As a trauma therapist with years of experience walking alongside people through some of the most painful chapters of their lives, I know that not every therapy approach works for every person. Trauma can leave us feeling stuck: emotionally overwhelmed, disconnected from ourselves, and unsure how to move forward. You may have tried talk therapy or improved your coping strategies only to feel that certain memories, sensations, or beliefs continue to hold power over your life. If that resonates with you, you’re not alone, and eye movement desensitization and reprocessing therapy, commonly referred to as EMDR, may be exactly the tool you’ve been looking for.
EMDR is a powerful, evidence-based therapy that helps people heal from trauma by working directly with the nervous system and memory networks. Rather than just talking about what happened, EMDR utilizes external stimuli to help your brain reprocess those experiences so they no longer feel threatening in the present. In my work, I’ve seen clients engage in EMDR and reclaim hope, self-trust, and freedom from trauma they thought would haunt them forever.
What Is EMDR, and How Does It Work?
EMDR therapy involves recalling distressing experiences while engaging in bilateral stimulation, such as eye movements, tapping, or auditory tones. This process supports the brain in reprocessing “stuck” traumatic memories – helping them become less emotionally charged and more fully integrated.
Clients don’t have to retell every detail of their trauma; instead, we work together to access the memory, identify what it brings up emotionally and physically, and guide the brain toward healing. For many, this feels like a relief compared to more traditional talk therapies. Rather than being driven by reinterpretation from the clinician, EMDR facilitates clients’ own emotional and intellectual reprocessing of the trauma.
EMDR consists of eight phases:
History Taking
The therapist gathers information about the client’s past, current symptoms, and suitability for EMDR
Collaboratively identify target memories to process
Establish a treatment plan and assesses readiness for EMDR
Preparation
Education about EMDR and what to expect
Development of trust and rapport
Building coping strategies (e.g., grounding, secure place visualization) for emotional regulation
Assessment
Identification of a specific target memory
Components of the memory are assessed:
Image (worst part of the memory)
Negative cognition (e.g., “I am powerless”)
Positive cognition (e.g., “I am in control now”)
Emotions and body sensations
Validity of Cognition (VOC) and Subjective Units of Disturbance (SUD) scales are used.
Desensitization
Client focuses on the memory while engaging in bilateral stimulation (e.g., eye movements, tapping)
Goal is to reduce the distress (SUD rating) linked to the memory
Memory may evolve, and new insights or associations may arise
Installation
The therapist helps strengthen the chosen positive cognition
Goal is to increase the VOC (how true the positive belief feels)
Body Scan
Client is asked to mentally scan their body while thinking of the target and positive cognition
Any residual physical tension is targeted for further processing
Closure
Helps the client return to a state of equilibrium at the end of the session
Techniques may be used to help the client self-soothe
If the memory wasn’t fully processed, it is “contained” until the next session
Reevaluation
Conducted at the beginning of the next session
Therapist evaluates the effects of previous processing, whether the memory is resolved, and if further work is needed
Why EMDR? The Benefits Are Real
Gold-Standard Treatment: EMDR is one of three treatments highly recommended by the National Center for PTSD
Relief from Symptoms: Many clients report feeling significant emotional relief in fewer sessions than with traditional therapies.
Less Intensive: You’re not required to talk through every detail of your trauma to benefit from the work.
Whole-Person Healing: EMDR supports emotional regulation, self-esteem, and post-traumatic growth—not just symptom reduction.
You’re in Good Company: Celebrities Who’ve Found Healing Through EMDR
You might be surprised by how many public figures have turned to EMDR to address personal trauma:
Miley Cyrus shared that EMDR helped her cope with performance anxiety rooted in earlier experiences, calling it “a game changer” (Well+Good).
Prince Harry used EMDR to process grief and anxiety stemming from the loss of his mother, Princess Diana. He spoke candidly about its impact in the Apple TV+ series The Me You Can’t See.
Sandra Bullock found EMDR essential in healing from PTSD after a home invasion.
Lady Gaga has credited EMDR with helping her manage chronic pain and emotional distress related to past trauma, highlighting the therapy’s power to support both mind and body.
Their openness helps reduce stigma and reminds us that trauma doesn’t discriminate.
We’re Here When You’re Ready
At TREC DC, we offer immediate availability for those seeking EMDR therapy. Our clinicians are trauma-informed, culturally responsive, and deeply committed to creating a safe, affirming space for your healing.
If you’ve been carrying trauma for years, or if a recent experience has left you feeling overwhelmed, know that you don’t have to face it alone. Healing is possible. You deserve support that honors your story and helps you move forward in a way that feels grounded and empowering.
