When trauma gets stuck in your brain and body, traditional talk therapy sometimes isn’t enough. You understand what happened. You’ve processed it intellectually. But the memories still feel raw—triggered by a sound, a smell, a situation that sends you right back to that moment. Your nervous system hasn’t gotten the message that you’re safe now.

EMDR (Eye Movement Desensitization and Reprocessing) therapy offers a different path. Rather than talking through trauma repeatedly, EMDR therapy helps your brain reprocess traumatic memories so they lose their emotional charge. It’s one of the most researched psychotherapy approaches for post traumatic stress disorder, endorsed by the American Psychological Association and the World Health Organization.

At Therapy Group of DC, our EMDR-trained therapist helps clients who feel stuck in their past trauma finally move forward—processing painful memories, reducing anxiety and stress, and building a sense of safety in their own bodies. If you’re searching for EMDR therapy near me in the Washington DC area, we’re here to support your healing journey.

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What Is EMDR Therapy?

EMDR stands for Eye Movement Desensitization and Reprocessing. Developed by Dr. Francine Shapiro in the late 1980s, it’s a structured form of psychotherapy that uses bilateral stimulation—typically eye movements, but sometimes tapping or sounds—to help the brain process traumatic memories.

Unlike traditional talk therapy, EMDR therapy doesn’t require you to describe your trauma in detail or complete homework between sessions. Instead, it works directly with how traumatic experiences are stored in your brain and body, helping your nervous system finally process what it couldn’t at the time.

Here’s what makes EMDR therapy different from other forms of psychotherapy:

How trauma gets “stuck”: When something overwhelming happens, your brain’s normal information processing can get disrupted. The memory stays frozen in its original, distressing form—complete with the emotions, physical sensations, and negative beliefs you experienced at the time. That’s why past trauma can feel so present, even years later. You may re-experience the fear, stress, and body sensations as if it’s happening right now.

How EMDR therapy works: Bilateral stimulation appears to activate your brain’s natural healing process, similar to what happens during REM sleep. This allows traumatic memories to be reprocessed and integrated, connecting them to more adaptive information. The memory doesn’t disappear, but it loses its overwhelming emotional charge. Many clients gain insight into their experiences and develop positive emotions and beliefs about themselves.

What the research shows: EMDR therapy is one of the most studied trauma treatments available. Multiple randomized controlled trials demonstrate its effectiveness for PTSD, with many clients experiencing significant relief and lasting change in fewer sessions than traditional talk therapy requires.

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What EMDR Therapy Helps With

While EMDR was originally developed for trauma and PTSD, research and clinical experience have shown it’s effective for many mental health concerns and emotional challenges:

Trauma and PTSD

Single-incident trauma (accidents, assaults, witnessing violence) and complex trauma from ongoing traumatic experiences. EMDR therapy helps process traumatic memories so they no longer trigger overwhelming emotions, intrusive memories, or nightmares. Whether you’re dealing with recent trauma or events from your past, EMDR can help your brain finally process what happened.

Anxiety, Stress, and Panic Attacks

Many clients find that anxiety has roots in past experiences that created negative beliefs about safety or their ability to cope. The fear and stress responses that once protected you may now be firing in situations that aren’t actually dangerous. EMDR therapy can help reprocess these underlying memories and reduce present-day anxiety, helping you feel more in control of your life.

Depression

When depression is connected to painful past experiences, loss, or deeply held negative beliefs about yourself (“I’m not good enough,” “I’m unlovable”), EMDR therapy can help shift these patterns. By processing the memories that fuel these beliefs, clients often experience improved mood and greater well being.

Grief and Loss

EMDR therapy can help process complicated grief, allowing clients to hold memories of loved ones without being overwhelmed by pain. It supports the natural healing process when grief feels stuck.

Relationship Issues

Trauma impacts how we connect with others. If past experiences have created patterns of fear, avoidance, or difficulty trusting in relationships, EMDR can help you understand and change these patterns.

Life Transitions and Stress

Major life changes—career shifts, divorce, relocation, becoming a parent—can trigger stress and unresolved emotions from the past. EMDR therapy helps process these reactions so you can navigate transitions with greater clarity.

Negative Beliefs and Self-Doubt

Many of us carry beliefs formed in childhood or during difficult experiences that no longer serve us. EMDR therapy helps the brain connect these old beliefs to new, more accurate understandings of ourselves, building self-compassion and confidence.

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How EMDR Therapy Works

EMDR therapy follows an eight-phase protocol that your therapist will guide you through. Understanding the process can help you know what to expect on your healing journey.

Assessment and Preparation

Your therapist will learn about your history, identify memories to target, and ensure you have coping strategies to manage any distress that arises. This preparation phase builds body awareness and grounding skills. EMDR therapy doesn’t require you to share every detail of your trauma—you remain in control of what you disclose. This collaborative process ensures you feel safe and supported before processing begins.

Processing Traumatic Memories

During the active processing phases, you’ll briefly hold a traumatic memory in mind—including the image, negative belief, emotions, and body sensations—while engaging in bilateral stimulation (typically following your therapist’s fingers with your eyes). You’ll notice what comes up without trying to control it.

