What Is ART Therapy? A Plain-English Guide | Utah County
A lot of people find me the same way: they’ve been “fine” all day, then it hits at night. The mind replays a moment like a short clip on repeat. The body gets tight. Sleep feels far away. So they open a browser and type something like: “trauma therapy that isn’t overwhelming” or “do I have to talk about everything?” If that’s you, I want to slow things down right here.
I’m Matthew Benavidez, a Licensed Marriage and Family Therapist, and one of the approaches I use is Accelerated Resolution Therapy (ART). ART is not magic. It’s not hypnosis. And it’s not about forcing you to relive your worst day.
In plain English, ART is a structured, trauma-informed way to help your brain “re-file” stuck experiences, so they don’t keep hijacking your present. Think of it like updating an old alarm system that keeps going off when you’re not in danger anymore.
What is ART therapy, in plain English?
ART (Accelerated Resolution Therapy) is a therapy approach that uses guided eye movements and a clear, step-by-step process to help reduce the emotional charge of distressing memories, images, sensations, or patterns.
The simplest way I explain it
Many people don’t struggle because they “remember.” They struggle because their brain and body react as if the past is still happening.
ART aims to help your brain change how a memory is stored—without erasing what happened. It’s more like reorganizing a filing cabinet. The file stays. But it stops falling out every time you open the drawer.
What ART can help with
I’m careful with language here because therapy is personal and outcomes vary. That said, many people seek ART for things like:
intrusive memories or mental “replays”
anxiety that feels body-based and sudden
panic sensations or startle responses
nightmares or trouble settling at night
grief that feels stuck or overwhelming
specific fears or phobias
stress responses after painful experiences
performance blocks, shame loops, or “I know better, but I still feel it” patterns
A composite moment I often see in my office is this: someone can explain their story clearly, even intelligently—but their body still reacts like the danger is current. ART can be a bridge between “I understand it” and “my system can finally exhale.”
How does ART work?
ART is typically done while you are awake, oriented, and in control. I guide the process. You choose the pace. We pay attention to what your mind and body are doing.
The role of eye movements
During ART, I’ll guide your eyes back and forth (similar in spirit to other therapies that use bilateral stimulation). This is not about “tricking” you. The eye movements are one part of how we help the brain process and settle.
If your nervous system has been stuck on “high alert,” this can feel like gently turning down the volume, one notch at a time.
You don’t have to tell every detail out loud
This matters to a lot of people.
In ART, you may not need to describe your experience in full detail. Some clients share a broad outline. Some share very little. What matters most is what you are noticing internally—and what feels safe and manageable.
I often tell people: you’re not here to perform your pain. You’re here to heal.
Voluntary image replacement (a key piece of ART)
One of the unique elements in ART is that, when appropriate, we can work with how your brain “sees” the memory. Many people have distressing images that pop in like an unwanted pop-up ad.
ART may include changing those images in a way that helps your brain store the experience differently. It’s not pretending. It’s helping your mind update the meaning and the felt sense—like closing out old browser tabs that have been draining your mental battery.
What to expect in a first ART session
Here’s the basic flow. Exact pacing depends on you.
We start with safety and goals.
We talk about what’s bringing you in and what you want to be different.We build a “stop signal” and grounding plan.
You can pause, slow down, or stop at any time. We set that expectation early.We choose a target.
This might be a memory, an image, a body sensation, or a recurring trigger. We keep it specific and workable.We check your current level of distress.
I’ll ask you to rate what you notice (emotionally and physically). This helps us track change.We do short sets of eye movements.
I guide you through the sets, and we take breaks to notice what shifts.We use rescripting when it fits.
If needed, we work with the imagery in a way that supports resolution and relief.We close with stabilization.
We make sure you feel grounded before you leave. We talk about aftercare and what to watch for.
A brief composite vignette (no identifying details): I often meet people who worry they’ll “fall apart” if they start therapy. Then, in a first ART session, they’re surprised by how contained it can feel—like holding something heavy with both hands instead of having it dropped on them unexpectedly.
Safety and control: you set the pace
This is not a “push through it” process.
Consent, choice, and pacing are built in
In my work, trauma-informed care is not a buzzword. It’s the foundation. That means:
you can pause or stop at any point
we can slow down if your system gets overwhelmed
we can focus on stabilization first if that’s what you need
we pay attention to titration—small, manageable doses rather than flooding
If your nervous system is like a smoke alarm that became overly sensitive, we’re not trying to rip it off the ceiling. We’re helping it recalibrate so it stops blaring when you’re making toast.
Who ART may be a fit for—and who may need something different
ART can be a strong fit for many people, but it’s not the only path. Part of ethical care is matching the method to the person.
ART may be a fit if you:
feel “stuck” in a loop (images, sensations, or triggers)
want a structured approach with clear steps
prefer not to tell every detail out loud
are motivated for focused, goal-oriented therapy
want to feel more regulated in your body, not just “understanding” things intellectually
You may need something different (or more preparation) if you:
are in an active crisis or unsafe environment right now
are dealing with heavy dissociation that makes it hard to stay present
are actively using substances in a way that makes sessions unstable
are experiencing unmanaged mania or psychosis symptoms
need a longer stabilization phase before memory-focused work feels safe
If any of this is you, it doesn’t mean “ART won’t work.” It may mean we start differently. Sometimes the first best step is building safety, skills, and support—then deciding together what approach fits.
ART Therapy FAQ
Is ART the same as EMDR?
No. They share some overlapping elements (like guided eye movements), but the structure and specific techniques differ. In my practice, I focus less on jargon and more on what fits you best.
Do I have to describe the trauma out loud?
Not necessarily. Many people can do ART without sharing detailed verbal descriptions. We can work with a title or outline, and you stay in control of what you disclose.
How many sessions does ART take?
It varies. Some people feel meaningful relief in a few sessions for a specific target. Others prefer a slower pace or have multiple layers to address. I’ll help you set realistic expectations based on your goals.
Will I be hypnotized or lose control?
No. ART is not hypnosis. You are awake, aware, and able to pause or stop at any time. You are not giving up control—you are practicing it.
What if I don’t visualize well?
That’s common. Some people see clear pictures. Others notice sensations, emotions, or “just a knowing.” We can adapt the process to how your mind works.
Will I feel worse after a session?
Many people feel lighter or calmer, but it’s also normal to feel tired or emotionally tender. We end with grounding, and I’ll suggest simple aftercare so you feel supported.
Is ART evidence-based?
Research on ART is growing, and early findings are promising for certain concerns. I avoid overpromising, because your experience matters most. My goal is to use evidence-informed methods with careful, individualized care.
Conclusion and gentle next step
If you’re reading this and thinking, “I want relief, but I don’t want to be pushed,” you’re exactly the kind of person I try to serve. ART therapy can be a practical, respectful option for people who feel overwhelmed by traditional talk therapy—or who are simply ready for something more structured.
This post is educational, not medical advice. If you want help deciding whether ART is a fit, I’m happy to talk it through with you.
If you’re in Utah County, I work with adults from Saratoga Springs, Lehi, American Fork, Pleasant Grove, Orem, Provo, and Spanish Fork.
If you’d like, you can Request a consultation and we’ll map a next step that feels steady and doable.
