experience – What Is It Like?
What Happens in a Session?
The client recalls a specific memory, focusing on a negative thought (e.g., “I am worthless”) and a physical sensation (e.g., tightness in the chest).
Through eye movements, sounds, or tactile stimulation provided by the therapist, these elements are stimulated bilaterally.
The client simply notices whatever comes up — new images, thoughts, or feelings — without overanalyzing them.
The process is repeated until the emotional weight decreases (low SUD) and the positive belief begins to feel true (high VOC).
The client remains in control throughout the entire session — they can stop the stimulation at any time if the discomfort becomes too intense.
At the end, the therapist helps reduce any remaining tension, explains what processes to expect, and provides guidance for coping between sessions.
What Might the Client Experience Between Sessions?
Vivid dreams, delayed emotions, and sometimes a temporary increase in symptoms may occur — this is a sign that the brain is still processing the therapeutic material.
Fatigue, weakness, or headaches are also common, as the nervous system is actively working to “reorganize” the memory.
Potential Benefits and Possible Side Effects
Benefits of EMDR:
- Rapid reduction of trauma symptoms – results often appear sooner than with traditional cognitive-behavioral therapy.
- Allows work on trauma without the need to verbally describe every detail of the event.
- Supports the integration of emotions, beliefs, and the body – leading to lasting changes in the client’s functioning.
Possible Adverse Reactions:
- Temporary increase in anxiety, sadness, or anger during and after the session; sometimes nightmares or flashbacks.
- Fatigue, irritability, or low mood – a natural response of the nervous system.
- In cases of complex psychiatric disorders (e.g., active psychosis, personality disorders without stabilization), EMDR may be too intense – it requires stability and the ability to manage emotions.
Who Is EMDR For?
EMDR works best for people who:
- have experienced traumatic events (PTSD, accidents, abuse, illness, disaster),
- struggle with anxiety, phobias, low self-esteem, or depression,
- have difficulty regulating emotions,
- are ready to work in collaboration with a certified EMDR therapist.
It is not recommended for clients who lack emotional stability or whose current life is burdened by active, ongoing stress or trauma.
In Poland, EMDR is conducted only by certified psychologists, psychotherapists, or psychiatrists who have completed the required training and supervision.
Summary
EMDR is a well-researched and recommended method for helping people with traumatic experiences. Through its eight phases, clients gain tools for processing trauma, achieving emotional stabilization, and strengthening positive self-beliefs. Although the therapy may cause temporary discomfort, its effects are often both rapid and lasting. When guided by a qualified therapist, clients can feel fully in control of the process, allowing the body and mind to begin healing naturally.
EMDR Therapy in Łódź– Frequently Asked Questions (Q&A)
1. Is EMDR just “waving eyes”?
No. Eye movements (or sounds, taps) are just one tool. EMDR therapy is an eight-phase, structured process that includes conversation, planning, learning self-regulation techniques, and working with beliefs and emotions. Bilateral stimulation simply supports the brain’s natural memory processing.
Do I have to tell every detail of what happened to me?
No. EMDR does not require sharing the details of the trauma. The therapist only needs to know the general emotional context (“It was something my brother did”). This makes EMDR helpful for people who find it difficult to talk about their past.
Does EMDR hurt? Can it be dangerous?
EMDR does not cause physical pain, but it can be emotionally challenging, as it touches on painful memories. Intense emotions, tears, and body tension may arise during a session. This is a natural part of the processing, and your therapist will help you manage it. EMDR may not be suitable for people who are psychologically unstable, which is why it is always preceded by a thorough intake.
How should I prepare for my first EMDR session?
No special preparation is needed. Just:
- wear comfortable clothing,
- be ready to talk about what you want to change,
- be open to a new experience.
It’s important to inform your therapist about your current wellbeing, trauma history, diagnoses, and medications—this helps adjust the therapy pace.
Does it work for everyone?
No method works for everyone, but EMDR’s effectiveness is very well documented. Clinical studies show that 77–90% of PTSD patients no longer meet diagnostic criteria after several sessions. Sometimes EMDR works best when combined with other forms of therapy.
How long does EMDR therapy take?
It depends on the complexity of the problem:
- a single specific memory can be processed in 1–3 sessions,
- full therapy (including emotional regulation training, stabilization, and preparation) usually takes several weeks to a few months,
- for complex trauma (e.g., childhood trauma), the process can take longer.
What happens between sessions?
After a session you may experience:
- vivid dreams,
- temporary emotional intensification,
- new memories.
This is a sign that processing is ongoing. Your therapist may suggest keeping a journal or using self-regulation techniques between sessions. If something concerns you, bring it up in your next session.
Can EMDR make me feel worse?
Temporarily—yes. Emotions may intensify at first before they ease. This is part of the therapeutic process. If you feel destabilized, it’s important to tell your therapist—slowing down or returning to stabilization may help.
Can EMDR be combined with other therapies?
Yes. EMDR can be:
- a primary therapy,
- a complementary method alongside CBT, psychodynamic therapy, couples therapy, etc.
Does EMDR work if I don’t “see” anything during the session?
Yes. EMDR is not about “visualization” in the sense of movie-like images. Some people experience emotions, others feel tension in the body, and some hear internal voices or have “empty” thoughts. Everything that arises—or doesn’t—is part of the process. Not having clear images does not mean the therapy isn’t working.
Does EMDR “erase” memories?
No. EMDR therapy does not remove memories; it changes the way they are stored in the brain. After therapy, you still remember what happened, but it no longer triggers such intense emotions or bodily reactions.
Can EMDR be done online?
Yes—many therapists provide EMDR remotely. Research shows that online therapy can be just as effective, as long as safety and stabilization measures are in place.
Do I need a PTSD diagnosis to benefit from EMDR?
No. EMDR can help with a variety of difficulties, including:
- anxiety,
- mood disorders,
- difficult childhood memories,
- low self-esteem,
- challenging relationships and relational patterns.
You don’t need a formal diagnosis to benefit from this therapy.
Is EMDR safe for pregnant women?
Yes—if the woman feels emotionally stable and wants to work on specific difficulties, EMDR can be safely used during pregnancy. The therapist will always consider her health, stress levels, and emotional needs.
What if I don’t remember a specific past event?
You don’t need to remember everything in detail. Sometimes it’s enough to focus on the feeling associated with the issue (e.g., “I feel guilty but don’t know why”) or a symbolic image. EMDR also allows work with unconscious or partially hidden memories.
Does EMDR change personality?
No, it does not change personality—but it can change how you respond to the world. People often report feeling “more themselves” after therapy, with greater calm, better access to emotions, less automatic reacting, and more conscious choice in their behaviors.
Does EMDR work if I don’t feel strong emotions?
Yes. Some people have “frozen” emotions (common in trauma). EMDR can help gently release them without force. You don’t need to cry or “fall apart” for the process to be effective.