EMDR has become one of the most talked-about psychotherapy treatments – and for good reason. Extensive research has shown that it is one of the most effective approaches developed so far for trauma and chronic pain. It is recommended by the National Institute for Clinical Excellence (NICE).
The acronym stands for Eye Movement Desensitization and Reprocessing. That’s a bit of a mouthful, but it is a relatively simple approach which is helping thousands of people worldwide.
I first trained in the modality with EMDR Europe seven years ago and have since worked using it with a wide variety of issues. They include:
- Phobias, including of snakes and air travel
- Traumatic life events such as rape, physical abuse and the impact of war
- Sudden, devastating bereavement
- Psychosomatic immune system conditions such as fibromyalgia and suspected endometriosi
- Chronic pain
What is EMDR Therapy?
EMDR is a structured, evidence-based psychotherapy originally developed by its founder, Francine Shapiro, to help people recover from traumatic events in their lives. Unlike traditional talk therapy, EMDR doesn’t require you to go into great detail about the traumatic experience. Instead, it uses a structured process which helps your brain “digest” the distressing memory and reduce its emotional charge.
It’s based on a simple but powerful concept: the brain can heal from psychological trauma just like the body heals from physical injury—if it is given the right conditions.
The EMDR Process in a Nutshell
EMDR follows an eight-phase protocol. After preparation and history-taking, the first stage is to identify a distress-linked memory suitable for treatment. The client describes the intensity of discomfort experienced and then is invited to link this to a negative cognition now felt in relation to the event, such as “I am powerless” or “I am not good enough”. The next stages are to identify how strong the disturbance now feels on a scale of 0-10; to notice the basic emotions (of fear, disgust, anger or sadness) involved; and finally, where in the body that distress was and is felt.
After this, the key part of EMDR begins. This is called bilateral stimulation (BS). First the client is asked to bring up the negative scene in their mind, along with associated feelings and negative cognition. The therapist then starts the BS, usually by moving his raised right hand from right to left rhythmically and asks the client to follow the movement with their eyes. Each block of BS lasts about thirty seconds, and after each one, the therapist asks the client what thoughts have come up. It’s like going on a train journey in the mind with each pause in the BS the arrival at another station – our brains access our difficult memories and link them together.
This might sound unusual, but research shows that this kind of rhythmic stimulation helps the brain reprocess the memory, moving it from a “stuck” emotional state to a more adaptive, integrated one.
Why EMDR Works
The current thinking is:
- It Mimics Natural Brain Processes
EMDR’s bilateral stimulation mimics what is also thought to happen during REM (Rapid Eye Movement) sleep—when your eyes naturally move back and forth while your brain processes and tries to make sense of emotional experiences. EMDR taps into this system while you’re awake, allowing you in effect to consciously rewire how traumatic memories are stored. - It Reduces the Emotional Charge
EMDR doesn’t erase memories. Instead, it changes how they feel in your body and mind. A memory that once felt overwhelming can become more neutral—like something that happened in the past, rather than something you’re still reliving. - It Targets Core Beliefs
Trauma often shapes our beliefs about ourselves. You might walk away from a painful experience thinking, “I’m not safe,” “I’m powerless,” or “It was my fault.” EMDR helps challenge and replace these beliefs with more balanced, compassionate ones—such as “I did my best” or “I am strong.” - It can be Faster Than Traditional Talk Therapy
In my experience, many clients find that EMDR works more quickly than other types of therapy. Because it taps directly into the brain’s natural processing systems, people often see results in fewer sessions—especially for single-event trauma. For more complex trauma or chronic stress, EMDR is still highly effective, but it may take more time. - It’s Empowering
EMDR isn’t about rehashing your trauma over and over. It’s about accessing your brain’s capacity to heal itself. Clients are active participants in their own healing and often describe the process as feeling “lighter” or “freer” after sessions.
Because EMDR focuses on the root causes of distress—not just the symptoms—it can create deep, lasting change.
Is EMDR Right for You?
If you feel stuck, triggered by past events, or burdened by memories that won’t go away, EMDR may be worth exploring. It’s especially helpful if you’ve tried talk therapy but still feel like your past is holding you back.
Sessions are tailored to your pace and your needs. Safety is paramount. I always guide clients carefully, ensuring they feel grounded and in control throughout the process.
Finally . . .
EMDR therapy is more than a trend—it’s a transformative tool backed by decades of research. It gives your brain the chance to heal old wounds and frees you to live more fully in the present. Whether you’re dealing with trauma, anxiety, or want to shift long-standing emotional patterns, EMDR offers hope and real results.
You don’t have to keep carrying the weight of the past. Healing is possible—and EMDR can help light the way.
David Keighley is a BACP Accredited counsellor/psychotherapist offering short and long term therapy to individuals and couples using a variety of techniques such as EMDR, CBT and Schema Therapy. He is also a trained clinical supervisor. He is available at our Brighton & Hove Practice.
Further reading by David Keighley
Do we need to do homework during psychotherapy?
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