EMDR (Eye Movement Desensitisation and Reprocessing)
Some experiences leave a mark that understanding alone doesn't seem to shift. EMDR is a structured trauma therapy that can help reduce the distress attached to those experiences. But the technique is only part of the picture. Finding someone you trust, who understands your history and knows how to support you through the work, matters too.
What is it?
01EMDR helps people work through distressing memories and the beliefs, emotions and physical reactions connected to them. It's a way to reprogram those memories over time.
During the therapy, you bring a particular experience to mind while following movements with your eyes, or noticing taps or sounds that alternate left and right. This is called bilateral stimulation.
The aim is to reduce the emotional charge of the experience, so it has less power over your life today. You still know what happened, but remembering it may become less overwhelming.
Developed by psychologist Francine Shapiro in the late 1980s, EMDR is now widely used in trauma treatment. It usually involves less detailed retelling than some other approaches, which can make it feel more accessible if talking through every detail feels too much.
You don't need to arrive ready to share everything. Building trust and preparing for the work are part of the therapy itself.
What may it help with?
02EMDR has its strongest research for PTSD and is also used in work with people who have experienced repeated or complex trauma.
People may explore it for distress connected to abuse, accidents, violence, loss or other experiences that continue to affect their wellbeing. It is also being studied for difficulties including depression and addiction, although the evidence is less established than for PTSD.
Sometimes the starting point is a particular event. Sometimes it's a belief that has followed you for years: "I'm not safe", "It was my fault" or "There's something wrong with me."
You don't need a formal diagnosis to ask whether it might be suitable. A thoughtful assessment should help you understand what you could work on and whether this approach fits your needs.
How does it work?
03EMDR follows eight phases, covering your history, preparation, memory processing and follow-up. In everyday language, that means:
Getting to know you. Your therapist listens to your history, what's happening now and what you want help with. Together, you develop a plan.
Building trust and preparation. You learn ways to manage distress and communicate when something feels too much. Some people need longer here, especially after repeated trauma. That time has a purpose.
Choosing what to work on. You identify an experience, the beliefs attached to it, and the emotions and physical sensations that arise.
Processing. Your therapist guides short sets of eye movements, taps or sounds, with pauses to notice what comes up. Thoughts, images, feelings and associations may change as the work progresses.
Closing and reviewing. Time is set aside to help you feel grounded before leaving. At the next session, you review what happened afterwards and decide what needs attention.
Researchers have looked closely at how EMDR works, not just whether it does. The best-supported explanation is that holding a memory in mind while following the eye movements gives your working memory two jobs at once. When you return to the memory, it tends to feel less vivid and less distressing [3].
EMDR's developer, Francine Shapiro, described distressing memories as getting "stuck", still carrying the emotions and body sensations of the original experience. EMDR is designed to help the brain finish processing them, so they can be stored more like other memories.
What does the evidence say?
04EMDR is an established treatment for PTSD. Australia's national PTSD guidelines strongly recommend it as one of the first-line psychological treatments for adults. [1]
Reviews have found that EMDR can reduce PTSD symptoms and produce outcomes broadly comparable with trauma-focused CBT. [2]
Research has also examined the eye movements themselves. A review found that adding eye movements provided an additional benefit in treatment studies. [3]
That is good reason to consider it. It isn't a promise that it will work for everyone.
Some people experience meaningful relief. Others find it doesn't help enough, doesn't suit them, or needs to be approached differently. Your response deserves attention, rather than an assumption that you simply need to try harder.
What does a session or practice look like?
05Early appointments focus on understanding your needs and preparing for the work. Processing should begin through a shared decision, with room to say that you're not ready.
During processing, your therapist guides a short set of eye movements, taps or tones, then pauses. They may ask, "What do you notice now?" Or "What comes up for you?"
There's no answer you're supposed to produce. An image, a sensation, a thought or "not much" can all be part of the process. You can ask to pause or stop, and a therapist may agree a hand signal with you beforehand.
Finding the right person
Qualifications and EMDR training matter. So does how you feel in the room.
Can you tell this person when something doesn't feel right? Do they listen and adjust? Do you feel able to disagree with them, ask questions or slow things down?
Trust may take time to build. You don't have to force it because someone has the right credentials, and you're allowed to explore another therapist if the relationship doesn't feel right.
Frequency, time and cost
EMDR is often offered weekly, but the schedule and length of treatment depend on your needs. Repeated or complex trauma may require more preparation and a longer course of care.
Regular appointments can become expensive. Before starting, talk openly about what you can afford, likely session frequency and how you'll review progress. A treatment plan needs to be workable in your actual life.
What happens afterwards matters
You might leave feeling relieved, tired, emotional or unsettled. New associations, dreams or material you haven't thought about for a long time may arise between appointments.
Your therapist should explain what to expect, help you practise ways to steady yourself and agree what to do if distress increases. Support between sessions needs to be discussed before you need it.
Some therapists also bring in approaches such as IFS and Parts Work, helping you understand protective parts that feel wary of processing. Evidence for the specific combination is still developing; ask about their training in both approaches and why they recommend combining them.
Things to consider
06Make room for preparation. If you often feel numb, disconnected or overwhelmed, tell your therapist. Ask how they adapt EMDR for complex trauma and dissociation, and how you'll decide when to begin processing.
Agree on support afterwards. Discuss how sessions will close, what you can do at home and who to contact if you're struggling. Ask what support is available between appointments and whether it carries an additional cost.
Let memories remain yours. A therapist should follow your lead rather than suggest what happened. An image, sensation or unfamiliar impression arising in therapy is not, by itself, proof of a previously forgotten event.
Keep reviewing the fit. If the work repeatedly leaves you overwhelmed, or you aren't seeing benefit, bring that into the conversation. The pace, treatment plan or therapist may need to change. You're allowed to reassess.
Questions to ask a practitioner
07- What EMDR training have you completed, and what is your underlying professional qualification?
- How much experience do you have with my kind of trauma?
- What happens if I feel overwhelmed, disconnected or want to stop?
- How often would we meet, and when would we review whether it's helping?
- What would you suggest if EMDR doesn't suit me?
- Do you combine EMDR with approaches such as IFS, and why?
Founder’s Insight
I did find EMDR helpful when I found the right therapist. I'd tried it a couple of times previously and hadn't found the right person. I'm still not sure whether it was the environment, where she was leading me or simply that we weren't the right fit. But it made me realise how important trust is in this work.
Among the people I know, those who have stayed with EMDR more consistently seem to have found more benefit. That's an observation from my own circle, rather than a rule about how often anyone should go. It doesn't work for everyone.
And there's a practical reality here. If you're carrying a lot of trauma and need regular, potentially weekly sessions, the cost can become a real barrier. Being told something could help and being able to afford enough support are two very different experiences.
The other thing I feel strongly about is what happens afterwards. This work can bring up feelings, connections or things you hadn't thought about in years. You need someone who can help you work through what surfaces, with a plan for the time between appointments.
For me, finding the right therapist made a meaningful difference. The relationship deserves as much consideration as the therapy you're choosing. Even then, I felt I needed more than EMDR alone or perhaps a longer course of sessions to experience the deeper change I was looking for.
You’ve read about it. Now what can you actually do?
You don’t need to have the perfect plan. Choose the next step that feels most useful for where you are right now.
Always speak with a qualified health professional before starting something new. If you are struggling right now, find immediate support.
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This is educational information. It is not a recommendation that this approach is right for you. Always speak with a qualified health professional.
