Living with the weight of past trauma can feel like being stuck on a loop. The same memories, feelings, and triggers resurface, and sometimes, even the most dedicated talk therapy doesn’t seem to break the cycle. You may feel scared to revisit painful events in detail, or perhaps you’re simply looking for a different path toward healing. If this resonates with you, it’s important to know that a gentle yet powerful approach exists. For many people in Canada and around the world, EMDR therapy provides a unique way to process difficult experiences and foster lasting resilience.
In this compassionate guide, we will explore what EMDR therapy is and how it can help your brain’s natural healing process get back on track. We will navigate its structured 8 phases, demystify how it works, and help you understand if it’s the right fit for your journey. Our goal is to empower you with the knowledge to take the next step toward processing memories without feeling overwhelmed, finding peace, and cultivating the strength to move forward into a positive new chapter.
What Is EMDR Therapy? A Gentle Introduction
At its core, EMDR is a compassionate and structured approach to psychotherapy designed to help people heal from distressing life experiences that feel ‘stuck.’ Its primary goal isn’t to erase difficult memories, but to empower your brain to process them, reducing their lingering emotional charge and helping you move forward with resilience. The process uses Bilateral Stimulation (BLS)—most commonly guided eye movements—to activate the brain’s natural healing mechanisms. It’s a common misconception that you have to talk in detail about the trauma; instead, the therapy focuses on allowing the brain to make its own connections in a safe space. Throughout this journey, you are always awake, present, and in control. Originally developed by Dr. Francine Shapiro in the late 1980s, Eye movement desensitization and reprocessing (EMDR) is now recognized worldwide as an evidence-based therapy for trauma and other related conditions.
To help you visualize how this works, the EMDR International Association offers a gentle and clear introduction:
The Science Behind Healing: The AIP Model
EMDR therapy is built on the Adaptive Information Processing (AIP) model, which suggests our brains have a natural system for healing from difficult events. However, a traumatic experience can overwhelm this system, causing the memory—along with its sights, sounds, and feelings—to get ‘stuck’ in the brain. It’s like a computer file that has become corrupted and can’t be stored properly. EMDR uses Bilateral Stimulation to help the brain resume its natural processing, essentially ‘defragmenting’ the memory so it can be stored in a way that is no longer distressing.
Is EMDR More Than Just Eye Movements?
While eye movements are the most well-known component, EMDR is a comprehensive, eight-phase therapeutic approach. It is far more than a single technique. The Bilateral Stimulation that facilitates healing can also be delivered through other gentle, rhythmic methods based on your comfort, such as:
- Tactile tapping (e.g., on the hands or knees)
- Auditory tones alternating between ears
Most importantly, this process is always guided by a trained therapist. The therapeutic relationship is the foundation of successful emdr therapy, providing the safety and support necessary to navigate your healing journey. Your therapist collaborates with you to ensure you feel grounded and empowered every step of the way.
How Does EMDR Work? The 8 Phases of Treatment Explained
EMDR therapy is not a single technique but a comprehensive, structured journey designed for safe and effective healing. This journey unfolds across eight distinct phases, ensuring you are prepared, supported, and in control every step of the way. It’s important to know that you move at your own pace, and not every session involves processing difficult memories; many are dedicated to building strength and resources.
This structured approach is a key part of what makes the treatment so effective. As detailed by professional bodies like the EMDR International Association in their guide About EMDR Therapy, these phases ensure your journey is safe, prepared, and deeply healing. The entire process is designed to build your inner resilience and empower you with new coping skills for long-term well-being.
Phases 1-2: History-Taking and Preparation
Your journey begins with building a foundation of trust and safety. In Phase 1, you and your therapist will compassionately discuss your history and collaborate to identify the specific memories or beliefs you wish to work on. Phase 2 is dedicated to empowerment; you will learn essential coping skills and relaxation techniques to manage emotional distress. This often includes creating a ‘calm place’—a mental sanctuary you can access anytime you need to feel grounded and secure. These initial phases are crucial for building a strong therapeutic relationship.
Phases 3-6: Assessment and Desensitization
Once you feel ready, you will move into the core processing phases. In Phase 3 (Assessment), your therapist will guide you to activate the target memory in a controlled way. During Phase 4 (Desensitization), you will focus on the memory while engaging in bilateral stimulation (such as guided eye movements or tapping), which helps your brain reprocess the memory and reduce its emotional charge. In Phase 5 (Installation), you will work to strengthen a positive, empowering belief about yourself. Finally, Phase 6 (Body Scan) helps you identify and release any lingering physical tension associated with the memory, promoting holistic healing.
Phases 7-8: Closure and Re-evaluation
Your well-being at the end of each session is paramount. Phase 7 (Closure) ensures you feel calm and grounded before you leave, using the relaxation techniques you learned in Phase 2. This guarantees you end the session feeling more stable and in control. Phase 8 (Re-evaluation) occurs at the beginning of your next session. Your therapist will check in on your progress, ensuring the previously processed memories have been neutralized and that the positive changes are holding strong before you decide together what to work on next.
