As summer ends in Calgary, the cooler weather and the start of school is a reminder of how quickly we can change from feeling rested to that dreaded feeling of overwhelm amid uncompleted tasks and pressing responsibilities. Already the days are getting shorter and feeling of the summer calm is disappearing. If you’re feeling September stress, you are not imagining it, and you’re not alone. 

This is one of the reasons Eye Movement Desensitization and Reprocessing, or EMDR, comes up so often in conversations about trauma and anxiety treatment. It’s a structured, well-studied therapy designed to help the brain finish processing experiences that got, in a sense, stuck. This article explains what EMDR is, how a session works, who tends to benefit from it, and what the research says — so you can decide whether it’s worth exploring further.

What Is EMDR Therapy?

EMDR was developed in the late 1980s by American psychologist Francine Shapiro, who noticed that certain eye movements seemed to reduce the emotional intensity of distressing thoughts. That initial observation grew into a full therapeutic model, built on what’s known as the Adaptive Information Processing (AIP) model.

The basic idea behind AIP is that the brain has a natural system for processing experiences and storing them as adaptive memories. Under normal circumstances, difficult experiences get processed and integrated over time — they become memories we can recall without being overwhelmed by the emotions associated with them. But when an experience is overwhelming, frightening, or occurs when we have limited capacity to cope (which can include single traumatic events or prolonged, repeated stress), it may not get fully processed. Instead, it can remain “stuck” in the nervous system in a raw, unprocessed form, along with the original images, emotions, body sensations, and beliefs attached to it. This is thought to be part of why a memory from years or decades ago can still trigger a strong physical or emotional reaction in the present.

EMDR uses bilateral stimulation while a person briefly focuses on an aspect of a difficult memory. Bilateral stimulation could include eye movements, alternating tapping on one side of the body then the other or use of sounds. The aim isn’t to erase the memory or to relive it in detail the way some other trauma therapies require, but to help the brain complete the processing it wasn’t able to do at the time of the incident.

The Eight Phases of EMDR Treatment

EMDR follows a structured eight-phase protocol, which is part of what distinguishes it from a less formal use of eye movements or relaxation techniques.

1. History-taking — understanding your background, current concerns, and treatment goals.
2. Preparation — building trust, explaining the process, and developing coping strategies and resources for use between and during sessions.
3. Assessment — identifying a specific target memory, along with the image, negative belief, and body sensation connected to it.
4. Desensitization — using bilateral stimulation while briefly holding the memory in mind, allowing associations and reactions to shift.
5. Installation — strengthening a more adaptive, realistic belief to replace the old negative one.
6. Body scan — checking for any lingering physical tension connected to the memory.
7. Closure — ending each session in a stable, grounded state, regardless of whether processing is complete.
8. Re-evaluation — reviewing progress at the start of the next session and identifying what to target next.

This structure means EMDR isn’t something that happens in a single dramatic session. It unfolds gradually, at a pace that respects your nervous system’s capacity to handle it.

What Happens During an EMDR Session?

A common question people have before starting EMDR is whether they’ll need to describe a traumatic event in detail, out loud, the way they might expect in traditional talk therapy. Generally, no. You’ll be asked to bring the memory to mind briefly, but you don’t need to narrate it in full. This is one of the features that makes EMDR feel more accessible to people who find it difficult, or simply uninterested, to talk extensively about painful experiences.

During the reprocessing portion of a session, your psychologist will guide bilateral stimulation — often by having you follow their fingers, a light bar, or handheld tappers — while you notice whatever thoughts, images, feelings, or sensations arise. Periodically, you’ll pause and briefly report what came up and then continue. Many people describe this part as similar to what happens during REM sleep: images and associations shift and connect in ways that feel somewhat automatic, rather than effortful.

Sessions typically last 60 to 90 minutes. Progress varies significantly depending on the nature and number of memories being addressed.

