Curious about EMDR therapy and how it might support healing from difficult past experiences? Eye Movement Desensitisation and Reprocessing, better known as EMDR, is an evidence-based, highly effective therapeutic approach designed to help people work through painful or traumatic memories. If you’ve heard the term in passing or stumbled upon it while exploring options for therapy, you might be wondering what it actually involves and whether it could be the right path for you.
Is it hypnosis? Does it work instantly? How does moving your eyes help heal trauma? In this blog, we’ll answer all these questions and offer a comprehensive overview of how EMDR therapy works, what to expect from sessions, and why it’s a powerful tool for healing.
What Is EMDR Therapy?
EMDR therapy, or Eye Movement Desensitisation and Reprocessing, is an innovative and evidence-based form of psychotherapy that is transforming how we approach trauma and distressing life experiences. First developed in the late 1980s by American psychologist Francine Shapiro, EMDR is now widely recognised and endorsed by international bodies such as the World Health Organisation (WHO) and the National Institute for Health and Care Excellence (NICE).
Despite its increasing popularity, EMDR is still often misunderstood – perhaps with it being a newer therapy compared to more established methods such as Cognitive Behavioural Therapy or Dialectical Behaviour Therapy – first seen in the 1960s and 1970s respectively.
How Does EMDR Work?
At its core, EMDR is a psychotherapy approach designed to help people reprocess traumatic or distressing memories in a way that reduces their emotional worries. Unlike traditional talk therapies that involve in-depth discussion or analysis, EMDR uses a unique technique called bilateral stimulation to activate the brain’s natural healing processes.
This stimulation is often facilitated through guided eye movements, where the therapist asks the client to follow their finger or a light from side to side, but it can also involve rhythmic tapping on the hands or alternating audio tones played through headphones. The goal is to stimulate both hemispheres of the brain, encouraging it to integrate and process unresolved experiences more effectively.
The Science Behind Bilateral Stimulation
Bilateral stimulation is believed to mimic the natural eye movements that occur during REM (rapid eye movement) sleep, a time when our brains naturally process and file away emotional experiences. When a traumatic event occurs, the brain may not process the memory properly, leaving it “stuck” with intense emotional and physical sensations.
Through EMDR, these stuck memories are reactivated in a safe therapeutic environment and are combined with bilateral stimulation. This helps the brain to reprocess the memory so that it is no longer distressing, and the sustained focus pulls attention away from distressing thoughts and promotes a sense of calm. Over time, this shift in attention can alter how memories are processed, thanks to a mechanism called non-associative learning, which changes how we respond to a stimulus without linking it to a reward or consequence.
Although the memory itself remains, the emotional intensity is significantly reduced and many clients report a shift in perspective, a sense of closure or even newfound insights about the experience.
What Happens in an EMDR Therapy Session?
A typical EMDR treatment is structured around an eight-phase model, which ensures a safe, systematic and supportive approach:
- History and Treatment Planning: The therapist gathers detailed background information and identifies specific memories or issues to target during EMDR therapy.
- Preparation: This phase focuses on building trust and explaining the EMDR process. The therapist also introduces self-soothing and grounding techniques—such as safe place visualisations and deep breathing—to help manage any distress that may arise.
- Assessment: The therapist and client identify the vivid visual image related to the memory, along with associated negative beliefs, emotions, and body sensations. The client also identifies a preferred positive belief they would like to associate with the memory instead.
- Desensitisation: This is where bilateral stimulation is introduced. The client recalls the traumatic memory while focusing on the stimulation, which helps the brain to reprocess the event.
- Installation: The focus shifts to strengthening the positive belief, using bilateral stimulation to embed it more deeply into the client’s mental framework.
- Body Scan: The therapist checks whether any residual tension or distress remains in the body when recalling the memory. If so, further reprocessing may occur.
- Closure: Each session ends with techniques to ensure the client feels grounded and safe. Clients are encouraged to use coping strategies between sessions if needed.
- Re-evaluation: At the beginning of each new session, the therapist reviews progress, checking if the targeted memory has been fully reprocessed or if additional work is needed.
Coping Strategies and Support Between Sessions
EMDR is designed to be a structured yet flexible therapy. Coping strategies are essential to ensure that clients feel empowered both during and between sessions. These often include:
- Grounding exercises
- Mindfulness and breathing techniques
- Creating a “safe place” visualisation
- Journaling or reflective practices
Therapists tailor these strategies to the individual, depending on their emotional needs and personal resources. This helps maintain emotional regulation and supports ongoing progress.
Clarifying Common Misconceptions About EMDR Therapy
One of the biggest misconceptions about EMDR is that it involves hypnosis. This is not the case. While EMDR may look unusual from the outside – especially during eye movements – it is not a trance-like state. Clients remain fully conscious, in control and aware throughout the session.
Another myth is that EMDR will erase memories. In reality, EMDR does not remove memories but rather changes the way they are stored and experienced emotionally. The memory is still accessible, but it no longer evokes the same level of distress.
EMDR is also sometimes mistakenly viewed as a quick fix. While some clients do experience rapid improvements, EMDR is a process that takes time, commitment and often involves confronting difficult material in a safe and supported way.
How Many EMDR Sessions Are Typically Needed?
The number of EMDR sessions required varies depending on the individual and the nature of the trauma. Some clients experience significant relief in as few as 6–12 sessions, particularly if the trauma is isolated or recent. For those with complex trauma or multiple adverse life experiences, longer-term work may be necessary.
It’s important to note that EMDR is not a one-size-fits-all therapy. The pace of therapy is always guided by the client’s readiness and emotional resilience. Sessions usually last around 60 to 90 minutes and are held weekly, though frequency may vary. At The Chelsea Psychology Clinic, we work alongside your pace and needs to give you the most comfortable and supportive treatment.
Is EMDR Therapy Right for You?
People often wonder which therapeutical approach is best for them, and with many to choose from it can be difficult to know which conditions certain techniques can effectively treat.
EMDR therapy has been shown to be effective for a wide range of mental health concerns beyond PTSD, including anxiety, depression, phobias, grief, and low self-esteem. It can be a powerful tool for anyone who feels held back by painful memories or emotional blocks.
Can EMDR Therapy Work for Children?
Yes, EMDR can be a gentle and effective option for children and adolescents who may find it hard to talk about their trauma. In fact, EMDR for children is backed by leading organisations like the WHO and ISTSS for treating PTSD and other traumas.
Therapists adapt the approach to suit each child’s age and needs – using stories, pictures or other creative methods to help them process difficult experiences. We would work alongside both parent and child before and during sessions to ensure your child is happy and receptive to any treatment being offered.
Final Thoughts
EMDR therapy offers a transformative approach to healing that harnesses the brain’s natural capacity to process and resolve painful experiences. It’s structured yet flexible, evidence-based yet deeply intuitive.
Whether you’re curious about EMDR or ready to begin your own healing journey, understanding how it works is the first step toward reclaiming your peace of mind.
Contact us today to find out more about our treatment options, or to discuss whether EMDR therapy could work for you.
