What Is EMDR? A Gentle Guide to Eye Movement Desensitisation and Reprocessing

If you’ve ever explored trauma therapy options, you’ve probably come across the term EMDR — short for Eye Movement Desensitisation and Reprocessing.

It might sound a little technical, but EMDR is actually one of the most effective and well-researched therapies for healing trauma. And the best part? You don’t have to retell every painful detail of what happened in order to heal.

In this post, we’ll unpack what EMDR is, how it works, and what to expect if you decide to try it — all in clear, compassionate language.

What Is EMDR Therapy?

EMDR (Eye Movement Desensitisation and Reprocessing) is a therapeutic approach developed by psychologist Dr. Francine Shapiro in the late 1980s.

It was originally designed to help people process traumatic memories — experiences that continue to cause distress long after the event has passed.

Today, EMDR is recognised worldwide as an evidence-based treatment for PTSD, anxiety, depression, phobias, grief, and other trauma-related difficulties.

How Does EMDR Work?

When something traumatic happens, the brain’s natural processing system can become overwhelmed.
Instead of being stored as a typical memory (with a clear sense of time and context), the traumatic experience can get stuck — frozen in the nervous system with all the original images, thoughts, and body sensations.

That’s why even years later, you might still feel as if it’s happening all over again when you’re triggered.

EMDR helps your brain “unfreeze” and reprocess these stuck memories so they can be stored in a healthier, less distressing way.

It does this through bilateral stimulation — gentle, alternating activation of the left and right sides of the brain.
This might involve:

• Eye movements (following a light or the therapist’s hand side-to-side)

• Tapping on alternate sides of the body

• Listening to alternating tones through headphones

While the client focuses on a specific memory or feeling, this bilateral stimulation helps the brain reprocess the experience — allowing distress to reduce naturally and the memory to integrate more peacefully.

The Eight Phases of EMDR

A qualified EMDR therapist will guide you through a structured process that unfolds safely and at your pace. The eight standard phases include:

1. History taking and treatment planning – Exploring your background, current symptoms, and readiness for EMDR.

2. Preparation – Building coping skills, grounding tools, and a sense of safety before reprocessing begins.

3. Assessment – Identifying the target memory and the emotions, beliefs, and body sensations linked to it.

4. Desensitisation – Using bilateral stimulation to reduce distress linked to the memory.

5. Installation – Strengthening a new, positive belief about yourself.

6. Body scan – Checking for any lingering physical tension and helping the body release it.

7. Closure – Ensuring you feel calm and grounded at the end of each session.

8. Re-evaluation – Reviewing progress and identifying future targets for continued healing.

What Does an EMDR Session Feel Like?

Many clients describe EMDR as surprisingly gentle.
You remain in control throughout the process — you don’t have to share every detail of your trauma, and your therapist will check in regularly to ensure you feel safe.

You might notice:

• Memories, images, or sensations arising and fading

• Emotions shifting or softening

• New insights or perspectives forming

• A gradual sense of lightness or relief

After reprocessing, the same memory may still exist, but it no longer feels threatening or overwhelming.

How Is EMDR Different from Other Trauma Therapies?

Unlike traditional talk therapy, EMDR doesn’t rely solely on discussion or analysis.
It works directly with the brain’s natural healing system, helping it do what it couldn’t do at the time of the trauma: process and move on.

That’s why EMDR is often described as a “bottom-up” approach — it integrates the body, brain, and emotions rather than focusing only on thoughts.

It’s also highly adaptable — EMDR can be used alongside other therapeutic modalities like CBT, ACT, DBT, or somatic work.

What Can EMDR Help With?

Research supports EMDR as an effective treatment for a range of issues, including:

• Post-traumatic stress disorder (PTSD)

• Childhood trauma or abuse

• Anxiety and panic

• Depression

• Grief and loss

• Phobias

• Low self-esteem or negative self-beliefs

• Pain and somatic symptoms related to trauma

Is EMDR Safe?

Yes — when practised by a trained, trauma-informed therapist, EMDR is considered very safe.
However, because it works deeply with emotional memory, it’s important to be properly prepared before reprocessing begins.

Your therapist will ensure you have grounding strategies, calming skills, and clear consent every step of the way.

It’s normal to feel emotional or tired after a session — your brain is doing important integration work.

What to Expect When Starting EMDR Therapy

Your first few sessions usually focus on building trust, learning grounding tools, and understanding your nervous system.
Only when you and your therapist agree that you feel safe and ready will reprocessing begin.

Healing happens gradually, and everyone’s experience is unique. Some people notice change within a few sessions; others take more time to process and integrate.

Remember — EMDR is not about forcing anything to happen. It’s about giving your brain the space and support to heal naturally.

Healing Through EMDR: Finding Safety in the Present

Trauma can make us feel trapped in the past — but healing brings us back to the present moment.
EMDR offers a way to free yourself from old emotional pain, without reliving it over and over again.

You don’t need to go through it alone.
With a compassionate, trauma-informed therapist by your side, you can learn to feel safe in your body, confident in your future, and more connected to the life you want to live.

If You’re Curious About EMDR

If you’d like to learn more about EMDR therapy or explore whether it’s right for you, I offer trauma-informed sessions (online and in-person) designed to help you feel grounded, safe, and supported throughout the healing process.

Reach out to book a consultation or ask questions — this could be the first gentle step toward relief and reconnection.

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