What EMDR Is Used to Treat

PTSD and Trauma

EMDR is most established as a treatment for post-traumatic stress disorder and other trauma-related difficulties. The World Health Organization has included EMDR among its recommended approaches for PTSD, and it appears in several national and international clinical guidelines alongside trauma-focused cognitive behavioural therapy. Research support is strongest here, though as with most PTSD treatments, individual results vary and no single approach works for everyone.

Anxiety and Phobias

Because anxiety often has roots in specific past experiences (a frightening medical event, an accident, a period of chronic stress), EMDR is sometimes used to target the memories that continue to feed present-day anxiety or specific phobias, rather than only addressing current symptoms.

Depression Linked to Past Experience

When depression is connected to earlier losses, adverse experiences, or long-standing negative beliefs about oneself (“I’m not good enough,” “It was my fault”), EMDR can be used to work through the memories reinforcing those beliefs, alongside other depression-focused approaches.

Relationship and Attachment Wounds

Earlier relational injuries — from family of origin, past relationships, or attachment disruptions — can continue to shape how people relate to partners, friends, and colleagues. EMDR can be helpful to address these patterns, and also can complement approaches like Relational Life Therapy for people working on relationship dynamics.

What the Research Says About EMDR

EMDR has been studied for over three decades, and the evidence base is more established for PTSD than for other conditions, where research is more limited. The World Health Organization and the UK’s National Institute for Health and Care Excellence (NICE) both list EMDR among recommended treatments for PTSD in adults. The American Psychological Association’s (APA) clinical practice guidelines include EMDR as a treatment option. The APA guidelines and a Cochrane review have found EMDR more effective than waitlist or usual-care conditions for reducing PTSD symptoms.

The practical takeaway: EMDR is a legitimate, evidence-informed option for trauma, not an unproven or fringe technique, but it’s also not a guaranteed fix, and it works best when a qualified clinician tailors it to your specific history and pace.

Common Questions About EMDR

Do I have to talk through every detail of what happened? No. Unlike some trauma therapies that involve detailed verbal narration, EMDR asks you to briefly connect with the memory rather than describe it at length. Many clients find this makes the process feel more manageable, while also reducing the possibility of re-traumatizing.

Is EMDR suitable for people who aren’t comfortable talking about their emotions? Often, yes. Because EMDR relies less on verbal processing and more on the brain’s own reprocessing mechanisms, it can be a good fit for people, including many men, who find conventional talk therapy uncomfortable or unfamiliar. That said, some capacity to tolerate emotional discomfort in session is still needed, and your psychologist will help build any necessary internal resources.

How many sessions does EMDR take? This depends on the complexity and number of memories involved. A single, discrete trauma may resolve in a handful of sessions; complex or repeated trauma typically requires a longer course of treatment.

Is EMDR safe? For most people, yes, when delivered by a trained clinician. It’s normal to feel tired or emotionally activated after a session, similar to how you might feel after an intense workout. Your psychologist will help you build coping resources before processing begins and ensure each session ends in a stable, grounded state.

Can EMDR be done virtually? Yes. EMDR can be adapted for secure virtual sessions using online bilateral stimulation tools, which makes it accessible to clients across Alberta, not only those able to attend in person in Calgary.

Is EMDR Right for Me?

If you’ve noticed that certain memories, situations, or even quiet moments (like a Calgary summer weekend with fewer distractions) bring up more than you expect, EMDR may be worth exploring. It tends to suit people who want a structured, research-supported approach to processing difficult experiences without needing to relive or narrate them in detail.

Derek Van Dalen, Registered Psychologist with the College of Alberta Psychologists (CAP), incorporates EMDR into his work with individuals and couples in Calgary, both in person and virtually across Alberta. If any of this resonates, reaching out for a free 15-minute inquiry call is a straightforward next step — no pressure, just a conversation about whether EMDR might be a good fit for what you’re carrying.

This article is for general informational purposes and isn’t a substitute for individualized clinical assessment. If you’re in crisis or need immediate support, please contact a crisis line or emergency services.