Eye Movement Desensitization and Reprocessing (EMDR) Therapy
Dr. Kristy Novinski
What is EMDR therapy?
EMDR is a memory-based therapy that helps people heal from the emotional impact of traumatic or stressful experiences. It was originally developed to treat PTSD, but over time has proven effective for many other concerns, including anxiety, depression, grief, phobias, chronic stress, and performance blocks.
When we experience overwhelming events, our brain's natural ability to process information can be interrupted. EMDR helps re-engage that natural healing process, allowing your brain to "digest" and integrate memories that were previously unresolved. This often results in decreased emotional distress and a shift in emotions, beliefs, and behaviors related to those experiences.
During an EMDR session, we will start by identifying a target memory, belief, or experience. Then, while you focus on that, I will guide you through sets of bilateral stimulation (such as following a light, tapping, or sounds) to help your brain reprocess the memory in a safer, more adaptive way. Over time, the memory becomes less emotionally charged, less triggering, and more integrated.
Originally developed by psychologist Dr. Francine Shapiro in the late 1980s, it has been extensively researched and is now recognized as a highly effective, evidence-based treatment. EMDR is considered a first-line treatment for trauma and PTSD by leading organizations including the American Psychological and Psychiatric Associations, the United States Veteran’s Administration, and the World Health Organization.
I have received advanced training in EMDR and I am recognized by the EMDR International Association (EMDRIA) as an EMDR Certified Therapist. I also provide consultation for other clinicians using EMDR therapy. I have found EMDR to be a highly effective and empowering approach for addressing trauma and painful past experiences that continue to cause present-day distress.
I have included two videos here that talk about EMDR from the perspective of clients and clinicians. If this all sounds really interesting and you want to do a deeper dive with me into how EMDR works, I've answered some frequently asked questions below.
EMDR is a memory-based therapy that helps people heal from the emotional impact of traumatic or stressful experiences. It was originally developed to treat PTSD, but over time has proven effective for many other concerns, including anxiety, depression, grief, phobias, chronic stress, and performance blocks.
When we experience overwhelming events, our brain's natural ability to process information can be interrupted. EMDR helps re-engage that natural healing process, allowing your brain to "digest" and integrate memories that were previously unresolved. This often results in decreased emotional distress and a shift in emotions, beliefs, and behaviors related to those experiences.
During an EMDR session, we will start by identifying a target memory, belief, or experience. Then, while you focus on that, I will guide you through sets of bilateral stimulation (such as following a light, tapping, or sounds) to help your brain reprocess the memory in a safer, more adaptive way. Over time, the memory becomes less emotionally charged, less triggering, and more integrated.
Originally developed by psychologist Dr. Francine Shapiro in the late 1980s, it has been extensively researched and is now recognized as a highly effective, evidence-based treatment. EMDR is considered a first-line treatment for trauma and PTSD by leading organizations including the American Psychological and Psychiatric Associations, the United States Veteran’s Administration, and the World Health Organization.
I have received advanced training in EMDR and I am recognized by the EMDR International Association (EMDRIA) as an EMDR Certified Therapist. I also provide consultation for other clinicians using EMDR therapy. I have found EMDR to be a highly effective and empowering approach for addressing trauma and painful past experiences that continue to cause present-day distress.
I have included two videos here that talk about EMDR from the perspective of clients and clinicians. If this all sounds really interesting and you want to do a deeper dive with me into how EMDR works, I've answered some frequently asked questions below.
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Courtesy of EMDR International Association, https://www.emdria.org
EMDR Frequently Asked Questions
How does EMDR work?
There are a few different theories, and it’s likely a combination of them (and maybe more!) that make the bilateral stimulation (BLS) used in EMDR effective. Here’s how I tend to think about it:
What’s the AIP model, and why does it matter?
The theory behind EMDR therapy is the Adaptive Information Processing (AIP) model. According to the AIP model, our brains are wired to process and store experiences in healthy, adaptive ways — connected to useful beliefs like “I’m safe,” “I’m lovable,” or “I can handle hard things.”
But when something overwhelming or traumatic happens, that natural process can be interrupted. Instead of integrating the memory, our brain stores it in a raw, state-specific way — often linked to negative beliefs like “I’m not safe” or “It was my fault,” along with intense body sensations or emotions. Newer experiences can trigger or link up with past traumas, reinforcing those negative experiences, beliefs, and emotions. EMDR helps memories get "unstuck" so that your brain's natural healing system can get back to doing what it's designed to do.
What is resourcing, and why do we do it?
Before we dive into difficult memories, we take time to build a solid foundation of coping tools. This is called resourcing, and it helps you feel more confident, calm, and grounded — both during sessions and in everyday life. We'll work together to strengthen your coping skills, through techniques like using safe and calm imagery, breathing exercises to relax your nervous system, emotional containment, and exercises that foster connection to your resilience and values, We might also talk about external resources like supportive relationships, routines, community, and other aspects of your environment that help you feel safe and grounded. These resources support your nervous system in returning to a regulated, safe state.
Developing your resources can take a few weeks or many months. We will take time for careful preparation before beginning EMDR to ensure that you have the tools you need to regulate your emotions and nervous system. We’ll use these tools throughout therapy, especially when things get intense or as a way to wrap up EMDR sessions so you leave feeling steady and contained.
What does an EMDR session look like?
Once we’ve done our preparation work and have a clear focus, we’ll choose a memory or theme to work on. I’ll ask you to bring that memory to mind, and I’ll guide you through sets of BLS (like eye movements, tapping, or tones). Between each set, I’ll check in with you briefly and ask you to notice what’s coming up (e.g., thoughts, emotions, body sensations), and I’ll support you in following the natural flow of your experience. It’s not about analyzing everything or getting it “right” (spoiler, you really can’t get it wrong). It’s about letting your brain do what it’s built to do: heal.
