Understanding Eye Movement Desensitisation and Reprocessing (EMDR)

EMDR is a type of talking therapy that can:

• Reduce the intensity of traumatic memories and flashbacks.
• Help with symptoms like anxiety, nightmares, and avoidance.
• Improve self-esteem and emotional resilience.
• Provide a sense of closure and healing.
  
  

EMDR is most commonly used to help people who have experienced trauma. This may include experiences such as violent conflict, natural disasters, physical assault, road traffic and workplace accidents, and childhood sexual and/or physical abuse or neglect. EMDR can also help with other issues like phobias, anxiety and grief. 

It is believed that, in the event of trauma, the brain is unable to process information normally and distressing memories become frozen or stuck. The person can be left feeling like they are re-living the traumatic event or experience and may remember exactly what they saw, heard, smelt, tasted or felt. These ‘flashbacks’ can be distressing and upsetting – sometimes, so much so that the person blocks off their memories of the event. EMDR and bilateral stimulation techniques seem to help the brain process memories and can help them be less frozen/stuck. Although we don’t fully understand why this is, EMDR has been shown to help reduce the intensity of these memories and flashbacks, which can improve people’s mood and quality of life.  

Your therapist will discuss if EMDR is suitable for you, based on your situation and experiences.

You’ll work with a trained therapist, usually for 6-12 sessions over several months, depending on your needs. Sessions may include:

• History and preparation: Your therapist will ask about your experiences, symptoms, and goals for therapy.
• Identifying target memories: Together, you’ll identify specific memories or issues that you want to address.
• Processing memories: During sessions, you’ll focus on a specific memory while following the therapist’s guidance to practice a bilateral stimulation technique, such as moving your eyes back and forth or listening to alternating sounds. You will then be asked to think about negative and positive thoughts, your feelings, the amount of distress you feel and where you feel it in your body. This helps your brain process the memory and reduce its emotional charge.
• Integration and closure: You’ll reflect on the session and discuss how you feel. The therapist will help you integrate the changes into your life.

How is EMDR different from other types of therapy?

While there are lots of psychological therapies designed to help people cope with traumatic memories, EMDR is the only approach that uses bilateral stimulation.

Does EMDR erase traumatic memories?

No. EMDR helps you process and reframe memories. This reduces their emotional impact and helps you feel more in control.

What if I find it upsetting?

Processing distressing memories can be emotional, but your therapist will support you throughout. EMDR sessions include techniques to help you feel safe and grounded.

Is EMDR suitable for me?

EMDR is often helpful for people who have experienced trauma, but it’s not the right fit for everyone. Your therapist will work with you to assess if it’s a good fit for your needs.

How do I access EMDR?

Your GP or mental health team can refer you for EMDR or other psychological therapies that may suit your individual needs and circumstances.

• Mind
• EMDR Association