What is EMDR Therapy? The Bilateral Stimulation Therapy That Helps Trauma Finally Feel Like the Past

What if your brain could heal itself with the right support?

That might sound too good to be true. But it's actually the idea behind one of the most well-researched trauma therapies in the world: EMDR.

EMDR stands for Eye Movement Desensitization and Reprocessing. It's been used for over 30 years to help people recover from trauma, PTSD, anxiety, and more — and it works in a way that's genuinely different from traditional talk therapy.

How does emdr work?

Here's the simple version: when something traumatic happens, sometimes our brain doesn't fully process the experience. The memory gets "stuck" — still carrying the emotional charge of the original event, as if part of you is still living in it.

EMDR was developed by Francine Shapiro in the late 1980s, and it has since become one of the most researched and widely used trauma therapies in the world. It uses bilateral stimulation — meaning it activates both sides of the brain in an alternating, rhythmic way — to help the brain do what it does naturally during REM sleep: organize, process, and integrate difficult experiences.

Bilateral stimulation can look different depending on what works best for you. It might be guided eye movements following a therapist's hand, handheld tappers that alternate vibration between your left and right sides, auditory tones that alternate between ears, or a therapist gently tapping your hands or knees. Your therapist will work with you to find what feels most comfortable and effective for your nervous system.

Over the course of EMDR therapy, traumatic memories lose their grip. They don't disappear — but they shift from something overwhelming to something that belongs to your past. The experience moves from feeling like right now to feeling like back then — and that shift can be profound.

✨ In their own words:

Many EMDR clients describe a session as: 'I still remember what happened, but it doesn't feel like it's happening right now anymore.' That shift — from present-tense terror to past-tense memory — is profound.

What does an EMDR session feel like?

EMDR is structured into 8 phases. A typical session might look like:

PHASE	WHAT'S HAPPENING
HISTORY & PLANNING	Your therapist learns your story and helps identify what to focus on.
PREPARATION	You learn grounding tools and build a sense of safety before anything else.
ASSESSMENT	You identify a specific memory, the negative belief about yourself it created, and how it feels in your body.
DESENSITIZATION	While recalling the memory, you follow your therapist's finger (or tapping, or audio) back and forth. You notice what comes up — without having to analyze it.
INSTALLATION	A more positive, true belief about yourself is strengthened to replace the old one.
BODY SCAN & CLOSURE	You check in with your body to make sure you feel settled before leaving.

What can emdr help with?

EMDR is approved by a number of organizations for trauma and PTSD — but it's used for much more:

• Single-incident trauma (accidents, assaults, medical events)

• Complex PTSD and childhood trauma

• Anxiety, phobias, and panic disorder

• Grief and loss

• Depression linked to traumatic experiences

• Performance anxiety and blocks

Is EMDR right for you?

EMDR might be a wonderful choice if you:

• Have a specific traumatic memory or event that still feels very present

• Want a therapy with deep research support behind it

• Feel like you've talked about your trauma, but something is still stuck

• Are open to a different kind of healing experience

EMDR is a specialized modality, and we currently have a therapist trained in EMDR who is accepting new clients. When you reach out, we'll make sure you're matched with the right fit — so you can feel confident you're working with someone who has the training and experience to support you well.

Every person's healing path is different. If you're curious whether EMDR — or one of our other trauma therapies like TF-CBT or Brainspotting — might be right for you, the best place to start is a free consultation call.

No commitment, no pressure. Just a real conversation about where you are and where you want to be.

Ready to learn if EMDR therapy in Minneapolis is right for you?

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About the Author

Merrily Young-Hye Sadlovsky (she/her/hers), MSW, LICSW, LCSW, is a therapist, clinical supervisor, and co-owner of MindBalance Mental Health Care, an independent holistic mental health practice serving Minneapolis and individuals across Minnesota. She is an EMDRIA EMDR Certified Therapist and teaches clinical courses as an adjunct faculty member at an MSW program in Minneapolis. Her work focuses on culturally responsive, trauma-informed therapy supporting adoptees, BIPOC, immigrant, and LGBTQ communities, and college and graduate students navigating anxiety, OCD, trauma, and life transitions.

Educational Disclaimer

The information shared in this blog is for educational and informational purposes only and reflects our perspectives and understanding at the time of writing. It is not intended as medical, mental health, legal, or insurance advice, and should not be relied on as such. Reading this content does not create a therapeutic or professional relationship. For guidance specific to your situation, we encourage you to consult with a qualified professional.