If you’ve been exploring trauma-focused therapies, you’ve probably come across EMDR, or Eye Movement Desensitisation and Reprocessing. It’s an evidence-based, internationally recognised approach that supports people to heal from overwhelming or distressing experiences.
But if you’re wondering what actually happens in EMDR? or would this work for someone like me? – you’re not alone. These are some of the most common questions clients ask when they begin to consider this modality.
Let’s walk through it together, slowly and clearly.
So… what exactly is EMDR?
EMDR is a therapeutic approach that helps the brain process memories that became “stuck” or unfinished due to trauma, chronic stress, or moments that overwhelmed your coping capacity.
When something difficult happens, your brain and nervous system are designed to move toward integration and resolution. We call this our “innate healing capacity”, similar to how the body moves towards healing a wound, say, if you hurt yourself. But when the experience is too much, too sudden, or too prolonged, the system can’t complete that process. The memory, along with the emotions, sensations, and beliefs attached to it, becomes stored in a way that feels raw and present, even years later.
EMDR works by engaging the brain’s natural healing mechanisms. Using bilateral stimulation (like eye movements, tapping, or sound), we gently activate the parts of the brain involved in processing and integrating memories. This is where EMDR is different to other trauma-focused therapy modalities (like trauma-focused CBT, or Cognitive Processing Therapy): EMDR is not about reliving trauma, and it’s not about exposure. Instead, it’s about helping the nervous system make sense of what happened so it can finally move into a place of balance and safety.
How is EMDR different from other therapies?
Unlike talk therapy, EMDR doesn’t require you to go into detail about the memory. Many clients appreciate this, especially when words feel limited or unsafe.
Most other therapy sessions are 50mins long. But in EMDR, when we get to the ‘desensitisation’ and ‘integration’ phases (which is where the eye movement, tapping or other bilateral stimulation happens), I strongly recommend booking longer appointments (75mins) to allow for enough time and not be rushed.
EMDR is:
- Body-based: It acknowledges the nervous system’s role in trauma and healing.
- Non-invasive: You stay in control; nothing is forced or rushed.
- Structured and collaborative: We follow a clear eight-phase protocol, always at a pace that feels manageable.
- Often leads to results quicker than other therapies
- There’s no ‘homework’ (unlike CBT, where your therapist might ask you to complete tasks between sessions).
Would EMDR work for me?
It might. Whether or not you are a suitable candidate for EMDR depends on whether this approach aligns with your needs, your nervous system, and your therapeutic goals.
EMDR can be helpful if you’re experiencing:
- intrusive memories, nightmares, or flashbacks
- anxiety, panic, or hypervigilance
- chronic shame, self-criticism, or feeling “stuck”
- low self-worth shaped by earlier experiences
- a sense that your body remembers things you can’t easily explain
It’s also used widely for single-incident trauma, developmental trauma, grief, phobias, and depression.
But EMDR isn’t a one-size-fits-all method. Some people benefit most from it, while others prefer more relational, cognitive, or somatic-based approaches. In my work, we always take time to build safety, map out a timeline of stressful and significant events in your life, and understand what matters most to you before deciding if EMDR feels like the right step.
What does an EMDR session feel like?
Clients often describe EMDR sessions as:
- “lighter, even though we talked about heavy things,”
- “strangely efficient,”
- “like things finally started to click,”
- or “less tangled, like my brain could breathe again.”
You remain fully present the entire time. I will guide you gently, checking in often, helping you stay within a window of tolerance. There is no pushing, no forcing, you are in charge.
A word of caution: You might feel quite exhausted the day after an EMDR session, and your brain will continue to process for the next 24hours. Ideally, try and be gentle with yourself and don’t plan too strenuous tasks immediately after your session.
How do I know if I’m ready?
Readiness is about having enough internal and external support to approach difficult material without being flooded. That’s why our early sessions focus on:
- preparation and psycho education (that means you’ll learn about what our nervous system does, how trauma memory is stored, and what this therapy does and does not do)
- developing a sense of safety in the therapeutic relationship
- mapping out what you hope to shift, soften, or heal
If EMDR is appropriate, we’ll explore it together. If it’s not, there are many other trauma-informed, body-based options we can use instead.
How we can explore this together
If you’re curious about EMDR, you’re welcome to reach out or book a session to discuss it. We’ll talk through your history, intentions, and what feels supportive for your nervous system.
Whether we use EMDR, CBT, other trauma-informed principles, or an integrative approach, my goal is always the same:
to help you feel safe, grounded, and more at home in your body.
There are many pathways forward, and EMDR is one of them.
If you are interested to find out more, check out the EMDRAA website for resources and information.
