What is EMDR?

EMDR (Eye Movement Desensitisation and Reprocessing) is a powerful evidence-based therapy developed by American psychologist Dr. Francine Shapiro. It has the potential to reduce the distress that accompanies difficult or overwhelming memories.

Recognised by the WHO and the NHS, EMDR is widely used for the treatment of PTSD and other trauma-related conditions, but it can also support people struggling with anxiety, complex or unresolved grief, low self-esteem, the ongoing effects of stressful or painful life events, phobias and more.

Unlike psychotherapy’s traditional focus on talking about the past, EMDR therapy engages directly with the somatic experiences that accompany distressing memories as well as the emotions and cognitions the memories elicit. EMDR helps the nervous system reprocess experiences that may still feel ‘stuck’, so they become less emotionally charged and less intrusive in everyday life, all without having to verbalise the details of the event. That said, EMDR is not easy; it is a therapy that requires thoughtful and thorough preparation.

Many people who have experienced EMDR therapy report that they feel more grounded, more resilient, and better able to engage with the present. EMDR UK’s website can tell you more.

How EMDR works

When something overwhelming happens, the brain doesn’t always get the chance to fully process it. The memory can remain stored in an unprocessed way, along with accompanying emotions, body sensations, and beliefs. EMDR is designed to help the brain reprocess the experience so that it is stored correctly and has less power to cause distress, all without having to talk in detail about what happened.

At the start of EMDR therapy, you identify ‘hotspots’, or, unprocessed memories or experiences that you still find unusually upsetting or disturbing. Preparation and resourcing follows, as well as bilateral stimulation; this part of EMDR usually takes the form of eye movements, but sometimes, it can involve tapping or holding onto pulsators.

Bilateral stimulation encourages the brain to reprocess the memory, allowing it to be “re-filed” in a way that feels less intense and less overwhelming. The memory doesn’t disappear, but it often loses much of its emotional charge.

You remain fully awake, aware, and in control of your experience throughout EMDR.

What EMDR can help with

Thanks to Dr. Shapiro’s groundbreaking research conducted on American war veterans in the 1980s, EMDR is best known for its effectiveness in treating Post Traumatic Stress Disorder (PTSD). Her early body of research found that 78% of combat veterans no longer had PTSD after 12 sessions of EMDR therapy.

EMDR is recognised and recommended by major health organisations worldwide. More recent research into the broader applications of EMDR mean it is increasingly used to support people experiencing:

  • depression, anxiety, and panic

  • the effects of childhood or relational trauma

  • grief and loss

  • low self-esteem and persistent negative self-beliefs

  • phobias

  • addiction and substance abuse

  • performance issues

Some people come with clear memories they want to work on. Others simply know that something doesn’t feel resolved. Both are welcome starting points.

What people often notice

As EMDR progresses, many clients find that memories which once felt sharp, vivid, or overwhelming become more distant or neutral. Emotional reactions can soften, and the body may feel calmer.

Alongside these changes, people often notice changes in how they see themselves and the world in which they live — moving away from beliefs shaped by past experiences and towards a greater sense of safety, choice, and self-compassion.

As the past loosens its grip, more space can open up for the present: for relationships, work, creativity, rest, and a clearer sense of who you are right now, in this present moment.