How does EMDR therapy work?

In the late 1980s, Dr. Francine Shapiro noticed that if she thought about disturbing memories while walking through the woods, the memories would dissipate on their own. Eventually, Shapiro realized that while on her walk her eyes were moving side to side. When she replicated the experience she felt like the disturbing memories would bother her less and less the next time they came to mind. Shapiro began experimenting with her discovery and soon Eye Movement Desensitization and Reprocessing (EMDR) therapy was born. 

EMDR therapy is mostly used to treat Post-Traumatic Stress Disorder (PTSD), which occurs when one is unable to process and recover from a traumatic experience.

PTSD can result from a number of distressing events such as being confronted by a violent crime, experiencing an accident, or being a victim to physical, emotional, or sexual abuse. Such powerful experiences are stored in the brain with the original picture, feelings, body sensations, sounds, and thoughts. Once such a memory is stored in your long-term memory it can bother you for a long time. 

Even years after the original incident, those with PTSD may experience flashbacks to the traumatic event, have sleep and concentration problems, have persistent feelings of anger and shame, and experience heightened arousal. The disturbing memory keeps coming back unintentionally with feelings of powerlessness or believing you are not worthwhile.

As the name suggests, EMDR uses side to side eye movements and other forms of bilateral stimulation (such as by holding a special device that uses tactile simulation via vibrating pulsers) to reduce PTSD symptoms.

At first, your therapist will ask you to activate the traumatic memory from your long-term memory by recalling the sights, thoughts, and emotions from that event. This now places the memory in your short-term memory, which is also called the “working memory.” Your therapist will then ask you to focus on this distressing event while using bilateral stimulation. By keeping a traumatic memory in your mind while also experiencing bilateral stimulation, the working memory is forced to process a lot of information all at the same time. As this to too much information to keep going all at once, this forces the traumatic memory to become ‘blurred” and it looses its emotional charge. With a lower emotional charge it also becomes easier to think differently about the traumatic experience. The intrusions lessen and you feel less anxious, less depressed, get better sleep, and are able to start looking forward toward the future.

Using EMDR to reprocess these memories is not about guiding your thoughts. It's not talk therapy. This natural process lets your brain figure it out and take the lead. It involves holding the traumatic memory in your mind and simply noticing your response. The goal is to allow the brain to connect the memories to a new, more positive cognition. 

What Somatic Experiencing Can Help With

SE can be especially helpful for people who feel “stuck” in cycles of anxiety,
hypervigilance, or emotional shutdown. Many clients come in after experiencing trauma, loss, or overwhelming stress, but SE also supports those living with chronic tension,  pain that seems connected to stress, or a lingering sense of disconnection. It’s not just for “big” traumas—SE can also help untangle the smaller, cumulative stresses that weigh us down over time. 

How it Works

One of the unique aspects of Somatic Experiencing is the way it helps us track
experiences through five key channels, known as SIBAM: sensation, imagery, behavior,  affect, and meaning.

In a session, you might start by noticing a simple sensation—like warmth in your chest or tightness in your stomach. From there, imagery might arise, perhaps a picture, color, or metaphor that represents how you feel. Behavior comes when your body shows small impulses—maybe you want to stretch, shift, or take a deeper breath. Affect refers to the emotions that begin to surface, often more gently than expected. Finally, meaning develops as you reflect on what these experiences show you and how they fit into your healing.

SIBAM isn’t a rigid formula but more of a map, helping you move through layers of experience at a pace that feels safe. What often surprises people is that SE doesn’t require retelling or reliving painful memories. Instead, the process allows your nervous system to complete what it couldn’t finish in the moment of overwhelm, gradually restoring balance and resilience.

What a Session Feels Like

An SE session tends to be quiet, gentle, and collaborative. You and your therapist might begin with a simple check-in about how you’re doing and then follow what unfolds in your body. The therapist might invite you to notice a particular sensation, slow down enough to track what happens next, or guide you toward grounding if things feel intense. Sessions move back and forth between moments of challenge and moments of ease, helping your body learn that it can shift naturally from stress back into calm.

Moving Toward Healing

At its heart, Somatic Experiencing is about helping you reconnect with your body’s natural wisdom. It’s a way of reclaiming safety, presence, and vitality without having to push or force the process. Over time, SE can open the door to more ease in your body, more balance in your emotions, and a deeper sense of being at home in yourself.