Long-term help for trauma
Explore long-term support options for healing from trauma, including counselling, therapy, and tools to help you feel more grounded and connected over time.
5 minutes
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EMDR therapy: what it is, how it works and what to expect
A plain-language guide to eye movement desensitisation and reprocessing (EMDR), how it may help with trauma and PTSD and finding a therapist.
8 minutes
Helps with
Trauma
PTSD
Emotional Distress
What is EMDR?
Eye movement desensitisation and reprocessing (EMDR) is a type of guided therapy that may help you feel less distress caused by memories, thoughts, and emotions related to traumatic experiences.
In an EMDR session, a trained therapist helps you safely revisit difficult memories while using eye movements, sounds, or tapping to support your brain’s natural ability to process distressing experiences.
Traumatic experiences can be sudden, out-of-the-blue things that happen to us, like an accident or assault, or they can be ongoing experiences, like growing up in an abusive household. Recognising that you may need help feeling safe again and rebuilding your confidence is a huge first step.
EMDR is an established psychological treatment recommended for post-traumatic stress disorder (PTSD), alongside other treatments such as trauma-focused cognitive behavioural therapy (CBT). You do not need to have tried another therapy unsuccessfully before considering EMDR. A suitably qualified mental health professional can help you explore which treatment suits your needs and preferences.
EMDR is not recommended as a self-guided technique. If you are considering it, a GP or trained EMDR therapist can help you decide whether it may be suitable for you.
How does EMDR work?
During EMDR, a therapist supports you to focus briefly on a distressing memory while also paying attention to a movement, sound or tapping sensation. This may involve following the therapist’s finger with your eyes.
The aim is to reduce the distress associated with the memory and help you respond differently to reminders of what happened. Treatment does not aim to erase the memory.
Research supports EMDR as a treatment for PTSD, although exactly how it produces its effects is still being studied.
Benefits of EMDR
EMDR can help reduce PTSD symptoms and the distress associated with traumatic memories. It is one of several effective treatments for PTSD.
You will usually not need to describe every detail of your experience aloud. However, treatment involves focusing on distressing memories and can bring up strong feelings. Your therapist will discuss what to expect and help you manage distress.
The number of sessions varies depending on your needs, experiences and progress. Treatment may take several weeks or longer. Your therapist can discuss an initial plan with you and review it as treatment progresses.
Different treatments suit different people. EMDR should not be assumed to be faster, easier or more effective than other recommended trauma-focused therapies.
'After my dog died suddenly in an accident, I was left with distressing memories whenever I was near the location of his death. EMDR helped soften the images, enabling me to work through the grieving process and accept what happened.'
What can EMDR help with?
The strongest evidence for EMDR is for treating PTSD. This includes PTSD following a single traumatic event or repeated traumatic experiences.
EMDR is also being studied for other conditions, including depression, anxiety and chronic pain. Evidence varies by condition and is less established than the evidence for PTSD.
A suitably qualified mental health professional can discuss whether EMDR is appropriate for your concerns and explain other treatment options.
If you’re ready to speak to a therapist, you can read our article on finding the right therapist for you.
No matter what you’re experiencing, there are effective treatments available. Remember, it’s okay to ask for help. Lifeline is here if you need to talk.
How can I get started with EMDR?
If you are considering EMDR, speak with your GP or a suitably qualified mental health professional who has specific training in EMDR.
EMDR trauma processing should be undertaken with a trained therapist rather than attempted on your own. Your therapist can assess your needs, help you prepare and support you during treatment.
Here are a few frequently asked questions about getting started with EMDR:
What can I expect in a typical EMDR session?
EMDR uses an eight-phase approach across the course of treatment. These phases are not necessarily completed within a single session.
Keep in mind that you may not do all of the phases in each session and it's common to move backward and forward in the phases depending on personal experiences and individual needs.
- Phase 1 & 2: Your history and treatment planning
- Phase 3: Assessment
- Phases 4 & 5: Desensitisation and installation
- Phases 6 & 7: Body scan and closure
- Phase 8: Re-evaluation.
Below, we've outlined how these phases typically work so you know what to expect in your EMDR session.
Your therapist will begin by getting to know you, discussing your concerns and agreeing on a treatment plan with you. Preparation may take more than one session and can be revisited during treatment, depending on your needs. This includes building trust and developing ways to manage distress.
EMDR doesn’t typically require you to discuss disturbing memories in detail, however, your therapist may ask what’s brought you in for treatment.
You can say that you’re trying EMDR because:
- ‘I’m upset about something that happened to me as a child.’
- ‘I was in a bad accident.’
- ‘I’m not comfortable getting inside a vehicle.’
Once clear on what your treatment needs are, your therapist will explain the EMDR process and share what you can expect during and after the session. You may be given relaxation techniques to keep calm if you begin to experience any strong emotions.
Your choice and comfort during treatment
EMDR aims to reduce distress associated with memories. It does not aim to erase memories or establish whether a remembered event happened exactly as recalled.
Focusing on difficult experiences can bring up strong emotions. Before starting, your therapist should explain the potential benefits, limitations and possible difficulties, and discuss how you will manage distress together.
You can ask questions, request a break or choose to stop. Let your therapist know if you feel overwhelmed or notice increased distress during or between sessions so you can review the treatment plan together.