EMDR: A Path Toward Healing and Hope

Welcome to this guide on Eye Movement Desensitization and Reprocessing (EMDR)—a transformative approach to healing that has helped countless people rediscover a sense of balance and peace. If you’re here, you might be curious about EMDR, what makes it unique, and how it could help you or someone you care about.

What is EMDR therapy?

At its core, EMDR relies on assisting the human mind’s innate capacity for self-healing, which sometimes gets “stuck” with certain distressing events. EMDR is a structured therapy, which focuses on reprocessing distresses, allowing individuals to move forward with greater freedom and resilience.

How does EMDR work?

EMDR uses bilateral stimulation to help the brain reprocess distress. By doing this in a controlled environment with a trained therapist, the distress becomes less overwhelming, allowing you to have a clearer mind and more confidence.

What makes EMDR unique?

Unlike traditional talk therapies that rely primarily on conversation and insight, EMDR incorporates bilateral stimulation—such as eye movements, tapping, or auditory tones. This component is key to its effectiveness. The bilateral stimulation activates the brain’s natural healing processes, facilitating the reprocessing of distress.

Another distinguishing factor is that EMDR doesn’t require individuals to talk in detail about trauma if they’re not ready. This makes it a particularly compassionate option for those who find verbalizing their experiences overwhelming. In fact, even if a person does not have clear or conscious memories, this treatment is effective. The “target” for EMDR can be a specific conscious memory, or it can be a difficult feeling, thought or belief, or simply a physical symptom.

Finally, EMDR is an integrative therapy that not only addresses the past but also focuses on present triggers and future resilience. It’s a holistic approach designed to empower individuals in their own healing journey.

Different kinds of distress

Trauma comes in many forms, and EMDR is effective for addressing both “big T” and “little t” traumas. But what do these terms mean?

• “Big T” traumas: These are life-altering events that often come to mind when we think of trauma—examples include natural disasters, physical or sexual assault, war, or severe accidents. These events are deeply distressing and can leave lasting emotional scars.
• “Little t” traumas: These are smaller, seemingly less significant events that can accumulate over time or feel impactful based on the circumstances. Examples might include ongoing criticism, feeling isolated or ignored, humiliation or embarrassment, ongoing sickness, or experiencing a breakup. While they may not seem as catastrophic, “little t” traumas can still weigh heavily on a person’s mental and emotional well-being.

One of the strengths of EMDR is its ability to address both types of trauma. Whether you’re grappling with a life-changing event or a series of stressors, EMDR offers a path toward healing.

Does EMDR really work?

Yes! EMDR therapy is supported by a robust body of research and empirical evidence, making it one of the most well-established treatments for many conditions. Numerous randomized controlled trials (RCTs), considered the gold standard in clinical research, have demonstrated its effectiveness in treating post-traumatic stress disorder (PTSD) and other psychological challenges. Organizations such as the World Health Organization (WHO) and the American Psychological Association (APA) recognize EMDR as an evidence-based treatment. Studies have shown that EMDR can lead to significant reductions in distressing symptoms, often in fewer sessions compared to traditional therapies. This growing body of evidence highlights EMDR’s unique ability to harness the brain’s natural healing processes.

Is EMDR right for me?

EMDR is highly adaptable and has been shown to be effective for a wide range of conditions, including post-traumatic stress disorder (PTSD), anxiety, depression, and phobias. A qualified EMDR therapist can help determine if it’s the right fit for you.

Is EMDR painful or retraumatizing?

EMDR is designed to be manageable and supportive. While processing distress or revisiting traumatic memories can be challenging, the therapy is conducted in a safe way where your well-being is top priority. Studies have shown that EMDR is a great option for those who find other forms of therapy to be overwhelming. It is, however, still hard work, and can be physically and mentally taxing. Your therapist will help to ensure that EMDR is a good fit for you and your life situation, and that you have the resources you need to make the process successful.

How many sessions will I need?

The number of sessions varies, based on individual needs, the complexity of the distress, and treatment goals. Typically, 2-4 sessions are a required minimum for the therapist to get to know you and assess if EMDR is right for you, and to help you prepare for the bilateral stimulation. Once the bilateral stimulation begins, some people experience significant improvement very quickly, while others may require longer-term work. At Ellis Nicolson, we don’t believe in quick fixes, as we want to give you comprehensive solutions that will last. However, many people have reported that EMDR allows them to find lasting healing much faster than other therapies. Although it is impossible to predict exactly how many sessions will be needed, EMDR has a structured protocol, and your therapist will be able to co-evaluate your progress with you.

What does a session look like?

After the initial assessment and preparation sessions, a typical EMDR session begins with grounding and preparation, followed by bilateral stimulation while focusing on a specific distress “target” (memory, thought, belief, emotion, or physical symptom). The session ends with grounding techniques to ensure you leave feeling stable.

Hope Through Healing

One of the most inspiring aspects of EMDR is its emphasis on hope. It acknowledges that emotional distress do not have to define your life or limit your future. The therapy offers a structured pathway to healing that is both empowering and transformative.

Individuals who undergo EMDR often describe a newfound sense of freedom, clarity, and resilience. The past no longer feels like a heavy burden, but rather a chapter in their story that they can look back on with understanding and peace. They report feeling lighter, more present, and better equipped to handle life’s challenges.

Why Consider EMDR?

If you’re struggling with the weight of past experiences, whether they involve big “T” traumas or little “t” traumas, EMDR offers a compassionate and effective path forward. It’s a therapy rooted in science and delivered with care, providing hope for a brighter, more peaceful future.

Take the first step toward healing today. Whether you’re exploring options for yourself or a loved one, EMDR can be the turning point you’ve been looking for. With the right support, healing is not only possible—it’s within reach.

How do I get started?

Our associate, Alisa Donaldson, offers EMDR therapy in a virtual context. You can book your first session with her here, or a free 15-minute consultation call here.

Online Therapy

EMDR is offered exclusively online by Alisa Donaldson.

Meet our Therapists in Toronto

Frequently Asked Questions

Is therapy confidential?

Absolutely. Psychotherapy is built on the foundation of confidentiality. As professionals, it is our responsibility to ensure that we do everything we can reasonably do to ensure your anonymity. If you choose virtual sessions, be assured that we only use the professional version of Zoom which has professional level security.

How long does therapy take?

In the same way that it has taken time to develop patterns that don’t work, it takes time to break these patterns and create new ones. But many clients start to feel better after the first session. Clients can expect to can new insights, identify their patterns and interrupt them after 4-6 sessions. We do not believe in quick fixes since quick fixes never last, in the same way a crash diet is only temporary. We believe that changing one’s patterns has the potential for creating generational change, so doing the hard emotional and behavioural work pays off over time.

Do you offer virtual sessions?

Yes. Every member of our team offers virtual sessions, so no matter which day of the week works for you, one of our team members will be available for you.