Getting EMDR therapy starts with finding a trained provider, which you can do through a specialized directory, a referral from your current therapist or doctor, or by searching for virtual options. The process from first search to first session typically takes a few weeks, depending on provider availability and insurance verification. Here’s how to navigate each step.
Finding a Qualified EMDR Therapist
The most reliable starting point is the EMDR International Association (EMDRIA) directory, which lists members by location and credential level. When browsing, you’ll see three credential tiers: EMDRIA Certified Therapist, EMDRIA Approved Consultant, and EMDRIA Approved Trainer. A certified therapist has completed additional supervised practice beyond basic EMDR training and is the credential most relevant to someone seeking treatment.
You can also find EMDR providers through Psychology Today’s therapist directory by filtering for “EMDR” under treatment approach, or by asking your primary care doctor or current therapist for a referral. If you have insurance, call your plan and ask specifically for in-network therapists who offer EMDR. Not every therapist listed as offering EMDR has completed full training in the protocol, so the questions you ask during a consultation matter.
Questions to Ask Before You Book
A brief phone consultation, usually free, helps you figure out whether a therapist is the right fit. EMDRIA recommends asking several specific questions:
- Are you certified in EMDR therapy? Certification means more supervised hours than basic training alone.
- How much experience do you have treating my specific issue? EMDR is used for PTSD, anxiety, phobias, grief, and more. You want someone who regularly works with your concern.
- How were you trained, and how long have you been using EMDR? Formal training programs approved by EMDRIA are the standard.
- Do you use the full EMDR protocol in most of your sessions? Some therapists incorporate bits of EMDR into a broader approach. If you want the complete treatment, ask whether they use the model in 95 percent or more of their practice.
- What does your continuing education look like? Ongoing consultation and learning signal a therapist who stays current with best practices.
One question that might feel unusual: “Have you done your own work?” This is EMDRIA’s way of asking whether the therapist has personally gone through EMDR or similar trauma processing. Therapists who have done their own healing work tend to be more attuned to what you’ll experience in session.
What EMDR Treatment Looks Like
EMDR follows an eight-phase protocol. You won’t jump straight into eye movements on your first visit. The early sessions focus on building a foundation, and the pace is adjusted to what you need.
In the first phase, your therapist takes a full history and works with you to identify treatment targets: past memories that still cause distress, current situations that trigger you, and goals for the future. Phase two is preparation. Your therapist teaches you coping strategies like specific breathing techniques and guided imagery so you have tools to manage distress between sessions. This is also when they explain how EMDR works, which can help if you’re feeling skeptical or nervous about the process.
Phase three activates a specific target memory by asking structured questions that bring it into focus. This step can take as little as 30 seconds. Then comes the part most people associate with EMDR: desensitization. You focus on the traumatic memory while your therapist guides bilateral stimulation, which might be eye movements following a light or the therapist’s hand, tapping, or auditory tones alternating between ears. This continues until your distress around that memory drops significantly. In the installation phase that follows, your therapist uses the same bilateral stimulation to help you strengthen a positive belief you want to associate with the event, replacing the negative one.
Each new session begins with a reevaluation. You and your therapist check in on how you’re feeling about the memory you worked on, whether your symptoms have shifted, and whether you’re ready to move to the next target or need more processing on the current one.
How Long Treatment Takes
Sessions typically run 50 to 60 minutes, though some therapists offer extended 90-minute sessions for more intensive processing. The total number of sessions varies widely. A single traumatic event in an otherwise stable person might resolve in 6 to 12 sessions. Complex trauma, involving repeated or prolonged experiences, often takes longer.
There’s an ongoing clinical conversation about whether people with complex PTSD need a lengthy stabilization phase before starting the actual trauma processing. Recent evidence reviewed by EMDRIA suggests there’s little empirical support for delaying processing in most cases, meaning many therapists will begin the core EMDR work earlier than you might expect.
Cost and Insurance Coverage
If your therapist is in-network with your insurance, you can expect a copay in the range of $30 to $80 per session for a standard 50 to 60 minute visit. Out-of-pocket costs without insurance typically fall between $150 and $300 per session, though this varies by region and provider experience.
Many insurance plans cover EMDR under their mental health benefits since it’s classified as psychotherapy. When calling your insurer, ask whether they cover “EMDR therapy” specifically and how many sessions per year your plan allows. Some therapists who don’t take insurance will provide a superbill you can submit for partial reimbursement through out-of-network benefits.
Virtual EMDR as an Option
If you can’t find a qualified provider nearby, or if you prefer remote sessions, virtual EMDR is a well-supported alternative. A study of 288 patients found no significant differences in outcomes between virtual and in-person EMDR treatment.
Bilateral stimulation works differently on a screen. Your therapist might use an EMDR light bar attached to their webcam that combines visual and audio cues, or they might use specialized software. Platforms like remotEMDR, VirtualEMDR, and BilateralBase are designed specifically for this purpose and are HIPAA-compliant. Some therapists send clients wearable devices, like vibrating bracelets, that provide tactile stimulation during the session. Before your first virtual appointment, your therapist will discuss which type of bilateral stimulation they plan to use and make sure the technology works on your end.
Virtual sessions do require a private, quiet space where you won’t be interrupted, a stable internet connection, and a screen large enough to track visual cues comfortably. A laptop or desktop monitor works better than a phone for this.
Preparing for Your First Session
Your first one or two sessions will focus on history and preparation, not trauma processing. You don’t need to walk in ready to discuss your worst memories in detail. Your therapist will guide the pacing. What helps is having a general sense of what you want to work on and being honest about your current coping strategies, including substance use, sleep issues, or anything that affects your emotional regulation.
Some people feel emotionally activated after EMDR sessions, especially early on. This is normal. The coping tools your therapist teaches you in phase two are specifically designed for this. It’s worth keeping your schedule lighter after sessions when possible, particularly in the first few weeks, so you have time to process without immediately jumping into demanding tasks.