When we’ve experienced trauma, those heavy, hurtful memories and traumatic past experiences can still impact us, even years later.
Trauma can hang around us, as though we’re carrying an oppressively heavy weight, or feeling suffocated by inexplicable fear. It can be controlling, affecting our bodies and minds, causing unwanted physical sensations, limiting our freedom, or even causing us to react in ways we don’t want to.
We can be left feeling out of control, stuck in terrifying trauma loops, and feeling hopeless.
Many of us with trauma wish to one day finally feel free. To be able to set down the invisible weight and experience life without fear.
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The positive news is that there are treatments for healing trauma, with Eye Movement Desensitisation and Reprocessing (EMDR) being one of them. For many, EMDR has offered relief from the symptoms of trauma.
EMDR is a fairly new treatment, but it is becoming more widely recognised. If you’ve been asking “What is EMDR?” or “How does EMDR work?”, you’re about to explore a therapy that blends science, rhythm, and emotional release into something profoundly healing.
“The goal of EMDR treatment is to rapidly metabolise the dysfunctional residue from the past and transform it into something useful.” – Francine Shapiro
A Brief History: How EMDR Began
The story of EMDR begins in the late 1980s with Dr. Francine Shapiro. One day, while walking in a park, she noticed that her own distressing thoughts seemed to lose their intensity when her eyes moved rapidly back and forth. Curious, she began experimenting with this phenomenon and discovered that structured eye movements could help people process traumatic memories.
What began as a simple observation became a revolutionary approach to trauma therapy, now endorsed by major institutions like the American Psychological Association and the World Health Organisation.
EMDR is a deep, but structured approach grounded in neuroscience, with hundreds of studies validating its effectiveness (APA).
The Science of Healing: Adaptive Information Processing
At the heart of EMDR is the Adaptive Information Processing (AIP) model.
Trauma often leaves memories “stuck” in the brain. When your brain encounters these memories, it reacts as if the trauma is happening all over again. This can trigger anxiety, hypervigilance, and emotional pain.
EMDR helps the brain reprocess these memories, integrating them into adaptive networks so they no longer hold such overwhelming emotional charge (Frontiers in Psychology, 2018).
As though we’re gently restoring our memories by acknowledging them and making them part of the larger story of our life, but no longer being defined by them.
Symptoms and Experiences: What Can EMDR Help With?
Trauma comes in many forms, and its impact can ripple through your mind, body, and spirit. Trauma doesn’t only mean life-threatening events; it can be anything that overwhelms your ability to cope and leaves lasting emotional scars.
EMDR can help with difficulties such as:
- Intrusive memories, flashbacks, or nightmares
- Hypervigilance, anxiety, OCD, ROCD, panic, or phobias
- Emotional numbness, low mood, or depression
- Irritability, anger, or mood swings
- Avoidance of people, places, or reminders of the trauma
- Difficulty concentrating, memory problems, or negative self-beliefs
- Physical symptoms like tension, headaches, or stomach issues
- Impact of abuse, sexual assault, accidents, disasters, or medical trauma
- Childhood neglect, loss of a loved one, or witnessing violence
- Combat-related experiences and psychosexual difficulties
How Does EMDR Therapy Work? Bilateral Stimulation and the Brain
EMDR therapy targets the way traumatic memories are stored in the brain. Through structured sessions, EMDR helps the brain process these memories safely, reducing the emotional intensity attached to them.
A central element of EMDR is bilateral stimulation (BLS). Most famously, this takes the form of side-to-side eye movements. BLS can also involve auditory cues or gentle tapping.
Research suggests that BLS may mimic processes that occur during REM sleep, a time when the brain naturally processes emotional experiences. This helps traumatic memories shift from being “frozen” in the nervous system to being integrated in a calmer, processed form (Trauma Therapist Institute).
Brain imaging studies show changes in neural activity during EMDR, including reduced hyperactivity in the amygdala (our fear centre) and increased connectivity in regions involved in memory and emotion regulation (Frontiers in Psychology, 2017).
