When we experience something traumatic or deeply distressing, the memory can become ‘stuck’ — stored in a way that continues to cause distress long after the event has passed. EMDR uses bilateral stimulation (most commonly guided eye movements, though tapping or sounds can also be used) to help the brain process these stuck memories, so they lose their emotional intensity and can be stored in a more ordinary way.
The process is thought to work in a similar way to what naturally happens during REM (rapid eye movement) sleep, when the brain consolidates and processes memories. EMDR accelerates this process in a safe, supported environment.
EMDR follows a structured eight-phase approach:
- History taking — understanding your history and identifying target memories for processing
- Preparation — building trust, explaining the process, and developing coping and stabilisation skills
- Assessment — identifying the specific memory, image, belief, and bodily sensations to work with
- Desensitisation — processing the memory using bilateral stimulation until distress reduces
- Installation — strengthening a more positive belief about yourself in relation to the memory
- Body scan — checking for any remaining physical tension or distress held in the body
- Closure — ensuring you feel settled and grounded at the end of each session
- Re-evaluation — reviewing progress at the start of each subsequent session
EMDR is recommended by NICE and the World Health Organization (WHO) for trauma, and has growing evidence for a wider range of difficulties:
- Post-traumatic stress disorder (PTSD) and complex PTSD
- Single-incident trauma (e.g. accidents, assault, medical procedures)
- Childhood trauma and adverse early experiences
- Anxiety, panic, and phobias
- Depression
- Grief and loss
- Low self-esteem rooted in past experiences
EMDR can be a good option if you have experienced distressing events that continue to affect your daily life, or if you have found it difficult to talk about past experiences in detail. Your therapist will carry out a careful assessment to ensure EMDR is appropriate for you and will not begin trauma processing until you feel sufficiently prepared and stable.