You won't need to talk in detail about the memory unless you choose to. The focus is on your internal experience and how it shifts. You remain alert and in control throughout the process. I will make sure that the pace feels manageable, and sessions are structured to help you stay grounded.
What kinds of issues can EMDR help with?
I have used EMDR with clients working through a wide range of concerns, including:
Is EMDR safe?
Yes! EMDR is a research-backed, evidence-based therapy. That said, when we work with difficult memories, strong emotions can come up. That’s why we take our time with preparation and make sure that you have the tools you need to stay grounded and feel supported. If anything ever feels overwhelming, we'll slow down and shift gears as needed.
How long does EMDR therapy take?
That depends on your goals, history, and how things unfold. Some people feel relief after just a few EMDR sessions focused on a specific memory. Others do more extended work, especially if we’re addressing chronic or complex trauma. EMDR is highly adaptable, and we’ll shape the process to fit your unique needs.
How do I know if EMDR is right for me?
If you’re curious about EMDR, let’s talk about it. Whether you’re brand new to therapy or an existing client looking for a new direction, I can help you assess whether EMDR is a good fit for your goals, timeline, and current nervous system capacity.
There are a few different theories, and it’s likely a combination of them (and maybe more!) that make the bilateral stimulation (BLS) used in EMDR effective. Here’s how I tend to think about it:
- BLS helps your brain feel safe. It activates an “orienting response,” where we check to see if something is a threat. If it’s not, our body settles into a calmer state.
- It mimics REM sleep. EMDR may help move emotional material from short-term memory into long-term storage, similar to how the brain processes experiences and consolidates memories during REM sleep.
- It lightens the load. When you hold a memory in mind while focusing on something external (like BLS), it creates a kind of mental “dual attention.” This can reduce the vividness and intensity of the memory, making it easier for your brain to reprocess without becoming overwhelmed.
What’s the AIP model, and why does it matter?
The theory behind EMDR therapy is the Adaptive Information Processing (AIP) model. According to the AIP model, our brains are wired to process and store experiences in healthy, adaptive ways — connected to useful beliefs like “I’m safe,” “I’m lovable,” or “I can handle hard things.”
But when something overwhelming or traumatic happens, that natural process can be interrupted. Instead of integrating the memory, our brain stores it in a raw, state-specific way — often linked to negative beliefs like “I’m not safe” or “It was my fault,” along with intense body sensations or emotions. Newer experiences can trigger or link up with past traumas, reinforcing those negative experiences, beliefs, and emotions. EMDR helps memories get "unstuck" so that your brain's natural healing system can get back to doing what it's designed to do.
What is resourcing, and why do we do it?
Before we dive into difficult memories, we take time to build a solid foundation of coping tools. This is called resourcing, and it helps you feel more confident, calm, and grounded — both during sessions and in everyday life. We'll work together to strengthen your coping skills, through techniques like using safe and calm imagery, breathing exercises to relax your nervous system, emotional containment, and exercises that foster connection to your resilience and values, We might also talk about external resources like supportive relationships, routines, community, and other aspects of your environment that help you feel safe and grounded. These resources support your nervous system in returning to a regulated, safe state.
Developing your resources can take a few weeks or many months. We will take time for careful preparation before beginning EMDR to ensure that you have the tools you need to regulate your emotions and nervous system. We’ll use these tools throughout therapy, especially when things get intense or as a way to wrap up EMDR sessions so you leave feeling steady and contained.
What does an EMDR session look like?
Once we’ve done our preparation work and have a clear focus, we’ll choose a memory or theme to work on. I’ll ask you to bring that memory to mind, and I’ll guide you through sets of BLS (like eye movements, tapping, or tones). Between each set, I’ll check in with you briefly and ask you to notice what’s coming up (e.g., thoughts, emotions, body sensations), and I’ll support you in following the natural flow of your experience. It’s not about analyzing everything or getting it “right” (spoiler, you really can’t get it wrong). It’s about letting your brain do what it’s built to do: heal.
You won't need to talk in detail about the memory unless you choose to. The focus is on your internal experience and how it shifts. You remain alert and in control throughout the process. I will make sure that the pace feels manageable, and sessions are structured to help you stay grounded.
What kinds of issues can EMDR help with?
I have used EMDR with clients working through a wide range of concerns, including:
- PTSD and complex trauma
- Attachment wounds and early relational trauma
- Anxiety and phobias
- Depression or low self-worth
- Grief and loss
- Health-related stress or chronic pain
- Performance anxiety or creative blocks
Is EMDR safe?
Yes! EMDR is a research-backed, evidence-based therapy. That said, when we work with difficult memories, strong emotions can come up. That’s why we take our time with preparation and make sure that you have the tools you need to stay grounded and feel supported. If anything ever feels overwhelming, we'll slow down and shift gears as needed.
How long does EMDR therapy take?
That depends on your goals, history, and how things unfold. Some people feel relief after just a few EMDR sessions focused on a specific memory. Others do more extended work, especially if we’re addressing chronic or complex trauma. EMDR is highly adaptable, and we’ll shape the process to fit your unique needs.
How do I know if EMDR is right for me?
If you’re curious about EMDR, let’s talk about it. Whether you’re brand new to therapy or an existing client looking for a new direction, I can help you assess whether EMDR is a good fit for your goals, timeline, and current nervous system capacity.