Frequently asked questions
When we experience trauma or highly distressing events, our brain's natural processing system can become overwhelmed. The memory gets "frozen" in its original form, complete with the intense emotions, negative beliefs (like "I'm not safe" or "It's my fault"), and physical sensations felt at the time.
These unprocessed memories can trigger ongoing symptoms, such as flashbacks, nightmares, hypervigilance, or avoidance behaviors.
EMDR therapy helps the brain reprocess these stuck memories, allowing them to be stored as normal, adaptive memories. The distressing elements fade, and new, positive insights emerge.
Bilateral stimulation (often abbreviated as BLS) is the core technique used in Eye Movement Desensitization and Reprocessing (EMDR) therapy. It involves gentle, rhythmic stimulation that alternates between the left and right sides of your body, helping your brain reprocess distressing memories and reduce their emotional impact.
The term "bilateral" simply means "two sides"—stimulating both the left and right hemispheres of the brain in an alternating pattern.
Research suggests that bilateral stimulation mimics the natural processing that occurs during rapid eye movement (REM) sleep, when your brain sorts through experiences and moves them from short-term "emotional" storage to long-term "adaptive" storage.
When a traumatic or upsetting event overwhelms your brain's normal coping mechanisms, the memory can get "stuck" in a raw, unprocessed state. Bilateral stimulation appears to "unlock" this stuck material, allowing your brain to make new, healthier connections. As a result, the memory loses its intense emotional charge while still remaining accessible as a normal past event.
1. Eye Movements
The original and most researched method: You follow the therapist's fingers (or a light bar) moving side to side with your eyes, while briefly focusing on the distressing memory.
2. Tactile (Touch) Stimulation
Alternating gentle taps on your hands, knees, or shoulders—either by the therapist, handheld pulsers, or self-administered techniques like the "butterfly hug" (crossing your arms and tapping alternate shoulders).
3. Auditory Stimulation
Listening to alternating tones or sounds through headphones—one ear, then the other. Some systems include music or clicking sounds.
All forms are equally effective according to research—what matters most is what feels safe and comfortable for you.
During bilateral stimulation, you'll focus on the target memory (images, thoughts, emotions, and body sensations) for short sets (usually 20–30 seconds). Between sets, you'll briefly share what you're noticing—new insights, shifting feelings, or changes in the memory. The process continues until the distress level drops significantly (often to 0 or 1 on a 0–10 scale).
It's normal to experience a range of sensations: emotions surfacing, thoughts shifting rapidly, or even feeling tired afterward. Your therapist ensures you stay within your "window of tolerance" and provides grounding techniques throughout.
Bilateral stimulation is a safe, non-invasive tool that empowers your brain's innate healing ability. Many people find the process surprisingly gentle and transformative.
If you're curious about experiencing bilateral stimulation or how it fits into EMDR, feel free to reach out for more information or to schedule a consultation.
Sessions last 60–90 minutes and often occur in a comfortable therapy room.
Early sessions focus on Phases 1–2. Reprocessing (Phases 3–7) typically starts later and may span multiple sessions per memory. Complex trauma often involves processing clusters of related memories.
Many clients report feeling lighter, more empowered, and noticing real-life changes as therapy progresses.
If you're considering EMDR, a consultation can help determine if it's right for you. Reach out to discuss your needs—we're here to guide you through the healing process with compassion and expertise.