Types of Therapy
EMDR Therapy: How It Works and Where to Find It
What Is EMDR Therapy, and Where Can You Find It at a Low Cost?
EMDR therapy (Eye Movement Desensitization and Reprocessing) is a one-on-one trauma therapy in which you hold an upsetting memory in mind while following a back-and-forth movement or sound until the distress eases. The VA National Center for PTSD calls it one of the most effective treatments for PTSD and says it usually takes about 3 months of weekly sessions. SAMHSA lists 3,432 mental health facilities that offer EMDR (October 2026); search the care finder for ones that take Medicaid, Medicare or a sliding fee.
EMDR therapy is one of the three trauma therapies the VA National Center for PTSD says work best for PTSD, alongside Cognitive Processing Therapy and Prolonged Exposure. It feels different from regular talk therapy: you don’t spend sessions retelling what happened, and there’s no homework. This guide explains what happens in EMDR, how long it takes, who offers it, and how to pay for it.
If you are in crisis or thinking about suicide, call or text 988, or chat at 988lifeline.org, any time. Veterans can dial 988 and press 1. Call 911 if someone is in immediate danger.
How EMDR Therapy Works
EMDR stands for Eye Movement Desensitization and Reprocessing. The VA explains the idea this way: trauma memories can be stored differently from other memories, which makes them hard to make sense of but easy to set off with everyday reminders. Trauma can also leave you with harsh beliefs about yourself.
In EMDR, you call the upsetting memory to mind, along with the thoughts and body sensations that come with it, while you pay attention to a back-and-forth movement or sound. That might be your therapist’s moving finger, a flashing light, or a tone that beeps in one ear and then the other. The VA says this helps you stay in the present while your brain processes the past, so the trauma becomes a bad memory that is no longer so distressing. Over time you also build more positive beliefs about yourself.
What Happens in an EMDR Session
Treatment moves through stages. Here is what the VA says to expect.
- Preparation. You learn about common physical and emotional reactions to trauma, talk with your therapist about how ready you are, and practice new coping skills.
- Choosing a memory. You identify the memory to work on, along with the negative thoughts, feelings and body sensations tied to it.
- Processing. You hold the memory in mind while following the movement or sound, for about 30 seconds at a time, then talk about what you noticed. This repeats until your distress goes down.
- Building a positive belief. You focus on a positive belief and feeling while holding the memory.
- Reassessment. Toward the end, your therapist checks your symptoms to see whether other memories need work.
You won’t usually be asked to describe the details of your trauma out loud. The VA says you will think about it in session, but in most cases you won’t need to talk through it. That is one reason some people choose EMDR over other options.
How Long EMDR Takes
| Feature | What the VA says |
|---|---|
| Format | Individual, one-on-one with your provider |
| Session length | 50 to 90 minutes |
| How often | Weekly |
| Total length | About 3 months |
| Homework | None |
| When people notice change | Many notice improvement after a few sessions |
Longer sessions and a set number of weeks matter when you budget. If your plan has a copay or coinsurance per visit, multiply it by roughly 12 weekly visits to estimate your cost, and ask whether a 90-minute session is billed differently from a standard one.
Where to Find It: EMDR by State
SAMHSA's FindTreatment.gov lists 3,432 mental health facilities with this service (emdr) across 52 states and territories, checked October 2026. Pick a state for its facilities, cities and treatment agency.
EMDR Compared With Other Trauma Therapies
The VA lists several therapies with good evidence for PTSD. They share a goal but feel different in the room.
| Therapy | What it asks of you | Typical length |
|---|---|---|
| EMDR | Hold the memory in mind while following a movement or sound | About 3 months |
| Cognitive Processing Therapy (CPT) | Learn to change the upsetting thoughts and feelings you’ve had since the trauma | About 3 months |
| Prolonged Exposure (PE) | Gradually approach memories, feelings and situations you’ve avoided | About 3 months |
| Written Exposure Therapy (WET) | Complete writing assignments about the trauma during sessions | 5 sessions |
None of these is a fit for everyone, and NIMH notes there’s no formal FDA approval process for psychotherapies the way there is for medications. A clinician can help you weigh them. The PTSD therapy guide explains each option and how medication fits in, and the CBT guide covers the wider family CPT and PE come from. If you’re comparing skills-based therapies for emotional intensity rather than trauma, see the DBT guide.
Is EMDR Safe?
You may feel uncomfortable while you focus on trauma memories or beliefs. The VA says these feelings are usually brief, people tend to feel better as they continue, and most people who complete EMDR find that the benefits outweigh the early discomfort.
Tell your therapist if you feel overwhelmed between sessions. A good therapist will slow down, spend more time on coping skills, or adjust the plan. If you ever have thoughts of suicide, reach the 988 Lifeline right away, and see the crisis guide for what to expect when you call.
How to Find an EMDR Therapist
SAMHSA lists 3,432 mental health facilities that offer EMDR and 7,091 that offer trauma-focused care (October 2026). These steps help you narrow them down.
- Search by therapy type. Use the care finder and filter for EMDR, or open your state’s EMDR page, such as EMDR therapy in Florida or EMDR therapy in Ohio.