Who Can Benefit from EMDR Therapy?
While often associated with significant events like combat or assault, often called ‘Big T’ traumas, the healing potential of EMDR therapy extends far beyond this. Many individuals seek support for ‘small t’ traumas—distressing life events that, while less acute, can profoundly impact our well-being. These can include experiences like persistent bullying, emotional neglect, a difficult breakup, or the loss of a loved one.
The focus of EMDR is not on the size of the event, but on its lingering impact. If a past experience is still causing emotional pain, negative self-beliefs, or disruptive behaviours in your present life, it is a valid target for healing. This therapy helps you discover and process the root memories that fuel current challenges, empowering you to build new, healthier neural pathways.
Trauma and PTSD
EMDR is a highly effective, evidence-based treatment for Post-Traumatic Stress Disorder (PTSD). It is recommended by numerous international health organizations for its ability to help individuals process both single-incident traumas (like an accident) and complex trauma (C-PTSD) stemming from prolonged or repeated events. Its effectiveness is recognized by major organizations, and as the U.S. Department of Veterans Affairs explains, EMDR for PTSD helps reduce the vividness and emotional charge of traumatic memories, alleviating symptoms like flashbacks, nightmares, and hypervigilance.
Anxiety, Phobias, and Panic Disorders
Many anxiety disorders, specific phobias, and panic attacks are fueled by unprocessed memories. For example, a fear of driving (aviophobia) may be rooted in a past car accident, and a fear of public speaking could be linked to a humiliating childhood experience. EMDR works to identify and desensitize these root memories, gently disconnecting the past event from the present-day fear response. This allows your nervous system to return to a state of calm, reducing or even eliminating the phobic or anxious reaction.
Depression, Grief, and Performance Anxiety
EMDR can also offer significant relief for other challenges. For those navigating depression, it can help reprocess memories that created negative core beliefs like “I am not good enough.” It is also a compassionate tool for processing complicated grief, allowing individuals to find peace without severing their connection to a loved one. Furthermore, athletes, artists, and professionals use EMDR to overcome performance anxiety or creative blocks by targeting the memories of past failures that undermine their confidence and resilience.
What to Expect in Your EMDR Sessions
Starting a new therapeutic journey can feel uncertain. We want to demystify the process of EMDR therapy to help you feel more comfortable and prepared. The entire experience is a collaborative partnership between you and your therapist, where you are always in control. Sessions are typically 60 to 90 minutes long and often occur weekly to build momentum in your healing.
One of the most common concerns is the need to relive trauma by talking about it in detail. A key benefit of EMDR is that you do not have to. The process focuses on your brain’s natural ability to heal, allowing you to reprocess memories without extensive verbal description.
Your First Few Appointments
The initial sessions are dedicated to building a safe and trusting therapeutic relationship. Your therapist will take the time to understand your history and your goals for therapy (Phase 1). Together, you will explore and practice grounding techniques and coping skills to build your resilience and ensure you feel stable and prepared for deeper work (Phase 2). No memory processing will begin until you feel ready and equipped with these essential resources.
During a Processing Session
When you are ready to begin processing, your therapist will guide you through a structured and gentle procedure. You will be asked to briefly bring a specific memory to mind while engaging in bilateral stimulation (BLS), such as following a light with your eyes or holding tappers that create a gentle, alternating buzz. Here’s what you can expect:
- The therapist will guide you every step of the way.
- Sets of BLS are short, usually lasting 30-60 seconds.
- After each set, your therapist will check in, simply asking, “What do you notice now?”
- You are encouraged to just observe whatever thoughts, feelings, or sensations arise without judgment, allowing your mind to make new, healing connections.
After the Session
Your well-being is our top priority. Every session concludes with a calming or grounding exercise to ensure you leave feeling present and stable. It is common for your mind to continue processing between appointments, and you might notice new insights, memories, or feelings emerge. This is a natural part of the healing journey, and you and your therapist will explore these new connections in your next session.
Our compassionate therapists are trained in EMDR and are here to support your growth and transformation. Find a therapist to guide you.
Effectiveness and Common Questions about EMDR
When considering a new therapeutic approach, it’s natural to ask: does it really work? EMDR is not just a technique; it is a comprehensively researched, evidence-based psychotherapy. Esteemed organizations, including the World Health Organization (WHO) and the American Psychiatric Association (APA), recognize it as a highly effective treatment for trauma and PTSD. This recognition is built on decades of clinical studies demonstrating its power to facilitate lasting healing.
The duration of treatment varies for each individual’s unique journey. Some people find significant relief from single-incident trauma in as few as 6 to 12 sessions, while those with more complex or developmental trauma may benefit from a longer therapeutic process. The goal of emdr therapy is not just to manage symptoms but to achieve a profound and lasting resolution, empowering you to move forward with greater resilience.
