Eye Movement Desensitization & Reprocessing
EMDR helps you process and reframe traumatic memories, reducing their emotional impact and allowing you to integrate past experiences in a healthier, more adaptive way.
A Day in an EMDR Session
Eye Movement Desensitization and Reprocessing (EMDR) works by helping clients process traumatic memories in a way that reduces their emotional intensity and impact on daily life. By using bilateral stimulation, such as guided eye movements, EMDR reactivates the brain’s natural healing processes, allowing clients to reframe distressing experiences with healthier, more empowering perspectives.
This approach promotes emotional relief, builds resilience, and equips clients with the tools to move forward with confidence, free from the weight of past trauma.
Meet Rachel, a 35-year-old teacher haunted by memories of a traumatic car accident. Every time she hears screeching tires or sees a car approach too quickly, she feels a surge of panic and freezes. Rachel has tried different therapies, but her fear lingers. Today, she begins Eye Movement Desensitization and Reprocessing (EMDR) therapy, hoping for relief.
The Session Begins
Rachel’s therapist explains how EMDR works: “We’re going to target the memories tied to your accident and process them in a way that reduces their emotional grip. Think of it as rewiring how your brain responds to those memories.”
The therapist asks Rachel to focus on her most distressing memory from the accident: the moment she heard the tires screeching. Rachel rates her emotional distress at a 9 out of 10. Together, they identify the belief tied to this memory: “I’m not safe anywhere.”
The therapist begins a set of bilateral stimulation using rhythmic hand movements. Rachel is instructed to follow their hand with her eyes while staying focused on the memory.
The Breakthrough Moment
By the end of the session, Rachel rates her distress at a 2. The memory of the accident no longer feels as vivid or overwhelming. Instead, she feels a sense of calm and relief, as though the weight of the fear has lifted. “I never thought I could think about this without panicking,” she says.
The therapist helps Rachel solidify her new belief by focusing on her ability to handle situations safely. They end the session with a grounding exercise, ensuring she feels present and calm.
The Processing Unfolds
As the session progresses, Rachel notices her thoughts shifting. Initially, she feels overwhelmed by the memory’s vividness—the sound of the tires, the flash of headlights—but as the eye movements continue, the images begin to blur. She recalls a time after the accident when she safely drove her car again and realizes she is capable of being in control.
The therapist pauses to check in, and Rachel rates her distress at a 5. They continue processing, and Rachel starts to associate the memory with a new belief: “I survived, and I can be safe again.”
The Outcome
Over subsequent sessions, Rachel continues to process related memories and triggers. She notices she no longer feels panicked when driving, and the sound of screeching tires doesn’t make her freeze. For the first time in years, she feels free from the fear that once controlled her life.
This is the power of EMDR: helping individuals like Rachel reprocess traumatic memories so they no longer define their present, giving them the freedom to move forward with confidence and peace.
How Does Eye Movement Desensitization and Reprocessing (EMDR) Work?
EMDR is an evidence-based therapy designed to help individuals process and heal from traumatic experiences. It works by targeting distressing memories, reducing their emotional intensity, and helping the brain reprocess them in a healthier way.
Here's how it works:
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EMDR begins by identifying a specific traumatic memory or distressing event that triggers emotional or physical symptoms. The therapist helps the client pinpoint associated beliefs, emotions, and sensations.
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The therapist uses bilateral stimulation, such as guiding the client’s eye movements, tapping, or auditory tones. This stimulation activates both hemispheres of the brain, allowing the client to process the memory differently.
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While focusing on the memory and following the bilateral stimulation, the client may notice the memory becoming less vivid or intense. New, healthier associations often emerge, replacing distressing emotions or negative beliefs with more positive ones.
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As the memory loses its emotional charge, the client adopts more empowering beliefs. For example, a thought like “I’m not safe” might shift to “I survived, and I am capable of protecting myself.”
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The session concludes with grounding techniques to ensure the client feels calm and present. Over time, the distressing memory is reprocessed, no longer triggering overwhelming emotions or reactions.
EMDR works because it targets and reprocesses traumatic memories, reduces emotional distress, and equips you with the tools to regain control and create lasting emotional resilience in your life.
Tiffany Graham is a Licensed Clinical Social Worker and a Qualified Supervisor with over nine years of experience in Mental Health and Substance Use Disorder.
A first-generation college graduate of Caribbean descent, she holds a dual bachelor’s degree in Criminal Justice and Sociology from FAU and a Master’s in Social Work from FIU.
Tiffany's expertise includes EMDR therapy, addiction counseling, and mental health treatment for young adults to geriatric clients. She specializes in supporting individuals, couples, and families facing trauma, addiction, anxiety, depression, relationship issues, and more.
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The spiral technique is a grounding exercise designed to reduce stress and manage distressing emotions or memories. The best times to watch this video include:
Before Starting a Stressful Day: Watching this video in the morning can prepare you with a calming tool to manage any stressors that arise throughout the day.
When Feeling Distressed: If you're experiencing emotional distress or recalling a troubling memory, this video provides step-by-step guidance to use the spiral technique and help reduce the intensity of those feelings.
During Quiet Moments of Reflection: Watching during a peaceful time allows you to practice the technique without immediate pressure, making it easier to use effectively during a crisis.
As Part of a Self-Care Routine: Incorporate this video into a regular self-care practice to build familiarity with the technique and enhance your ability to ground yourself when needed.
Before or After Therapy Sessions: This can be a helpful resource to prepare for therapy by calming your mind or to decompress after a session if emotions feel heightened.
The video’s simplicity and clarity make it accessible whenever you need quick grounding or want to practice stress-reduction techniques.
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Perfect for you if: You’re struggling with overwhelming emotions and want a calming, visual method to release them and regain a sense of peace.
Floating Balloon Technique
Perfect for you if: You’re ready to pinpoint the traumatic memories affecting you and explore how they connect to your current symptoms and daily life.
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Spiraling Technique
Perfect for you if: You’re seeking a way to process distressing emotions or memories by visualizing their intensity diminishing, leaving you feeling lighter and more in control.