How does EMDR work?
When we experience something traumatic or highly stressful, the brain can sometimes struggle to process it properly. Instead of becoming a normal memory, the experience can become "stuck," meaning it continues to trigger intense emotions, physical sensations, and negative beliefs long after the event has passed.
During EMDR therapy, a trained therapist guides you through recalling aspects of the memory while using bilateral stimulation, such as:
Moving your eyes from side to side (following the therapist's fingers or a light bar)
Alternating taps on your hands or knees
Alternating sounds through headphones
This process appears to help the brain reprocess the memory so it is stored in a healthier way.
The memory isn't erased, you still remember what happened, but it usually becomes far less distressing and loses much of its emotional intensity.
What can EMDR help with?
EMDR was originally developed for trauma, but research has shown it can be effective for a range of issues, including -
Post-Traumatic Stress Disorder (PTSD)
Anxiety and panic attacks
Depression (particularly when linked to past experiences)
Phobias
Grief and loss
Childhood trauma
Workplace bullying
Burnout related to traumatic or highly stressful events
Low self-esteem rooted in earlier experiences
Performance anxiety
What happens during an EMDR session?
EMDR follows an eight-phase approach. A therapist will typically -
- Get to know you and understand your history.
- Ensure you have coping strategies and feel emotionally safe.
- Identify the memories or experiences to work on.
- Guide you through the reprocessing using bilateral stimulation.
- Help you replace negative beliefs with more positive, realistic ones.
- Check that any remaining emotional or physical distress has reduced.
You are always in control throughout the process. You can pause at any time, and your therapist will help you stay grounded.
Is EMDR effective?
Yes, EMDR is recommended by many national and international health organisations for treating trauma, including the National Institute for Health and Care Excellence (NICE) in the UK and the World Health Organization for PTSD treatment.
Many people notice improvements in fewer sessions than with some other therapies, although the number of sessions varies depending on the complexity of the issues being addressed.
Does EMDR involve hypnosis?
No. Although both are therapeutic approaches, EMDR and hypnotherapy are very different.
EMDR focuses on helping the brain reprocess distressing memories using bilateral stimulation while you remain fully awake and aware.
Hypnotherapy uses guided relaxation and focused attention to help create positive change.
A simple way to think about EMDR
Imagine your brain is like a filing cabinet.
Most experiences are filed away neatly. But traumatic or highly stressful experiences can get stuck in the wrong drawer, leaving them easily triggered whenever something reminds you of them.
EMDR helps your brain "refile" those memories properly, so they become part of your past rather than continuing to feel like they're happening in the present.
For many people, this means:
- Feeling calmer when thinking about difficult experiences.
- Less anxiety or emotional distress.
- Better sleep.
- Greater confidence and resilience.
- Freedom to move forward without being held back by the past.
Could EMDR Therapy be right for you?
EMDR Therapy may be helpful if you are experiencing difficulties that feel connected to unresolved experiences, trauma, bullying, chronic stress, or distressing events from the past. These experiences can continue to affect thoughts, emotions, confidence, sleep, relationships, and day-to-day wellbeing.
As part of a safe and supportive therapeutic process, EMDR can help the brain reprocess these memories, so they feel less overwhelming and have less impact on the present.
If you have any questions about EMDR therapy, please get in touch. I would be happy to answer them personally and help you decide whether EMDR Therapy could be right for you.
Warmest wishes
Annette
Counsellor & Transformational Coach | EMDR Therapist| | Specialist in Compassionate Leadership Conflict Resolution & Workplace Well-Being
Get in touch annette@innersolutionsltd.co.uk