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Valley of Growth Psychotherapy
1900 City Park Drive, Suite 300, Ottawa, K1J1G7
EMDR Therapy in Ottawa and Ontario
A trauma-focused approach to help you process experiences that still affect you today
Sometimes, you know something happened in the past, but it still feels like your mind or body is reacting as though it is happening now.
You may experience anxiety, shame, strong emotional reactions, upsetting flashback memories, body sensations, or patterns that you don't fully understand.
EMDR (Eye Movement Desensitization and Reprocessing) is a trauma-focused therapy that can help you process distressing experiences and memories so they feel less overwhelming in the present.
EMDR can be particularly helpful when past experiences continue to affect how you feel, think, respond, or relate to yourself and others.
How does EMDR Work?
EMDR helps you process experiences that may still feel emotionally or physically difficult in the present.
Rather than spending a lot of time retelling what happened, we’ll focus on a specific memory or part of a memory, thought, feeling, and/or body sensation while using bilateral stimulation, such as guided eye movements, tapping, buzzers or sounds.
As you notice what comes up, the experience can begin to feel different, allowing you to develop new perspectives, respond to it with less distress, and reconnect with the present moment instead of constantly relieving the past.
EMDR is a collaborative process, and you remain in control throughout. We move at a pace that feels manageable for you, and you can pause or stop at any time.
What can EMDR help with?
EMDR is commonly used to work with trauma and other distressing experiences.
It may be helpful if you're experiencing:
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Effects of childhood trauma
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Sexual trauma or abuse
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Anxiety or strong emotional reactions connected to past experiences
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Shame or self-blame
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Distressing memories or images
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Feeling triggered by certain situations
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Feeling disconnected from yourself or your body
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Negative beliefs about yourself
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Difficulty feeling safe or trusting others
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Experiences that continue to affect relationships or intimacy
EMDR isn't about erasing your memories. The goal is to help you relate to them differently, so they have less power over how you feel and respond today.
What does the EMDR process look like?
1. Getting to know you
History & treatment planning
2. Building safety
Preparation
3. Choosing what to work on
Assessment
4. Processing the experience
Desensitization
5. Developing a new perspective
Installation
6. Checking in with your body
Body scan
7. Ending the session safely
Closure
8. Assessing your progress
Reevaluation
We'll talk about what brings you to therapy, what you'd like to change, and what you've experienced. We'll work together to decide whether EMDR is a good fit and develop a plan that makes sense for you.
Before processing difficult experiences, we'll make sure you have tools and strategies to stay grounded and manage difficult emotions. I'll explain what EMDR involves and answer your questions.
When you're ready, we'll identify a specific memory, situation, or experience to work with. We'll explore how it affects you emotionally, physically, and through the beliefs you have about yourself.
You'll focus on the experience while following bilateral stimulation, such as eye movements, tapping, buzzers or sounds. I'll guide you through the process while you notice what comes up.
We'll work toward strengthening a more helpful belief about yourself, one that feels more true and supportive.
You'll notice whether any lingering tension, discomfort, or other sensations remain in your body as you think about the experience.
Whether or not we've finished processing a particular experience, we'll make sure you are grounded and ready to return to your day before the session ends.
At the beginning of future sessions, we'll check in about what you've noticed since the previous session and decide together what to work on next.
Remember: this isn't a race
You don't have to move through EMDR quickly.
Some people need more time to build safety and stability before processing difficult memories. Your pace will depend on your needs, your history, and how you're feeling throughout the process.
What does an EMDR session feel like?
EMDR can feel different for everyone.
You might notice memories, emotions, thoughts, body sensations, or new connections coming to mind. You don't have to force anything to happen. Your job is simply to notice what comes up and let the process unfold.
You can also tell me to slow down, pause, or stop at any point. You remain in control of the process throughout EMDR therapy.
Do I have to talk about everything that happened?
No. You don't have to tell me every detail of your trauma in order to begin EMDR.
We'll work together to determine what information is important for treatment, and we'll approach difficult experiences at a pace that feels manageable for you.
Your safety, choice, and comfort matter throughout the process.
EMDR and IFS: Two approaches that can work together
I also integrate IFS (Internal Family Systems) and parts work into my practice.
For some clients, combining EMDR with parts work can provide space to understand the different parts of yourself that developed in response to difficult experiences, while also processing experiences that may still feel unresolved.
The approaches we use will depend on your needs, goals, and what feels right for you.
EMDR Frequently Asked Questions (FAQs)
How long does EMDR take?
There isn't one set number of sessions. The amount of time depends on what you're coming to therapy for, your history, your goals, and how much preparation you need before processing difficult experiences.
Will EMDR make me relive my trauma?
EMDR involves connecting with aspects of a distressing experience, but you don't have to tell the entire story in detail or repeatedly retell what happened.
The goal is to process the experience while staying connected to the present, at a pace that feels manageable for you.
Do I have to remember everything that happened?
No. You don't need a complete or detailed memory of an experience to begin exploring whether EMDR may be helpful.
What if I become overwhelmed during EMDR?
You can pause or stop at any time. Preparation includes developing ways to manage distress and return to a sense of stability before beginning reprocessing.
Is EMDR only for PTSD?
No. EMDR is widely used for trauma and PTSD, but it can also be used with other distressing experiences and concerns. Whether it is appropriate for you depends on your individual situation and treatment goals.
Do I need to know exactly what is wrong before starting EMDR?
Not at all. Part of our work together is understanding what you're experiencing and identifying what may be contributing.
Can EMDR help with childhood trauma?
Yes. EMDR can be used to work with experiences from childhood and the ways they may continue to affect you in adulthood. When working with complex or longstanding trauma, we may spend more time building safety and resources before beginning reprocessing.
Can EMDR help with sexual trauma?
Yes. EMDR can be used to process experiences of sexual trauma and abuse, including the emotions, beliefs, body responses, and triggers that may continue to affect you.
Is EMDR done in one session?
Usually, no. EMDR is a structured therapy that takes place over multiple sessions, and the amount of time spent in each phase varies from person to person.
Is EMDR right for you?
You don't need to know whether EMDR is the right approach before reaching out.
We can talk about what you're experiencing, what you'd like support with, and whether EMDR might be a good fit for you.
Book a free 20-minute consultation to ask questions and see if we're a good fit.
EMDR therapy is available in English and French, in person in Ottawa and virtually across Ontario.
