What Is EMDR Therapy? A Tampa EMDR Therapist Explains What to Expect
If you’ve been considering EMDR therapy, chances are you’ve also Googled things like:
“Is EMDR intense?”
“Will I have to talk about everything?”
“What if I get overwhelmed?”
“What actually happens during EMDR?”
Completely understandable questions, by the way.
Starting EMDR can feel a little like standing at the edge of a pool, wondering whether being in the water will feel freezing, healing, terrifying, or somehow all three. The good news? EMDR is not about throwing you into the deep end without support.
As an EMDRIA-trained therapist in Tampa, Florida, one of the biggest misconceptions I hear is that EMDR means reliving trauma all over again. That’s not actually the goal.
The goal is helping your nervous system finally realize: “The danger is over.”
And sometimes, EMDR shows clients the truth about themselves, their past, their relationships, and the ways they adapted to survive. As healing happens, clients’ perspectives often shift, and occasionally that changes how they relate to others, what they tolerate, and what they want moving forward.
First — What Is EMDR Therapy?
EMDR stands for Eye Movement Desensitization and Reprocessing.
It’s a structured, evidence-based trauma therapy originally developed by Francine Shapiro for PTSD and trauma-related symptoms. According to the EMDR International Association (EMDRIA), EMDR helps the brain process distressing memories that may feel “stuck” in the nervous system.
Research has shown EMDR therapy can help with:
PTSD
Trauma
Anxiety
Panic attacks
Childhood trauma
Attachment wounds
Grief
Phobias
Disturbing memories
Negative core beliefs
Emotional overwhelm
EMDR works differently than traditional talk therapy because we are not only working cognitively, we are also working with the nervous system, and the way traumatic experiences are stored in the brain and body.
Or, as many clients say:
“I know I’m safe logically… but my body still doesn’t believe it.”
That’s where EMDR helps.
And yes, I’m aware this may feel foreign at first and maybe even a little strange. That’s completely normal. I’ll do my best to answer your questions, help you feel comfortable, and move at a pace your nervous system can tolerate. A significant amount of research supports EMDR’s effectiveness, and it has been helping clients heal from for over 30 years.
Before EMDR Therapy: Preparation Matters More Than Clients Realize
Despite what social media sometimes suggests, good EMDR therapy is not:
“Close your eyes and dive into your worst trauma.”
Emotional bootcamp.
Opening Pandora’s box
A significant part of EMDR is actually preparation and stabilization.
Before processing trauma, we work on:
grounding skills
nervous system regulation
coping strategies
identifying triggers
emotional safety
building trust
creating internal resources
We also review your timeline together.
A timeline is exactly what it sounds like: a brief, broad overview of 5-10 significant painful or distressing life events.
This helps us identify what experiences still feel “stuck” in the nervous system and gives us a roadmap for treatment. You do not have to remember every detail or tell your life story perfectly.
According to EMDRIA guidelines, preparation helps clients remain within their “window of tolerance” — emotionally present enough to process without becoming overwhelmed or shutting down.
And importantly: You are always in control of the process.
You can pause, slow down, or stop at any time.
That said, we do encourage clients to stay with the process as long as it feels tolerable, because allowing the nervous system to move through the activation is often where healing and resolution happen.
What EMDR Sessions Actually Feel Like
Every client experiences EMDR differently, but sessions often include:
Identifying a Target Memory
We identify:
a distressing memory
body sensations
emotions
negative beliefs attached to the experience
Examples:
“I’m not safe.”
“I’m not good enough.”
“I have no control.”
“It was my fault.”
Then we work toward more adaptive beliefs such as:
“I survived.”
“I am safe now.”
“I can trust myself.”
“I am worthy.”
Bilateral Stimulation
This is the part most clients associate with EMDR.
Bilateral stimulation may include:
eye movements
tapping
auditory tones
alternating buzzers/tappers
This helps the brain process information differently from ordinary talk therapy. And no, you do not lose control, get hypnotized, or magically forget your memories.
You remain aware, present, and in control the entire time.
During EMDR, Clients Might Notice:
shifts in emotions
body sensations
memories surfacing
unexpected connections
fatigue
relief
tears
moments of insight
feeling “lighter”
Sometimes clients describe it as:
“I finally feel like this is in the past.”
What Happens After an EMDR Session?
This part is important because clients are often surprised by it.
After EMDR therapy, you may feel:
tired
emotional
calm
reflective
energized
emotionally “stirred up”
more aware of memories or dreams
You may also have body sensations, vivid dreams, or nightmares. This does not mean something is wrong. Your brain and nervous system are continuing to process between sessions.
Dr. Laurel Parnell and other EMDR clinicians often describe this as the brain continuing adaptive processing after the session ends. Many clients notice new insights, emotional shifts, or decreased distress over time.
Sometimes healing feels messy before it feels peaceful. Dr. Andrew Dobo, EMDRIA discusses how periods of “chaos and confusion” are often part of transformation and healing.
That does not mean therapy is harming you. Often, it means the nervous system is finally processing experiences that have been frozen or avoided for years.
How to Prepare for an EMDR Therapy Session
Here are a few practical ways to support yourself before EMDR:
The Night Before
prioritize sleep if possible
hydrate
avoid alcohol or substance use
try not to emotionally flood yourself with doom-scrolling or stressful conversations beforehand
Day of Session
eat beforehand
wear comfortable clothing
build in decompression time afterward if possible
have water nearby
For Telehealth Sessions:
We typically use audio bilateral stimulation
A laptop, desktop computer, or tablet works best
If you’re using your phone, have another phone available for the audio software
If needed, we can also use tapping instead of audio stimulation
Emotionally
Try to approach EMDR with curiosity rather than pressure.
You do not have to:
“do it perfectly”
remember every detail
force emotions
perform healing correctly
Your nervous system already knows how to heal. Therapy helps create the conditions for that process.
One of the Biggest Myths About EMDR
Clients often assume:
“If I start EMDR therapy, I’m going to completely fall apart.”
What I often see instead is this:
Clients’ perspectives change, and what felt overwhelming now feels less intense or even has no impact at all.
Sometimes the exhaustion clients feel isn’t from feeling emotions. It’s from carrying unprocessed survival responses for years.
Is EMDR Therapy Right for Everyone?
Not always immediately.
Sometimes we first need:
stabilization
safety
coping skills
reduced crisis-level stress
nervous system regulation
Good EMDR therapy moves at the pace of your nervous system, not at the pace of urgency, pressure, or internet wellness culture.
Final Thoughts
Healing from trauma is not about erasing your past. It’s about helping your mind and body stop reacting as though the past is still happening right now. And that changes everything.
If this resonates, you might benefit from EMDR therapy or trauma-focused therapy. I provide EMDR therapy virtually throughout Florida from my Tampa-based therapy practice.
You can learn more about:
Life Transitions Therapy
👉 Or schedule a free consultation to see whether EMDR may be a good fit for you.
📚References
Dobo, A. (n.d.). EMDR and Jungian psychology: Why chaos & confusion are necessary for transformation. EMDR and Science of Psychotherapy. https://emdartnscience.com/vlog/emdr-jungian-psychology/
EMDR International Association (EMDRIA). (n.d.). What is EMDR? https://www.emdria.org
Levine, P. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.
Parnell, L. (2013). Attachment-Focused EMDR: Healing Relational Trauma. W.W. Norton & Company.
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford Press.
van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