Many clients describe this as watching the memory from a distance, like a train passing by. The memory moves through your awareness while your brain makes new connections. You stay present and grounded in the moment—this isn’t hypnosis.

Integration and Closure

Each session ends with stabilization, ensuring you leave feeling grounded. Subsequent sessions begin by checking how the processed memories feel now. Over time, clients find that memories that once felt unbearable become neutral, integrated parts of their past rather than overwhelming intrusions into their present life.

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What to Expect at Therapy Group of DC

Starting Your EMDR Journey

We begin with an initial consultation to understand what brings you to therapy and determine whether EMDR therapy is the right fit for your specific needs. Not everyone needs EMDR—sometimes individual therapy using other approaches is more appropriate. We’ll make a recommendation based on your unique situation, always prioritizing what will best support your healing.

A Safe Space for Healing

Our practice provides a safe space where you can do difficult work at a pace that feels manageable. EMDR therapy in Washington DC doesn’t have to feel overwhelming. Your therapist will ensure you have the support and coping skills needed throughout the process.

Session Structure

EMDR therapy sessions at our practice are 45 minutes. Some clients prefer longer sessions (60-90 minutes) for processing work, which we can discuss based on your needs and what your therapist recommends.

Timeline for Healing

The timeline varies significantly depending on what you’re processing. Single-incident trauma may resolve in just a few sessions. Complex trauma or multiple traumatic experiences typically requires more time. Your therapist will give you a realistic sense of what to expect after your initial assessment. Many clients begin noticing shifts within the first few sessions of active processing.

Integrating EMDR with Other Approaches

Our EMDR-trained therapist also draws on psychodynamic therapy, somatic interventions, and sex therapy in her work. This allows her to address how trauma impacts relationships, intimacy, body awareness, and your sense of self. EMDR therapy doesn’t have to be the only tool—it works well integrated with other therapeutic approaches. Some clients also benefit from Internal Family Systems work alongside EMDR.

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Our EMDR Therapist

At Therapy Group of DC, we have one therapist with specialized EMDR training. Other therapists on our team can provide trauma-focused therapy using different modalities and can coordinate with our EMDR therapist when that approach would be beneficial.

Xihlovo Mabunda, MS, LPC

Xihlovo is a Licensed Professional Counselor and our EMDR-trained therapist at Therapy Group of DC. She combines EMDR therapy with psychodynamic and sex therapy approaches—particularly valuable for clients whose trauma affects their relationships, intimacy, or sense of self in their body.

Xihlovo helps clients who feel stuck in their past trauma finally process what happened and move forward. She creates a collaborative, supportive space where you can do this work at a pace that feels safe. Her areas of focus include trauma, PTSD, anxiety, stress, relationship concerns, and intimacy issues. Xihlovo is passionate about supporting clients on their healing journey toward greater well being and a more fulfilling life.

View Xihlovo’s full profile →

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Begin EMDR Therapy in Washington, DC

If you’re struggling with trauma, anxiety, stress, or painful memories that won’t let go, EMDR therapy may help you finally process what happened and move forward with your life. The journey toward healing is possible, and you don’t have to take it alone. Contact us to schedule an appointment with Xihlovo and discover if EMDR therapy in Washington is the right fit for you.

Get Started →

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Frequently Asked Questions About EMDR Therapy

How much does EMDR therapy cost?

Sessions with our EMDR-trained therapist are $290 for 45 minutes. We are a private-pay practice and file out-of-network claims on your behalf as a courtesy, so you may receive partial reimbursement depending on your insurance plan.

Is EMDR therapy covered by insurance?

EMDR therapy is recognized as an evidence-based treatment by major insurance companies. While we don’t accept insurance directly, we file out-of-network claims for you. Many clients receive partial reimbursement, typically 50-80% of session costs depending on their plan. We recommend contacting your insurance company to verify your out-of-network mental health benefits.

What are the downsides of EMDR therapy?

EMDR therapy can bring up intense emotions during and sometimes between sessions as your brain processes difficult material. This is a normal part of the healing process, but it means EMDR requires a certain level of stability and coping skills. Your therapist will ensure you’re prepared before beginning processing work. EMDR therapy also isn’t the right fit for everyone—some people do better with other approaches, which is why we start with a thorough assessment.

How do I know if EMDR therapy is right for me?

EMDR therapy tends to work well for people who have specific memories or traumatic experiences that continue to affect them, who feel stuck despite understanding their trauma intellectually, or who haven’t found relief through traditional talk therapy alone. The best way to find out is to schedule a consultation—we’ll help you determine whether EMDR therapy or another approach makes more sense for your situation and your life.

Can EMDR therapy be done online?

Yes. EMDR therapy can be effectively delivered through telehealth using adapted bilateral stimulation techniques. Many clients find virtual EMDR just as effective as in-person sessions. We offer EMDR therapy in Washington DC both in-person at our office and via secure video for clients throughout DC, Maryland, and Virginia.

How is EMDR different from talk therapy?

Traditional talk therapy involves discussing your experiences, gaining insight through conversation, and developing coping strategies over time. EMDR therapy works differently—it uses bilateral stimulation to help your brain reprocess traumatic memories directly, often achieving lasting change more quickly. Many clients who’ve tried talk therapy without full resolution find EMDR therapy helps them finally move forward.