Eye Movement Desensitization and Reprocessing (EMDR)
You may have seen those memes that read, “going on a stupid little walk for my stupid mental health,” often featuring humans, animals, or even wizards heading off on a walk for emotional relief.
If you have not, a quick image search will likely bring them to your attention. While humorous, these memes gesture toward something quite real: movement, attention, and rhythmic sensory input can have a powerful impact on emotional regulation and psychological processing.
If you have spent time in therapy—either as a client or a clinician—you may already be familiar with one of the most well-researched and effective trauma treatments available today: Eye Movement Desensitization and Reprocessing (EMDR). Interestingly, EMDR itself was discovered during a walk. In 1987, psychologist Francine Shapiro noticed that while walking outdoors, distressing thoughts that had been troubling her began to lose their emotional intensity as her eyes naturally moved back and forth while scanning the environment (Shapiro, 2018). This observation ultimately led to the development of EMDR therapy.
The foundational premise of EMDR is that traumatic experiences can overwhelm the brain’s natural information-processing system, causing memories to become “stuck” in an unprocessed form. When this occurs, elements of the traumatic experience—such as images, beliefs, emotions, and bodily sensations—can continue to be triggered long after the event has passed. EMDR posits that, when these processing blocks are removed, the brain’s innate capacity for healing can resume, much like the body’s natural ability to heal a wound once interference is eliminated (Shapiro, 2001).
EMDR is a structured, evidence-based approach that specifically targets distress associated with traumatic or adverse memories. It may be used as a stand-alone treatment or integrated into ongoing therapy. Treatment follows an eight-phase protocol designed to ensure safety, stabilization, and effective processing.
The first phase involves assessment and treatment planning. During this stage, the therapist evaluates readiness for EMDR and collaborates with the client to identify potential targets for reprocessing. These targets may include distressing past memories, present-day situations that evoke emotional distress, or anticipated future challenges. Clients also receive psychoeducation about EMDR and begin learning skills that will support them both during and outside of sessions.
The second phase focuses on preparation and skill-building. Clients learn grounding, mindfulness, and resourcing techniques that help cultivate a felt sense of safety and emotional regulation. These skills are especially important for reducing dissociation and ensuring that clients can tolerate emotional activation in a trauma-informed way. Many of these strategies are practiced outside of sessions to promote resilience and longer-lasting therapeutic change.
The third through sixth phases are often what people associate most with EMDR. During these phases, a specific target memory is identified, including its associated visual image, negative self-belief, emotions, and bodily sensations. While holding this target in mind, the client engages in bilateral stimulation, which may involve guided eye movements, alternating tactile tapping, or auditory tones. As processing unfolds, thoughts, sensations, emotions, and memories are allowed to arise naturally. Over time, distress decreases, adaptive information emerges, and a more positive, integrated belief about the self is installed (Shapiro, 2018)
The final phases emphasize integration and reevaluation. Clients become more aware of how newly processed beliefs and emotional shifts generalize into daily life, including changes in emotional responses, body sensations, and relational patterns. The therapist ensures that gains are stable and identifies any remaining or related material that may benefit from future processing.
EMDR has been extensively researched and is recognized as a first-line treatment for trauma and post-traumatic stress disorder (PTSD) by organizations such as the World Health Organization and the American Psychological Association (APA, 2017; WHO, 2013). At Tucson Counseling Associates (TCA), many of our therapists are trained in EMDR, and some offer EMDR in conjunction with Ketamine-Assisted Psychotherapy, when clinically appropriate and ethically indicated. If you are curious about whether EMDR may be a good fit for you, we invite you to reach out and learn more about your options.