In EMDR, you'll be guided to move your eyes back and forth while thinking about a memory that’s causing you distress. One way we do this is by having you follow a light bar that moves from side to side in your line of sight. There are also other options, like listening to sounds or feeling tapping sensations in a left-to-right pattern. This back-and-forth movement is called bilateral stimulation, and it's believed to help your brain process memories more effectively. The key is to find a form of bilateral stimulation that feels comfortable and safe for you.

EMDR sessions are usually a bit longer than your typical therapy sessions, sometimes lasting up to 90 minutes. How many sessions you'll need depends on the type and severity of what you've been through. For some, around 6-12 sessions are enough to process memories, but if symptoms are more severe, a few extra sessions may be needed to fully work through them.

Sure, it’s technically possible to try EMDR on your own, but let’s be real—it’s not exactly the best idea, and for good reason.

EMDR is a trauma treatment designed to be guided by a trained therapist who knows how to navigate the delicate process. Trauma work can trigger your body’s instinctual responses—flight, fight, freeze—and that can make it harder for you to stay grounded and in control, or within your “window of tolerance.”

If you’re attempting EMDR solo, there’s a lot to juggle—things like the duration and pacing of bilateral stimulation (BLS), tracking negative thoughts, measuring disturbance levels, and staying on top of bodily sensations. It’s a lot, and without the support of a therapist, you might not be able to fully process everything safely and effectively.

It’s a powerful tool for helping you heal from a variety of challenges, including trauma, anxiety, depression, low self-esteem, phobias, anger, stress, grief, and more. If past experiences are still affecting your present, EMDR can help you process those memories and move toward healing. It’s all about helping you feel more balanced, at peace, and empowered to live the life you deserve.

I get it—when you’re ready to start EMDR therapy, the temptation to dive straight into the big, heavy stuff can feel overwhelming, because who doesn’t want to feel better right away? But here's the thing: healing from trauma isn’t a one-and-done deal, and real, lasting change takes time. Each step in the process matters, and skipping ahead can slow things down in the long run.

The beauty of EMDR, though, is that you don't have to go into the gritty details of your trauma to heal. No endless recounting or re-living the painful stuff. When you're ready for deeper work, you’ll focus on visualizing the trauma, tracking your bodily sensations, thoughts, and images—without staying stuck in endless talk therapy.

EMDR therapy works in eight phases, each one a building block that helps you see measurable changes in your life, starting from day one. So, while it’s tempting to rush, trust me—the process is the path to real progress.

EMDR is generally safe, but like any therapy, it can bring up some temporary discomfort as you process difficult memories or emotions. After a session, some people might feel a little more tired or emotionally drained, and occasionally, strong feelings or memories may come up unexpectedly. This is all part of the healing process, and it’s nothing to worry about. I’ll always be there to support you through it and help you navigate any challenges that arise. The goal is to help you feel better in the long run, so any discomfort is typically short-lived and part of moving toward lasting healing.