A Beginner's Guide to EMDR

I am often asked, “What is E…M…D…R?” or “I’ve never heard of that—how does it work?”

If you’ve ever wondered the same thing, you’re in the right place. In this blog, we’ll break down Eye Movement Desensitization and Reprocessing (EMDR) therapy—what it is, how it works, and why it has become one of the most effective approaches for healing trauma, anxiety, and negative self-beliefs. 

What is EMDR Therapy?

EMDR stands for Eye Movement Desensitization and Reprocessing, an evidence-based psychotherapy approach designed to help individuals process and heal from trauma, distressing memories, and deeply rooted negative beliefs. EMDR is more than just a therapy technique—it’s a comprehensive psychotherapy model that allows therapists to assess, conceptualize, and address a client’s struggles while guiding them through the reprocessing of distressing experiences. Unlike traditional talk therapy, EMDR doesn’t require clients to analyze or repeatedly discuss their trauma. Instead, it utilizes bilateral stimulation—such as guided eye movements, tapping, or auditory tones—to activate the brain’s natural ability to reprocess painful experiences. 

Think of it this way: trauma can cause certain memories to become trapped in their original form, meaning they retain the same emotional intensity as when they first occurred—even years later. EMDR helps the brain reprocess and reorganize these memories, allowing them to be stored in a way that no longer triggers distress.

A Brief History of EMDR Therapy

EMDR was developed in the late 1980s by Dr. Francine Shapiro, a psychologist who made a surprising discovery while walking in the park. She noticed that when she moved her eyes back and forth while thinking about a distressing memory, the emotional intensity of the memory seemed to decrease. Intrigued, she began researching this effect, which led to the development of what we now know as EMDR therapy.

In 1989, Dr. Shapiro published two groundbreaking studies demonstrating EMDR’s effectiveness in treating trauma—one with Vietnam War veterans and another with sexual assault survivors (Study 1 & Study 2). Since then, EMDR has evolved into a well-researched therapy used worldwide for PTSD, anxiety, depression, and more. For a more in-depth look at the history of EMDR, visit this page from the EMDR Institute.

At first, EMDR was met with skepticism because it was so different from traditional forms of therapy. But over the years, research has overwhelmingly supported its effectiveness, leading it to be recognized as an evidence-based treatment by major organizations, including:

• The American Psychological Association (APA)
• The World Health Organization (WHO)
• The U.S. Department of Veterans Affairs (VA)

For more information on EMDR’s extensive research, check out this research overview from the EMDR Institute.

How Does EMDR Work?

EMDR is based on the Adaptive Information Processing (AIP) model, which suggests that our brains naturally process and store memories in a healthy, organized way. However, when we experience trauma or overwhelming stress, the brain can fail to process these memories properly, leaving them fragmented or emotionally unresolved.

Instead of being integrated into a person’s overall life experience, these memories remain unresolved and emotionally charged, often leading to symptoms such as:

• Flashbacks or intrusive thoughts
• Anxiety, panic attacks, or phobias
• Negative self-beliefs (“I’m not good enough” or “I’m permanently broken”)
• Feeling emotionally weighed down by the past

EMDR helps the brain fully process and integrate these memories so they no longer carry the same emotional intensity. Through bilateral stimulation (eye movements, tapping, or sound), the therapy guides the brain in reorganizing and storing experiences in a way that allows for healing. 

The EMDR Therapy Process

Most people come to EMDR therapy with a specific issue they want help with—whether it’s anxiety, depression, panic attacks, or a recurring emotional struggle. Sometimes, they already know which memories are contributing to their distress, but often, they just feel held back or stuck without knowing why. 

Here’s what the EMDR process looks like:

Identifying the Root Cause. The therapist helps the client explore the nature and origins of their struggles, tracing them back to past experiences or key memories.

Preparation & Resourcing. Before diving into trauma reprocessing, the therapist teaches grounding and coping strategies to help regulate emotions during sessions.○ Clients learn techniques like visualizations, breathwork, and relaxation exercises to ensure they feel safe throughout the process.

Reprocessing the Memory. Once the client is ready, they focus on a distressing memory while engaging in bilateral stimulation (eye movements, tapping, or auditory tones). This process reduces the emotional intensity of the memory, allowing the brain to integrate it in a way that no longer feels overwhelming.

Replacing Negative Beliefs. As the emotional charge of the memory decreases, clients work on challenging and replacing negative self-beliefs that were tied to the event. For example:

• “I’ll never be good enough.” → “I have value and worth.”
• “The world is dangerous.” → “I am safe and capable.”

Strengthening Positive Beliefs & Moving Forward. Over time, clients develop a more confident and empowered mindset, allowing them to break free from emotional patterns that once held them back.

Want to Learn More? 

Some of the world’s EMDR associations have created short, animated videos explaining how EMDR works. Check them out!

Is EMDR Right for You?

If you’ve been struggling with:

• Unprocessed trauma or PTSD
• Anxiety, panic, or phobias
• Recurring negative self-beliefs
• Feeling emotionally weighed down or unable to move forward…

...then EMDR might be the solution you’ve been looking for. While EMDR can be an intense process, many people describe it as life-changing—a therapy that allows them to move forward without being controlled by the past. 

Start Working with An EMDR Therapist in Palm Beach County, FL

The key to success with EMDR is working with an experienced therapist who can guide you safely through the process.

At Mangrove Therapy Group, we specialize in trauma-focused care, particularly EMDR therapy, helping individuals heal and reclaim their lives. Our team can offer an understanding and supportive place for you to reprocess past memories and start moving forward in life. Start your therapy journey by following these simple steps:

• Contact Mangrove Therapy Group
• Meet with a caring therapist
• Start overcoming limiting beliefs today!

Other Services Offered with Mangrove Therapy Group

EMDR therapy isn’t the only service our team offers. Mangrove Therapy Group is happy to offer support with mental health concerns including trauma and PTSD/C-PTSD, substance use disorders, eating disorders, body image issues, anger management, anxiety, low self-esteem, personality disorders, and much more. Please feel free to learn more about how we can support you. We also offer support with addictions such as process addictions, grief and loss, “Failure to Launch” syndrome, CBT, and DBT. Feel free to learn more by visiting our blog or FAQ page today.