What is EMDR Therapy?

Eye Movement Desensitisation and Reprocessing, often called EMDR therapy, is a type of psychological treatment. It is most widely recognised for helping people process traumatic memories. Francine Shapiro, an American psychologist, developed this approach in the late 1980s. Since then, EMDR has grown in popularity, especially in NHS services and private practice across the UK.

Thousands of people struggle with upsetting memories after distressing experiences such as accidents, abuse, loss, or witnessing violence. Ordinary talking therapies sometimes stop short of fully easing these distressing feelings. EMDR is different. The method focuses on helping the brain process traumatic events so that they lose their strong emotional impact.

How EMDR Therapy Works

EMDR therapy stands out from traditional talking therapies. It uses a structured process guided by a trained therapist. During sessions, the client recalls distressing memories while focusing on something external, often side-to-side eye movements created by following the therapist’s finger or another visual cue. Some therapists use hand taps, sounds, or light bars instead.

The therapy relies on the concept that traumatic memories sometimes get “stuck.” They remain vivid, painful, and powerful, continuously triggering distress. EMDR helps the brain re-process these memories, so that they no longer carry the same weight or raw emotion. The distress is replaced by a sense of resolution and understanding.

What Happens in an EMDR Session

Sessions always begin with an assessment. The therapist and client jointly decide whether EMDR is right for the individual’s needs. If it is, the therapist explains the steps involved, answering any questions.

An EMDR session is broken down into eight phases:

1. History and treatment planning — The therapist learns about current problems, background, and any previous therapy. They discuss what the client wants to work on.
2. Preparation — The therapist explains EMDR and helps the client practise self-soothing or calming techniques to use if distress arises.
3. Assessment — The therapist and client choose a specific memory to focus on. They identify an image that best represents the event, a negative belief about themselves that is linked to it, positive beliefs they would prefer to hold, and rate their distress on a scale.
4. Desensitisation — The client brings the upsetting memory to mind while following side-to-side eye movements or another type of bilateral stimulation (e.g., hand taps or tones).
5. Installation — Here, the therapist helps the client strengthen a positive belief to take the place of the old, distressing thought.
6. Body scan — The client notices any lingering physical discomfort as they think about the memory. If they feel anything, the therapist helps process this.
7. Closure — The therapist helps the client return to a state of calm and safety before finishing the session.
8. Re-evaluation — At the start of the next session, therapist and client check progress and decide what to work on next.

What Is Bilateral Stimulation?

“Bilateral stimulation” means providing sensory input that alternates left and right. Most people know EMDR for its eye movements, but the process can use sounds (beeps alternating between ears) or gentle taps on the hands or knees. The aim is to engage both sides of the brain.

Researchers believe this technique makes it easier for the mind to process stuck memories. Over time, the memory becomes less upsetting. The distressing feelings tend to fade, and the person can recall the event without the same intensity of emotion.

Who Can Benefit from EMDR Therapy?

EMDR was first designed for people living with post-traumatic stress disorder (PTSD). It is now used for a range of problems linked to difficult or traumatic experiences. People with PTSD often experience flashbacks, nightmares, and a sense of ongoing threat. EMDR can help reduce or even stop these symptoms.

Besides PTSD, EMDR can support people with:

• Anxiety disorders, including phobias and panic attacks
• Depression
• Grief and complicated bereavement
• Difficult childhood experiences or attachment issues
• Chronic pain linked to emotional trauma
• Stress-related problems, including work-related stress and burnout
• Low self-esteem from critical or neglectful early experiences
• Addictions that are linked to traumatic memories or events

Research shows EMDR can be as effective as other evidence-based treatments for PTSD, such as trauma-focused cognitive behavioural therapy (CBT). Many clients report faster progress with EMDR, sometimes seeing positive changes after fewer sessions.

What Are the Core Principles Behind EMDR?

EMDR is based on the idea that the brain has a natural way of recovering from distress. Sometimes, traumatic memories disrupt this process and become “frozen” or “stuck.” These memories might be so painful that people avoid thinking about them or get overwhelmed when they try.

The main principles of EMDR include:

• Remembering distressing events in small, controlled doses
• Adding a form of bilateral stimulation, usually eye movements
• Helping the memory move into a different part of the brain for processing
• Reducing the emotional charge attached to the memory
• Strengthening positive beliefs about oneself

This treatment draws on theories of memory, learning, and how the brain changes through experience (sometimes called neuroplasticity).

Common Questions About EMDR

Is EMDR Safe?

EMDR is widely considered safe when practised by appropriately trained therapists. It does not involve hypnosis, medication, or invasive procedures. However, bringing up distressing memories can be intense. Therapists take care to prepare clients so they feel steady and supported throughout the process.

Does it Work for Everyone?

