February 18, 2026·Balanced Mind Team

What Is EMDR Therapy? A Complete Guide

Learn about Eye Movement Desensitization and Reprocessing (EMDR) therapy - how it works, what the research says, and how self-guided EMDR tools can support your mental wellness journey.

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Understanding EMDR Therapy

Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based psychotherapy developed by Dr. Francine Shapiro in 1987. Originally designed to treat Post-Traumatic Stress Disorder (PTSD), EMDR has since been recognized by the World Health Organization (WHO) and the American Psychological Association (APA) as an effective treatment for trauma and other distressing life experiences.

How Does EMDR Work?

EMDR therapy is based on the Adaptive Information Processing (AIP) model. This model proposes that when we experience a traumatic or distressing event, the memory can become "stuck" in the brain's information processing system. These unprocessed memories can continue to cause emotional distress long after the event has passed.

During an EMDR session, a therapist guides the patient through a series of bilateral stimulation - typically side-to-side eye movements, though tapping or auditory tones can also be used. This bilateral stimulation is believed to help the brain reprocess traumatic memories, reducing their emotional intensity.

The Eight Phases of EMDR

Traditional EMDR therapy follows eight structured phases:

  1. History Taking - The therapist gathers background information and identifies target memories for processing.
  2. Preparation - The therapist explains the process and teaches coping techniques for managing emotional distress.
  3. Assessment - The target memory is identified along with associated negative beliefs, emotions, and body sensations.
  4. Desensitization - Bilateral stimulation is applied while the patient focuses on the target memory.
  5. Installation - Positive beliefs are strengthened and associated with the original memory.
  6. Body Scan - The patient checks for any remaining physical tension related to the memory.
  7. Closure - The session is brought to a safe close, ensuring the patient feels stable.
  8. Re-evaluation - Progress is assessed at the beginning of the next session.

What Does the Research Say?

EMDR has been extensively studied over the past three decades. Key findings include:

  • PTSD Treatment: Multiple randomized controlled trials have shown EMDR to be as effective as Cognitive Behavioral Therapy (CBT) for PTSD, often with faster results.
  • Anxiety and Depression: Emerging research suggests EMDR may also be beneficial for anxiety disorders and depression.
  • Phobias: Some studies indicate EMDR can help reduce the intensity of specific phobias.
  • Chronic Pain: Preliminary research shows potential benefits for chronic pain management.

The WHO recommends EMDR as one of only two therapies for PTSD in adults, children, and adolescents.

Self-Guided EMDR: What You Should Know

While traditional EMDR is conducted with a trained therapist, self-guided EMDR tools can serve as a complement to professional treatment. Apps like Balanced Mind EMDR provide:

  • Bilateral visual stimulation with customizable patterns, speeds, and colors
  • Session tracking to monitor your progress over time using SUDS (Subjective Units of Disturbance Scale)
  • A controlled environment where you can practice at your own pace

Important Disclaimers

Self-guided EMDR tools are not a replacement for professional therapy. They work best when:

  • Used as a supplement to ongoing therapy
  • Applied to mild-to-moderate stress and anxiety
  • The user is in a stable emotional state

If you are dealing with severe trauma, PTSD, or acute mental health crises, please seek help from a licensed mental health professional.

Getting Started with Balanced Mind EMDR

Ready to explore self-guided EMDR? Balanced Mind EMDR makes it easy:

  1. Sign up for free and access limited EMDR sessions immediately
  2. Customize your experience with different visual patterns, speeds, and colors
  3. Track your progress using the built-in SUDS scale after each session
  4. Complement with binaural tones for deeper relaxation (Premium plan)
  5. Journal your thoughts with end-to-end encrypted notes (Pro plan)

Your mental wellness journey is unique. Take it one step at a time.

If you or someone you know is in crisis, please contact the 988 Suicide and Crisis Lifeline by calling or texting 988.