A common misconception is that EMDR forces you to endlessly relive a traumatic event. In reality, the process is designed to be contained and safe. Unlike some forms of talk therapy, you don’t need to describe the trauma in exhaustive detail. The focus is on allowing your brain to process the memory adaptively, reducing its emotional power without re-traumatization.
How Do I Know If It’s Working?
Your therapist will guide you in tracking your progress, but you will likely notice signs of healing both inside and outside of your sessions. These positive shifts are clear indicators that your brain is successfully reprocessing the targeted memories. Key signs include:
- A significant reduction in the emotional distress when you think of the memory.
- A shift in negative beliefs, such as moving from “I am in danger” to “I am safe now.”
- Positive changes in your daily life, like improved sleep, fewer emotional triggers, and a greater sense of peace.
Are There Any Side Effects or Risks?
As your brain processes difficult memories, it’s possible to experience a temporary increase in vivid dreams or heightened emotions between sessions. It is important to view this not as a setback, but as a normal and healthy part of the healing process—a sign that your mind is actively working toward resolution.
Your therapist is trained to navigate this with you, ensuring you feel safe and supported at every step. We equip you with powerful coping and grounding skills to manage any discomfort that arises. This structured, compassionate approach ensures that your journey with emdr therapy is both a safe and transformative experience. If you believe this could be the right path for you, we invite you to explore our services and connect with a therapist today.
Begin Your Journey to Lasting Healing and Resilience
Trauma does not have to define your future. As this guide has shown, Eye Movement Desensitization and Reprocessing is a powerful, evidence-based therapy that partners with your brain’s natural ability to heal. By gently reprocessing distressing memories, it effectively reduces their emotional weight, freeing you to build a life defined by strength and peace rather than past pain. This structured approach provides a clear path toward reclaiming your well-being.
Taking the first step can feel daunting, but you don’t have to navigate it alone. If you feel that emdr therapy could be the right path for your transformation, our team at WJW Counselling & Mediation is here to support you. We are a dedicated group of certified and experienced trauma therapists committed to a compassionate, client-centered approach. We proudly serve St. Albert, Edmonton, and all of Alberta through secure and accessible online counselling.
Ready to begin your healing journey? Book an appointment with an EMDR therapist. Your story deserves a new chapter filled with hope, growth, and resilience.
Frequently Asked Questions About EMDR Therapy
How is EMDR different from traditional talk therapy or CBT?
Unlike talk therapies like Cognitive Behavioural Therapy (CBT), which focus on changing thoughts through conversation, EMDR uses bilateral stimulation (like guided eye movements) to help the brain reprocess traumatic memories. The goal is to reduce the emotional charge of a memory, allowing you to navigate healing without extensive verbal retelling of the event.
This structured, mind-body approach helps resolve unprocessed trauma that is “stuck” in the nervous system, fostering a more adaptive and resilient perspective.
Do I have to talk about my trauma in detail during EMDR?
One of the key benefits of EMDR is that you do not need to describe your trauma in extensive detail. While your therapist will need some context to guide the session, the primary focus is on your internal experience—the thoughts, feelings, and body sensations that arise during processing.
This method allows for deep healing without the potential re-traumatization of repeatedly verbalizing a painful event, creating a safer and more gentle path toward well-being.
What is the success rate of EMDR for treating PTSD?
EMDR is a highly effective, evidence-based treatment for PTSD. Numerous studies show significant success, with some research indicating that up to 77% of individuals with combat-related PTSD no longer meet the diagnostic criteria after completing treatment.
It is recognized as a first-line treatment for trauma by major organizations like the World Health Organization (WHO), offering profound hope for lasting healing and personal transformation.
How long does EMDR therapy take to be effective?
The duration of EMDR therapy varies, as each person’s healing journey is unique. For a single-incident trauma, some individuals may experience significant relief in as few as 3 to 6 sessions. For those with more complex or developmental trauma, a longer treatment plan of 12 or more sessions may be needed to fully process memories and build resilience.
Your therapist will collaborate with you to create a personalized and empowering timeline that supports your growth.
How do I find a qualified and certified EMDR therapist?
To ensure you receive expert care, look for a registered mental health professional (such as a Psychologist or Social Worker) who has completed specialized training approved by EMDR Canada or the EMDR International Association (EMDRIA).
You can use the directories on the EMDR Canada website to find certified practitioners in your area. We encourage you to ask a potential therapist about their level of training and experience with your specific concerns.
Is EMDR therapy covered by insurance plans in Alberta?
In Alberta, EMDR therapy is generally covered by extended health insurance plans. Coverage is not based on the type of therapy itself, but rather on the professional designation of the provider, such as a Registered Psychologist, Social Worker, or Canadian Certified Counsellor.
We recommend checking your specific benefits plan to confirm the details of your coverage for counselling services. Our team can provide you with the necessary receipts for your insurance claims.