No therapy works for every person. Some people may not feel comfortable recalling distressing events, even in a controlled setting. Others may find different treatments help them more. People with some mental health diagnoses, such as severe dissociation or psychosis, may need additional supports or a different approach.

How Many Sessions Will I Need?

This varies greatly. Some people process a single event in as few as three to five sessions. Others with multiple, complex traumas might attend weekly sessions for several months or longer. The EMDR process moves at the individual’s pace.

What If I Can’t Remember Everything?

You do not need to remember every aspect of what happened for EMDR to work. In fact, sometimes strong feelings or body sensations are more important than the memory itself. The therapy works with whatever comes up during the session.

What Does EMDR Feel Like?

Clients describe EMDR in different ways. Many say the process feels unusual at first but becomes easier with practice. Tracking the therapist’s finger from side to side demands concentration. Sometimes thoughts, images, and feelings shift quickly or become blurry. Over time, the memory feels less raw, and the emotional pain lessens.

After sessions, it is common to feel tired or to notice dreams or thoughts popping up. Therapists encourage people to look after themselves between sessions and report any concerns.

Training and Standards for EMDR Therapists in the UK

Practising EMDR requires specialised training. In the UK, therapists must have a recognised core profession in health or mental health, such as psychology, nursing, social work, occupational therapy, or psychiatry. Only then may they train in EMDR through accredited organisations such as EMDR UK or the EMDR Europe Association.

Ongoing supervision and continuing professional development are part of expected good practice. This makes sure therapists are up to date, effective, and safe. The NHS employs many EMDR-trained staff. Private therapists can be found on registers kept by EMDR UK, the British Association for Behavioural and Cognitive Psychotherapies (BABCP), or other regulatory bodies.

The Evidence Base for EMDR

Numerous studies and clinical guidelines support the use of EMDR for PTSD. The National Institute for Health and Care Excellence (NICE) recommends it for adults with PTSD—this is the standard for NHS treatments. Research in children and young people is ongoing, but early results are promising.

For other problems like anxiety, depression, and chronic pain, the evidence is growing. Some studies find EMDR useful for memories or beliefs holding these issues in place. For example, someone with low self-confidence after bullying at school may find EMDR helps to loosen the grip of negative beliefs.

What Makes EMDR Different from Other Therapies?

EMDR does not focus on talking through experiences in detail. This offers advantages for people who find discussion overwhelming or shameful. The structured process leans on the brain’s self-healing capacity.

Compared to trauma-focused CBT, EMDR:

• Involves less homework between sessions
• Does not require detailed written accounts of trauma
• Is often reported as feeling less effortful by clients
• May produce change in fewer sessions

Yet it is not a “quick fix.” EMDR still involves facing uncomfortable feelings, but always with careful support and attention to safety.

Who Should Not Use EMDR?

While EMDR is safe for many, some people should take extra care, including:

• Those who are actively using substances or alcohol to cope
• People with unmanaged epilepsy
• Individuals at high risk for self-harm or suicide
• Anyone experiencing psychosis or acute mental health crisis

Therapists always screen for these issues. For some, EMDR can happen once the person is more stable, has support in place, or is working alongside other therapeutic approaches.

Preparation and Aftercare for EMDR

Preparation is key to successful EMDR therapy. Therapists teach calming exercises and encourage support between sessions, such as journalling or mindfulness. Physical self-care—good sleep, rest, time with supportive people—is important too.

Possible after-effects include feeling tired, temporarily more emotional, or having vivid dreams. These usually settle within a few days. Therapists check on clients, giving advice and reassurance as needed.

Self-care strategies include:

• Practising grounding techniques, such as slow breathing or pressing feet to the floor
• Resting after sessions
• Talking to a trusted friend or loved one (if comfortable)
• Keeping notes about thoughts and feelings for discussion in the next session

Accessing EMDR Therapy in the UK

People can access EMDR through several routes:

• NHS mental health services (GP or mental health team referral needed)
• Specialist NHS services for trauma, military veterans, or sexual assault survivors
• Private practice, where individuals pay for sessions
• Charities or voluntary organisations focused on trauma, such as Victim Support

Waiting times vary. Access through private therapists is usually faster, and many therapists offer sliding scales to make sessions more affordable.

To find a registered EMDR therapist, use:

• EMDR UK’s therapist directory
• The British Psychological Society (BPS) therapist search

Final Thoughts

EMDR therapy offers a different approach to treating trauma and distressing memories. Through a structured sequence, it allows stuck memories to become less painful, helping people recover from past experiences that affect them today. It is evidence-based, widely recommended for PTSD, and increasingly used for other problems connected to traumatic or distressing events.

Anyone considering EMDR should work with a well-trained, registered therapist. Preparation, support, and clear communication help create the right conditions for success. While not for everyone, countless people in the UK and around the world have found relief, growth, and renewed confidence through EMDR.