EMDR: what a session is like & finding a provider

The preparation phase often includes relaxation skills you can use in sessions and at home. Practising them between sessions helps them work when you need them.

You and your therapist agree on goals and which disturbing events to address. You can say if a memory feels too big to start with.

You have full control to stop at any point. Raising a hand in a “stop” gesture is a common signal.

After each set, new thoughts, images, feelings or insights may come up. There’s no right answer; you just report what you notice.

Your honest reports guide the work. Tell your therapist what you actually feel, not what you think they want to hear.

Feeling uncomfortable while focusing on a memory is expected, and usually brief. If it feels like too much, use your stop signal. Your therapist can help you settle before going on.

The EMDR International Association (EMDRIA) runs a free directory of its full members. You can search by location within a radius you choose.

EMDRIA does not recommend therapists or check their competence or licenses, so always check the license yourself.

An “EMDR-trained” clinician has finished basic training of at least 50 hours of lecture, practice and consultation. An “EMDRIA Certified Therapist” has met further requirements and renews every two years.

The EMDR Institute suggests asking whether a clinician’s training was approved by EMDRIA, and whether they keep up with the latest developments.

Many VA medical centers offer EMDR in their PTSD programs, and smaller sites may connect you by video.

Your primary care provider or insurer can point you to in-network clinicians. FindTreatment.gov lists mental health services near you.

Therapists can be psychologists, counselors, social workers, marriage and family therapists or psychiatric nurses, each licensed by the state. A quick search of the state board confirms the license is active.

Call the number on your card and ask about mental health benefits, copays and in-network therapists who offer EMDR. Sessions longer than an hour may be billed differently, so ask the therapist’s office too.

If you don’t have insurance or choose not to use it, providers must give you a Good Faith Estimate of expected costs. Keep a copy.

• Ask if the therapist offers a sliding scale
• Community mental health centers
• Training clinics at universities
• VA care for eligible veterans

See “Free & low-cost therapy” for many more ideas.

• Answers training and license questions openly
• Ends each session with you feeling steady
• Explains each step before it happens
• Respects your stop signal
• Takes time on preparation

• Can’t tell you where they trained
• Dismisses your worries or pace
• Isn’t licensed to practise therapy
• Jumps into memories in the first session
• Promises a cure or a set number of sessions

If you are thinking about suicide or are in emotional distress, call or text 988 to reach the 988 Suicide & Crisis Lifeline, 24/7. If you are in immediate danger, call 911.

Veterans, service members and their loved ones can dial 988 then press 1, or text 838255.

EMDRIA’s directory warns that its contact form isn’t for emergencies. Call 911 or go to the nearest emergency department instead.

findahelpline.com lists free, confidential helplines in many countries. Many countries also have their own EMDR association; your local health service can help you find trained therapists.