- Ask about training. Ask who on staff is trained in EMDR, how long they’ve used it, and how many people with trauma they treat. The VA advises choosing a provider with experience treating people who have been through trauma.
- Check the license. EMDR is provided by licensed professionals such as psychologists, counselors, clinical social workers and marriage and family therapists. Check the therapist’s license with your state board.
- Ask about cost up front. Ask what insurance they accept, what a session costs, and whether they offer a sliding fee.
Veterans have a direct route. The VA says EMDR is offered in many VA medical center specialized PTSD programs, and smaller VA facilities may connect you by video to a clinician elsewhere. Vet Centers offer free individual and group counseling to eligible service members, veterans and families without VA health care enrollment.
Questions to Ask an EMDR Therapist Before You Start
NIMH suggests a short conversation with a possible therapist before you commit, by phone, video or in person. Rapport and trust matter, because what you discuss in therapy is deeply personal. These questions, adapted from NIMH’s list, fit EMDR well:
- What are your credentials, and do you have a specialty in trauma?
- Why do you recommend EMDR for me, and what is the evidence behind it?
- Have you treated people my age, or children, with this kind of trauma?
- How many sessions do you expect, and how will progress be measured along the way?
- What happens if I’m not starting to improve?
- Can you prescribe medication, or will you work with someone who can?
- Are sessions confidential, and are there limits to that?
NIMH also says that if you’ve been in therapy for what feels like a reasonable amount of time and aren’t getting better, talk with your therapist, and consider other professionals or approaches. Changing therapists is normal and doesn’t mean treatment has failed. If you want a sense of what a first appointment is like, the guide to your first therapy session walks through it.
Paying for EMDR Therapy
EMDR is a form of psychotherapy, so it is paid for the same ways as other therapy. Here are the lowest-cost routes.
- Medicaid. Medicaid is the single largest payer for mental health services in the U.S. SAMHSA lists 10,558 facilities that accept Medicaid. The guide to Medicaid coverage of therapy explains how to check what your state’s program covers.
- Medicare. Part B covers individual and group psychotherapy with doctors and certain licensed professionals, including clinical psychologists, clinical social workers, marriage and family therapists and mental health counselors. After the Part B deductible, you pay 20% of the Medicare-approved amount. See Medicare coverage of therapy.
- Private insurance. SAMHSA lists 10,853 facilities that take private insurance. The insurance and parity guide explains what plans must cover.
- Sliding fees and public clinics. SAMHSA lists 5,028 facilities with a sliding fee scale. The VA notes that clinics funded or run by government agencies can offer low-cost care, and NIMH points to university training clinics as another option. Start with the sliding scale therapy guide or community mental health centers.
The low-cost care checker shows which of these routes fit your state, age and coverage. If you’re still deciding what kind of care you need, the guide on how to find a therapist walks through the first calls to make.
Frequently Asked Questions
Does EMDR Involve Hypnosis?
No. The VA describes EMDR as a talk therapy in which you stay aware and in the present while paying attention to a back-and-forth movement or sound. You talk with your provider after each short set about what you noticed.
Can EMDR Be Done Over Video?
The VA says smaller VA facilities that don't offer EMDR on site may use videoconferencing so you can get EMDR from a clinician at another location. Outside VA, ask a provider directly whether they offer it by telehealth, and see the telehealth therapy guide for what Medicare and Medicaid cover.
Will EMDR Make Me Feel Worse at First?
You may feel uncomfortable when you focus on trauma memories. The VA says these feelings are usually brief, people tend to feel better as they keep going, and most people who complete EMDR find the benefits outweigh the early discomfort. Tell your therapist how you're doing between sessions.
Is EMDR Used for Depression or OCD?
The VA National Center for PTSD describes EMDR as a treatment for PTSD. If a therapist suggests EMDR for depression or OCD, ask why they recommend it over other approaches and how they will measure progress. The guides to therapy for depression and therapy for OCD explain the usual options.
Do I Need a Referral for EMDR?
Usually not for a therapist in private practice, though some insurance plans require one. Veterans can start at a VA medical center, where EMDR is offered in many specialized PTSD programs. Check your plan's rules before your first appointment.
More on Types of Therapy
- CBTWhat CBT is, what it treats and how to find it
- DBTWhat DBT is, who it helps and how to find a program
- Telehealth TherapyHow telehealth therapy works and what covers it
- Psychiatrist vs TherapistWho prescribes, who provides therapy, and which license to check
- AnxietyThe therapies NIMH describes for anxiety disorders and how to find one near you
- DepressionTherapy for depression, who provides it and how to pay for it
This guide explains mental health care in plain language from official sources. It isn't medical advice; a licensed clinician can assess what care fits your situation.
Sources
- VA National Center for PTSD: EMDR for PTSD
- VA National Center for PTSD: Talk Therapy for PTSD
- VA National Center for PTSD: Finding a Therapist
- NIMH: Psychotherapies
- Medicare.gov: Mental Health Care (Outpatient)
- Medicaid.gov: Behavioral Health Services
- VA: Mental Health Care
- SAMHSA FindTreatment.gov listing data, checked October 2026