EMDR
EMDR helps distressing memories feel less intense and less ‘stuck,’ so the present can feel safer and more manageable.
There’s no single “right” therapy—many people benefit from a blend, or a sequence, over time. What matters most is a pace that feels steady and supportive.
Who typically provides this?
Typically provided by licensed therapists who have completed EMDR training (often with consultation).
Training note
EMDR training levels vary. It’s completely reasonable to ask what EMDR training they completed and whether they receive consultation.
Learn about credentials & training →What sessions can look like
- Preparation and stabilization first (coping skills, safety, resourcing)
- Reprocessing with bilateral stimulation (eye movements, taps, or tones)
- Integration: working with present-day triggers, meaning-making, and future templates
Often helpful for
- Trauma/PTSD
- Disturbing memories
- Triggers
- Negative core beliefs tied to experiences
Good fit if…
- You want a structured trauma approach
- You feel ready for guided memory work with strong support
- You appreciate a step-by-step model with pacing
If this feels hard right now, that’s okay
Sometimes the best next step is choosing the right pace and support level first—then building from there.
- You’re in acute crisis and need stabilization first (skills support can come first)
- You prefer not to touch past memories right now—skills-first or present-focused therapy may feel safer to start
If you want help choosing a steady starting point, the quiz can narrow the field fast.
Questions you can bring to a first session
You don’t have to ask all of these—pick the ones that would help you feel confident and supported.
- What does a typical session look like with you?
- How will we set goals—and how will we know if things are improving?
- If something feels too fast or too intense, how do you adjust pace and support?
- How do you tailor this approach to my needs, identity, and preferences?
- What EMDR training have you completed, and do you receive consultation?
- How do you handle preparation/stabilization before reprocessing?
Evidence notes+
- Supported for PTSD and trauma-related symptoms.
Educational only. Not medical advice. If you’re in immediate danger, call 911 or your local emergency number.