EMDR, short for Eye Movement Desensitisation and Reprocessing, is a powerful and evidence-based form of psychotherapy that helps people process and recover from distressing experiences, particularly those that are trauma-related. Whether you’ve come across EMDR therapy in conversation or during your own research into mental health treatments, you might be wondering, what exactly is it, how does it work and is it right for you?
In this article, we’ll take a closer look at EMDR therapy, from its origins and development by Francine Shapiro to its core principles, the different phases of treatment, and the types of conditions it is most commonly used to address.
The Origins of EMDR Therapy
EMDR therapy was developed in the late 1980s by Francine Shapiro, an American psychologist. The story of its beginnings is quite compelling. While walking through a park one day, Shapiro noticed that her own distressing thoughts seemed to lessen in intensity when her eyes moved rapidly from side to side. This led her to explore whether eye movements could be deliberately used as a therapeutic technique to reduce the emotional impact of traumatic memories.
What followed was a series of clinical trials and research studies, which laid the groundwork for what is now known as EMDR therapy. Over the years, EMDR has evolved into a structured and standardised approach used by mental health professionals around the world. It is now recognised by organisations such as the World Health Organization (WHO) and the National Institute for Health and Care Excellence (NICE) as an effective treatment for post-traumatic stress disorder (PTSD) and other psychological conditions.
So, What is EMDR Therapy?
At its core, EMDR therapy is based on the idea that psychological distress is often rooted in unprocessed memories. When we experience a traumatic or highly stressful event, our brain sometimes struggles to process it properly. These unprocessed memories can become “stuck” in the nervous system, causing flashbacks, anxiety and other symptoms.
EMDR helps you process these memories by stimulating the brain through bilateral stimulation, typically in the form of guided eye movements, tapping or auditory tones. This stimulation appears to help the brain reprocess the memory in a way that reduces its emotional intensity and allows you to integrate it more adaptively.
It’s not about erasing the memory; rather, EMDR helps you to remember the event without reliving the distress.
The Core Principles of EMDR Therapy
EMDR is grounded in several core principles that guide its approach:
- The Adaptive Information Processing (AIP) Model: This is the theoretical backbone of EMDR. It posits that mental health symptoms are caused by unprocessed traumatic memories. EMDR aims to “unlock” these memories and reprocess them in a healthy way.
- Holistic Treatment: EMDR doesn’t just focus on the past; it also addresses present-day triggers and builds future resilience.
- Client-Centred Approach: EMDR therapy is collaborative and non-invasive. The therapist works closely with the client to ensure they feel safe and in control throughout the process.
- Dual Attention Stimulation: The use of bilateral stimulation while recalling traumatic material is a distinctive and essential element of EMDR, allowing for reprocessing without becoming overwhelmed.
The 8 Phases of EMDR Therapy
EMDR therapy follows a structured eight-phase process:
- History Taking and Treatment Planning
The therapist gathers a full clinical history and identifies potential targets for EMDR processing, such as specific memories or situations. - Preparation
The client is introduced to the EMDR process. This phase includes building trust, learning coping strategies, and ensuring emotional stability. - Assessment
The target memory is activated, and the client identifies images, beliefs, emotions, and body sensations associated with the memory. Baseline measures are recorded. - Desensitisation
This is where bilateral stimulation begins. The client focuses on the memory while following the therapist’s prompts (e.g. tracking finger movements). The aim is to reduce the emotional charge of the memory. - Installation
Positive beliefs are strengthened and associated with the now-desensitised memory. - Body Scan
The client checks for any lingering physical tension or discomfort linked to the memory. If present, further processing occurs. - Closure
At the end of each session, the therapist ensures the client feels stable and grounded. Relaxation techniques may be used. - Re-Evaluation
In subsequent sessions, progress is reviewed and any remaining targets are identified for further work.
Who Can Benefit from EMDR Therapy?
EMDR therapy was originally developed to treat PTSD, and it remains one of the most evidence-supported interventions for trauma-related conditions. However, its use has expanded significantly over the years, and research shows it can be effective for a wide range of issues, including:
- Anxiety and panic disorders
- Depression
- Phobias
- Grief and bereavement
- Addiction
- Chronic pain
- Performance anxiety
If you’ve experienced trauma—whether from a single event, such as a car accident, or ongoing stressors like abuse or bullying—EMDR may offer relief. It’s particularly beneficial for individuals who have found traditional talk therapies difficult or ineffective, as EMDR doesn’t require you to talk extensively about the trauma itself.
At The Chelsea Psychology Clinic, we work with many clients who are exploring EMDR as part of their healing journey. Whether you’re dealing with long-term trauma or a more recent distressing event, our experienced team of psychologists and therapists are here to help you decide if EMDR is the right approach for your needs.
Is EMDR Therapy Evidence-Based?
Yes, EMDR therapy is strongly supported by research. Numerous clinical trials and meta-analyses have demonstrated its effectiveness, particularly for PTSD. In fact, EMDR is one of the few therapies officially recommended by NICE in the UK for the treatment of PTSD.
Furthermore, studies have shown that EMDR can produce results more quickly than some other forms of therapy. While everyone’s journey is unique, some clients report significant improvements in just a few sessions.
What to Expect in an EMDR Session
It’s natural to feel a bit unsure about what an EMDR session might look like, especially if you’re new to therapy. A typical session lasts between 60–90 minutes. During the session, your therapist will guide you through recalling a specific memory while simultaneously directing you to perform a bilateral stimulation task—such as moving your eyes from side to side, tapping your hands, or listening to alternating sounds.
You might experience a range of emotions or physical sensations, but you’re always in control, and your therapist will be there to support you. The goal is to allow your brain to “digest” the memory so it no longer causes emotional distress.
Final Thoughts
EMDR therapy offers a unique and effective pathway to healing for people dealing with the aftermath of trauma, anxiety, and other emotional difficulties. With its strong foundation in scientific research and its client-centred, non-invasive approach, it’s no surprise that EMDR has become an increasingly popular option in the UK and worldwide.
If you’re curious to explore whether EMDR might be right for you, it could be helpful to speak with a qualified therapist or clinic. At The Chelsea Psychology Clinic, we offer EMDR therapy as part of our integrated approach to mental health. Contact us to find out more about treatment options.
