Eye movement desensitization and reprocessing (EMDR) may relieve symptoms of PTSD by tapping into your brain’s memory processes to “unstick” traumatic memories.

EMDR is a type of psychotherapy that may help people overcome trauma. The framework was developed in the 1980s by psychologist Francine Shapiro specifically for the treatment of post-traumatic stress disorder (PTSD).

EMDR operates on the premise that symptoms of PTSD, like flashbacks, are signs that traumatic memories weren’t processed correctly in the brain. They’ve become “stuck” in the brain, continuing to cause anxiety, intrusive memories, and other challenges.

EMDR is one of the most well-researched and effective therapies for PTSD and other trauma-related conditions.

Leading mental health organizations, including the World Health Organization, the American Psychological Association, and the Department of Veterans Affairs and Department of Defense, officially recommend EMDR for treating PTSD symptoms.

According to a 2024 scientific paper, EMDR has shown it can significantly reduce PTSD symptoms across large and diverse groups, with remission success rates (no symptoms) ranging from 36% to 90%.

How does it work?

During an EMDR session, a therapist guides you through back-and-forth eye movements in order to stimulate both sides of the brain. This aims to soothe the fight, flight, and freeze response.

EMDR aims to “unstick” traumatic memories from your brain by having you focus on a distressing memory or negative belief while moving your eyes. These guided eye movements mimic the natural eye movement during REM sleep, when your brain is in its memory processing state.

Experts are unsure of the exact mechanisms behind EMDR’s success, but many people notice improvement after just a few sessions.

EMDR sessions take place weekly for 3 months. They may last as long as 90 minutes and are always led by an EMDR-trained mental health professional.

EMDR is not a long-term therapy, but some people may benefit from maintenance sessions to help navigate complex trauma or new life stressors.

EMDR requires you to focus on a traumatic experience or memory. The experience can be distressing mentally and physically, especially during the first sessions. Symptoms of PTSD, like anxiety, nightmares, or changes in mood, may temporarily intensify with EMDR.

Most people notice these symptoms improve again as EMDR sessions continue.

Not everyone who has experienced trauma is a candidate for EMDR. If you live with psychosis, dissociation, or certain physical health challenges, a therapist may recommend another type of therapy instead of, or before, EMDR.

If you’ve received a diagnosis of complex PTSD or have experienced early childhood trauma, a therapist may also recommend an alternative therapy or use a modified phased EMDR approach.

A primary doctor or mental health therapist can help you find an EMDR practitioner in your area. You can also search on your own through:

EMDR typically involves 8 phases:

  1. Treatment planning: Health history is obtained, and goals for treatment are determined.
  2. Preparation: The therapist works on building trust and helps with coping skills to manage distress during EMDR.
  3. Assessment: Memories and beliefs for EMDR are discussed, and the target memory is selected.
  4. Desensitization: The target memory is recalled while the therapist guides eye movements with their hand.
  5. Installation: New, positive thoughts are strengthened and reinforced to replace the distressing memory, while the therapist guides bilateral eye movements.
  6. Body scan: The therapist invites you to scan your body, noting resistance and becoming aware of physical sensations.
  7. Closure: The therapist guides a return to emotional stability.
  8. Reevaluation: Treatment effectiveness and goals are reviewed.

You won’t go through all 8 phases of EMDR each session, and not everyone’s treatment duration is the same. You’ll work one-on-one with the therapist, and while you’ll be asked to think about traumatic experiences, you won’t usually have to speak about them in detail.

EMDR is an evidence-based treatment for PTSD. It works to “unstick” traumatic memories so your brain can reprocess them, reducing the distress they initially caused.

EMDR isn’t indicated for everyone living with trauma, and it may not be effective for all people living with PTSD. However, research and clinical data show it can significantly reduce PTSD symptoms for many people.

If you’re interested in exploring EMDR for PTSD, consider connecting with a PTSD specialist. The VA’s National Center for PTSD offers support in finding therapists and support groups. The National Alliance on Mental Illness (NAMI) is another great resource to find support and care for PTSD.