What is EMDR?

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Eye Movement Desensitisation and Reprocessing (EMDR) is a unique and powerful type of psychotherapy that helps reduce the distress associated with traumatic memories, difficult experiences, and beliefs about yourself.

 

EMDR​ is recommended by the NHS and World Health Organisation as an effective treatment for PTSD and trauma-related difficulties.  Research also suggests that EMDR can be helpful for a range of other experiences, including anxiety, panic, phobias, traumatic bereavement, depression, low self-esteem and unhelpful patterns in relationships.

 

You might not think of your experiences as traumatic because you picture something catastrophic. But it can also be the quieter, repeated moments of being criticised, made to feel “too much” or “not enough,” or left to cope on your own. It might have been growing up feeling like your needs were inconvenient, that love had to be earned, or that you had to change to keep the peace.

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I also like that EMDR takes a holistic approach, integrating both body and mind - supporting deep, lasting change and meaningful healing.

 

How does it work?

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EMDR therapy consists of 8 phases, and I would guide you through each one. This includes understanding your current difficulties, identifying the experiences you would like to work on, and ensuring you have the resources and support needed before approaching distressing memories. 

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This may include learning grounding and calming techniques to help you manage difficult emotions during and between sessions.

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When you are ready, we would begin working with a specific traumatic memory, while using bilateral stimulation. Depending on whether we are working in person, online, and your individual needs, this may involve guided eye movements, sounds, or tapping.

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Once the memory has become less distressing, I would help you focus on positive beliefs about yourself, like "I am safe" or "I can handle this." I would then ask you to notice any physical sensations in your body related to the memory. If any tension or discomfort remains, I would guide you through more bilateral stimulation to release it.

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At the end of each session, I would help you return to a calm and stable state, even if the memory had not been completely processed.

 

In future sessions, I would check in with you to see how the memory and associated feelings are doing, and whether any new memories or feelings had come up. 

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EMDR can create meaningful change within a relatively small number of sessions for some people. For others, particularly where experiences have been complex or longstanding, therapy may require significantly more time.

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Is EMDR about reliving my trauma?

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No. EMDR is not about forcing yourself to revisit painful memories before you are ready.

 

Preparation and emotional safety are an important part of the process.

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Do I have to talk in detail about my trauma?

No. One of the things many people appreciate about EMDR is that you do not necessarily need to describe every detail of a difficult experience. We work together at a pace that feels safe, and you remain in control throughout the process.

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What does EMDR feel like?

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Everyone’s experience is different. Some people notice emotions, memories, thoughts, or body sensations coming up during processing, while others experience more subtle shifts or work with images, metaphors, or their imagination.

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EMDR can feel unusual or strange at first, particularly because you are often invited to simply notice what you notice, rather than trying to analyse, or make sense of everything that comes up. You might notice a memory, feeling, thought, image, or physical sensation appearing and changing, without needing to force the process or understand exactly why it is happening.

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There is no right or wrong way to experience EMDR. Many people describe noticing that memories feel more distant, less emotionally charged, or easier to think about over time. For some people, changes feel immediate, while for others they unfold more gradually.

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Can EMDR be done online?

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Yes, EMDR can be adapted for online therapy, and we would discuss what feels most comfortable and appropriate for you. Many people find online EMDR a helpful and accessible way to engage in this type of therapy.

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How can I find out more?

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Watch this animated video

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For more information go to www.emdrassociation.org.uk or www.emdr-europe.org