In essence, bilateral stimulation creates a “bridge” for memories to flow from the raw emotional centre of the brain into a more rational, integrated space.
This allows you to recall trauma without being overwhelmed by it.
How Can EMDR Help?
The benefits of EMDR may include:
- Fewer intrusive memories and flashbacks
- Reduced anxiety, fear, or panic responses
- Improved sleep quality and reduced nightmares
- Greater emotional balance and resilience
- Reduced avoidance behaviours and increased engagement in life
- Relief from physical tension and stress-related symptoms
- Increased ability to recall the trauma without feeling overwhelmed
What does an EMDR Session Feel Like?
For someone new to EMDR, the idea of moving your eyes back and forth while thinking about trauma may feel strange. In a session, a trained therapist will guide you safely through the Eight Phases of EMDR Therapy.
Phase One: History & Planning – The therapist and client talk about what brings the client to therapy, explore past experiences, and create a treatment plan. They also build trust and identify resources the client can use.
Phase Two: Preparation – The therapist explains how EMDR works, answers questions, and teaches coping strategies. Time is taken to make sure the client feels safe and ready.
Phase Three: Assessment – Together, they select a target memory and identify related images, beliefs, feelings, and body sensations. Baseline distress levels are measured.
Phase Four: Desensitisation – Using bilateral stimulation (eye movements, taps, or sounds), the client reprocesses the memory until distress decreases. New thoughts or feelings may appear.
Phase Five: Installation – The client strengthens a positive belief about themselves in relation to the memory until it feels true.
Phase Six: Body Scan – The client mentally reviews their body to notice any remaining tension or discomfort, which is then processed if needed.
Phase Seven: Closure – Each session ends with techniques to return the client to calm, whether or not processing is finished.
Phase Eight: Reevaluation – The next session begins by checking that progress has held, and new targets for therapy are identified.
How Many Sessions of EMDR Do I Need?
The length of EMDR therapy can differ from person to person, depending on the type, intensity, and complexity of the issues being addressed.
Some clients notice changes after just a few sessions. Your EMDR therapist will be able to assess and guide you on how many sessions you may need to see results.
Many clients also benefit from integrating other therapeutic approaches, such as talking therapy and mindfulness, to support in between their EMDR sessions.
Does EMDR Really Work?
The question “Does EMDR really work?” has been asked countless times. The answer is a resounding yes, but with nuance.
This study found that EMDR therapy significantly reduces symptoms of PTSD, depression, anxiety, and subjective distress in people with PTSD. (PLOS)
Evidence suggests EMDR can contribute to lasting recovery: in one 2024 study, participants who underwent an intensive treatment programme including EMDR still showed significant PTSD symptom reductions at 12-month follow-up (2024 Study).
FAQs About EMDR
Is EMDR painful or overwhelming?
Sessions are guided, and therapists help you remain grounded. While emotional responses can surface, the structure ensures safety and control.
How long until I see results?
Some clients notice changes after just a few sessions, though it varies with the depth and duration of trauma.
Can anyone do EMDR?
EMDR should be conducted by trained therapists. It’s safe for adults and adolescents, but individual needs should be assessed by a professional.
Book Your EMDR Therapy Session
EMDR is different to traditional talking therapy. Most people find that EMDR works more quickly than talk therapy, and the results tend to be lasting.
At Leone Centre, our specialised EMDR therapist Peter Bryant uses a specific online programme and tailored therapeutic process to take you through the bilateral stimulation and processing, effectively.
Take the next step and book your EMDR therapy initial consultation appointment online: book here.
To learn more about EMDR therapy, please visit our EMDR therapy page.
EMDR is gentle, structured, and deeply effective. For those carrying trauma in their hearts, EMDR offers hope, relief, and the possibility of living fully, without the oppressing weight of our past experiences.
- About the Author
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Co-founder and director of Leone Centre, 20+ years of experience supporting people, and offering valuable knowledge through Couples Counselling and Individual Counselling. Before becoming a therapist, I worked in the financial sector.