What to Expect from Eye Movement Desensitisation and Reprocessing (EMDR)?
EMDR was developed by Dr Francine Shapiro in the late 1980s and is now widely used to help people process distressing memories and experiences.
When something overwhelming happens, the brain doesn't always process it in the usual way. The memory can remain "stuck," so that it feels as vivid and threatening as when it first happened. EMDR aims to help the brain reprocess these memories so they feel less intense and more like something that happened in the past.
EMDR is recommended by NICE (the National Institute for Health and Care Excellence) as a treatment for post-traumatic stress disorder (PTSD), and it's also used for a range of other difficulties linked to distressing life experiences.
What are the eye movements about?
During the reprocessing part of EMDR, you're asked to focus briefly on a memory while following a form of bilateral stimulation. This is usually side-to-side eye movements, but it can also be alternating taps or sounds.
Researchers are still exploring exactly how this works. One leading idea is that it taps into the brain's natural processing, helping you stay anchored in the present while you engage with the memory, so it feels less overwhelming.
Do I have to describe everything that happened?
No. Many people are relieved to learn this. While you'll be thinking about the memory, you don't need to give a detailed account of it. The focus is on what you notice, such as thoughts, feelings, images and body sensations, rather than telling the full story.
What might it feel like?
Experiences vary. During processing you might notice:
• Emotions rising and then easing
• Images, thoughts or memories shifting or changing
• Physical sensations such as tension, warmth or heaviness
• Unexpected connections to other memories
• A sense of distance from the memory
Between sessions, it's common to feel tired or emotionally sensitive, or to notice vivid dreams, as your mind continues processing. If this happens, we can talk through ways to look after yourself, and let you know what to do if things feel too much. However, the pace of treatment will always be collaborative.
How long does EMDR take?
This depends on your history and what you're working on. Some people with a single difficult event need fewer sessions, while those with longer-standing or multiple experiences often benefit from a longer course of therapy. Sessions are typically 60 to 90 minutes, and we'd review your progress together regularly.
Is EMDR right for me?
EMDR can be helpful for people living with the effects of trauma, but it isn't the right fit for everyone. Some people prefer an approach that involves less focus on specific memories, or need more stabilisation work first. A good therapist will talk through your options openly and help you choose what suits you.
Taking the next step
Reaching out for support takes courage. You don't need to have everything worked out before getting in touch, and you can go at a pace that feels right for you.
If you'd like to explore whether EMDR could help, I offer a free 15-minute consultation. You can contact me using the Contact button above.
This article is for general information and isn't a substitute for professional advice or treatment. If you're in crisis, please contact your GP, call NHS 111, call Samaritans on 116 123, or dial 999 in an emergency.