Walk It Out: Why EMDR Helps You Feel Better - Just Like a Good Walk

Eye Movement Desensitization and Reprocessing (EMDR) has become one of the most trusted, research-supported therapies for healing trauma, reducing anxiety, and strengthening a person’s sense of self. But many people still wonder how it works - especially because it can feel so different from traditional talk therapy.

What Is EMDR?

EMDR was developed in the late 1980s by psychologist Francine Shapiro, who famously noticed something surprising during a walk in the park: as she moved her eyes back and forth while thinking about something distressing, she felt the emotional intensity decrease.

This didn’t make the memory disappear - rather, it helped her body release the “stuck” activation that often lives beneath overwhelming experiences.

From there, she developed EMDR into a structured eight-phase therapy model that helps people process difficult memories, beliefs, and body sensations in a way that supports healing.

Why a Walk Helps Us Feel Better - and How That Relates to EMDR

Have you ever gone for a walk when you were stressed and returned feeling lighter, clearer, or more grounded? That natural back-and-forth rhythm - your feet alternating, your eyes scanning the environment - creates bilateral stimulation. EMDR uses a similar concept through guided eye movements, tapping, or sounds.

This rhythmic stimulation helps your brain do something incredibly important: digest what once felt overwhelming, the same way your body digests food.

Where talk therapy brings awareness and reflection, EMDR helps your nervous system finish the processing it wasn’t able to do in the moment of stress or trauma.

What to Expect During EMDR Sessions

While EMDR can sound unfamiliar, the actual experience is structured, collaborative, and deeply grounding. Every EMDR session is designed to help your brain safely process what it couldn’t fully process before.

Here’s an overview of what the EMDR phases look like - without diving into all eight in detail:

• We begin by getting to know you - your strengths, history, and the patterns or memories you want to soften or explore.

• We build skills for grounding and safety - such as breathwork or creating a “calm place” you can return to anytime.

• You identify a target - which may be a memory, a belief, or even a body sensation connected to something that feels stuck.

• We use bilateral stimulation (eye movements, tapping, or tones) - while you simply notice thoughts, emotions, or sensations that arise.

• Your brain does the processing - moving through what it once had to hold onto. You don’t need to relive the memory or explain everything out loud.

• We close by restoring calm - integrating what shifted, and checking in on how you’re feeling before the session ends.

  
  

What EMDR “Sounds Like”

People often wonder what an EMDR script or the therapist’s guidance actually sounds like. Here’s an example:

“As you hold this memory in mind, just notice what comes up - thoughts, feelings, or sensations. There’s no right or wrong. I’ll start the eye movements now… just let your mind go where it needs to go."

"…Take a breath. Notice what’s there now. What are you aware of?”

“Let’s go with that… back to the eye movements.”

The therapist isn’t analyzing or steering you. Instead, they’re guiding you through a natural processing system - very similar to what your brain does during REM sleep.

How EMDR Has Evolved: From Trauma Treatment to Whole-Person Work

EMDR initially earned its reputation for being one of the most effective treatments for post-traumatic stress disorder (PTSD). But over the past three decades, research and practice have expanded its use far beyond trauma.

At Speakeasy, EMDR supports clients around:

Anxiety

• Reducing spirals of “what ifs”

• Calming looping worry

• Soothing fear responses that feel disproportionate

  
  

Self-Worth & Confidence

• Shifting beliefs like “I’m not enough”

• Building internal confidence

• Integrating earlier experiences of resilience

  
  

Daily Stressors & Overwhelm

• Work triggers

• Parenting stress

• Big life transitions

  
  

Relationships & Attachment

• Healing old attachment wounds

• Lowering reactivity during conflict

• Strengthening emotional safety

  
  

Evidence-Based Benefits of EMDR

Research continues to highlight EMDR as one of the most efficient and effective therapies available. Some findings include:

• 70–90% of clients with single-incident trauma experience significant symptom reduction within 3–6 sessions.

• EMDR has been shown to be as effective as CBT, often with fewer sessions..

• Many clients experience improvements not just in symptom relief, but also in self-esteem, emotional regulation, and resilience.

  
  

Whether you're healing from trauma, feeling stuck in old patterns, or simply wanting deeper clarity and emotional balance, EMDR can help open space for calm, insight, and growth.

Melissa Copeland