Understanding therapies: Eye Movement Desensitisation and Reprocessing (EMDR)

Eye Movement Desensitisation and Reprocessing (EMDR) is a type of psychotherapy designed to help you process traumatic memories and reduce the distress connected to them.

Two of the most commonly used approaches are Eye Movement Desensitisation and Reprocessing (EMDR) and Trauma-Focused Cognitive Behavioural Therapy (TF-CBT).

Both therapies are evidence-based (which means they use a clinical approach that combines the best available research, their professional expertise, and your individual needs, preferences, and background). They are recommended by the National Institute for Health and Care Excellence (NICE) for the treatment of Post-traumatic Stress Disorder (PTSD).

While both approaches aim to help you process traumatic memories and reduce distress, they work in slightly different ways. Here’s some information about what you might expect if you choose Eye Movement Desensitisation and Reprocessing (EMDR) To find out more about Trauma-Focused Cognitive Behavioural Therapy (TF-CBT). click here (Link to (TF-CBT) page )

Learn About EMDR and Related Therapies

What is psychotherapy?

How EMDR works

What is psychotherapy?

Psychotherapy, or talk therapy, is a collaborative treatment based on the relationship between an individual and a trained mental health professional. It involves discussing emotional difficulties, mental health conditions, or life challenges in a safe, confidential environment to change, heal, and develop better coping mechanisms.

When a traumatic experience hasn’t been fully processed, it can sometimes feel as though the memory is “stuck.” When something triggers that memory, you might feel as if you’re back in that moment again, reliving the experience rather than simply remembering it.

EMDR, much like Trauma-Focused Cognitive Behavioural Therapy, aims to help you move from reliving the trauma to remembering it as something that happened in the past.

In EMDR, your therapist uses something called bilateral stimulation, often guided eye movements, tapping, or sounds that move from side to side. These gentle, rhythmic movements help your brain process the memory and gradually store it in a healthier way, often described as helping the brain place the memory into its “filing cabinet.”

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How EMDR Works

EMDR follows an eight-phase process and uses what’s often described as a three-pronged approach. This means therapy works on:

Past experiences that may still be affecting you
Present triggers that cause distress or anxiety
Future situations, helping you feel more prepared and confident

The eight phases guide you and your therapist through the process in a structured and supportive way.

1. History Taking

At the beginning, your therapist will spend time understanding what you’ve been experiencing and how it’s affecting your life. Together, you’ll identify memories or events that may be helpful to work on and make sure you feel ready to begin the process.

2. Preparation

During this stage, your therapist will explain how EMDR works and what you can expect during sessions. You’ll also learn techniques to help you manage emotions and calm your mind, so you feel safe and supported throughout the therapy.

3. Assessment

Next, you and your therapist will identify a specific memory to work on. You’ll also explore any negative beliefs you may hold about yourself that are connected to the memory, such as “I am weak” or “I am permanently damaged.”

4. Desensitisation

This is the phase where the traumatic memory is gently processed using bilateral stimulation. As you focus on the memory while following the guided eye movements or other forms of stimulation, many people find that the emotional intensity of the memory begins to reduce.

5. Installation

As the distress connected to the memory reduces, your therapist will help you strengthen more helpful, positive beliefs about yourself, such as “I am strong” or “I am capable.”

6. Body Scan

Trauma is not only stored in memory—it can also be felt in the body. During this stage, you’ll check in with how your body feels while thinking about the memory, making sure that any remaining tension or physical sensations are processed as well.

7. Closure

At the end of each session, your therapist will help you return to a calm and stable state before you leave. This ensures you feel grounded and supported between sessions.

8. Re-evaluation

At the beginning of the next session, you and your therapist will review your progress. You’ll look at how things have changed, whether the memory still causes distress, and whether there are other experiences that might be helpful to work through.

EMDR is designed to help your brain process difficult experiences in a way that allows you to move forward, so the memories no longer feel as overwhelming or intrusive in your daily life.

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