WHITE TURTLE PLLC
What Is EMDR Therapy?
EMDR (Eye Movement Desensitization and Reprocessing) is a research-backed therapy that helps people process and heal from distressing experiences. Studies show that trauma isn’t just remembered—it’s stored in the nervous system, which is why certain memories or triggers can bring up intense emotional and physical reactions, even years later.
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EMDR is based on the idea that our brain has a natural ability to heal, but when trauma isn’t fully processed, it can get “stuck.” Using bilateral stimulation (such as guided eye movements, tapping, or sound), EMDR helps the brain reprocess these experiences so they no longer feel overwhelming. Research has shown that:
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Up to 90% of people with single-event trauma no longer experience PTSD symptoms after just three EMDR sessions (PTSD UK).
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84% of individuals report significant symptom reduction after 3 to 8 sessions (PMC Research).
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That said, we won’t jump into EMDR right away. Trauma work needs to be done at a pace that feels safe. Before beginning reprocessing, we’ll focus on building a solid foundation of coping skills, nervous system regulation, and emotional stability to ensure that you stay within your window of tolerance—the zone where you can process emotions without feeling overwhelmed. This step is key to making sure EMDR is effective and that you feel safe throughout the process.
Benefits of EMDR
EMDR helps people process trauma while also building emotional resilience. Many clients experience less anxiety, fewer intrusive thoughts, and reduced emotional reactivity, allowing them to move through life with more ease. Over time, EMDR breaks patterns of fear, self-doubt, and hypervigilance, creating space for more adaptive ways of thinking and feeling.
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This therapy is highly effective for PTSD, anxiety, depression, phobias, and childhood trauma, as well as complex trauma and attachment wounds. It works by shifting how distressing memories are stored in the brain—without requiring you to relive them in detail. Since EMDR can be done 100% online, it provides a flexible, accessible way to heal in a safe and supportive environment.
How EMDR Works: Core Techniques
EMDR is designed to help the brain reprocess distressing memories so they no longer feel overwhelming. It does this by engaging the brain’s natural ability to heal through bilateral stimulation, guided imagery, and cognitive reframing. EMDR can be done 100% online, and research shows that virtual EMDR is just as effective as in-person sessions.
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​​Bilateral Stimulation (BLS)​
Bilateral stimulation helps the brain reorganize and process stuck memories by activating both hemispheres. This can be done through:​​
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​Eye Movements – Following a moving object (like a therapist’s fingers or a light bar) side to side.
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Tapping – Alternating taps on the knees, shoulders, or hands.
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Auditory Cues – Listening to sounds that alternate between the left and right ears.​
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In online EMDR, bilateral stimulation can be facilitated through screen-based tools, self-tapping techniques, or guided audio cues, ensuring you get the same benefits from the comfort of your own space.
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Grounding & Resource Development​
Before working on trauma, we first build coping tools to help you manage emotions and feel safe. This might include:
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Safe Place Visualization – Imagining a calming place you can return to when needed.
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Somatic Awareness – Learning how your body responds to stress and practicing ways to regulate it.
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Protective Figures – Identifying people (real or imagined) who provide a sense of strength and safety.
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These tools ensure that EMDR happens at a pace that feels manageable, keeping you within your window of tolerance (the emotional space where processing can happen without overwhelming distress).
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Cognitive Reframing & Positive Belief Installation​
Trauma often leaves behind negative core beliefs (e.g., “I am not good enough,” “I am powerless”). EMDR helps shift these beliefs by:
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Identifying the limiting belief tied to trauma.
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Processing the memory until it feels less distressing.
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Replacing the old belief with a more adaptive one (e.g., “I am enough” or “I have control now”).
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As the emotional weight of the memory fades, people often feel lighter, more in control, and less triggered by the past.
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Why These Techniques Matter
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EMDR doesn’t erase memories—it helps you process them differently, so they no longer feel as intense or disruptive. By combining bilateral stimulation, grounding, and belief restructuring, EMDR supports healing in a way that feels safe, effective, and lasting.​
