What is EMDR therapy?
EMDR is a form of psychotherapy developed in the 1980s by American psychologist Francine Shapiro. While walking in a park, Shapiro made a chance observation that certain eye movements appeared to reduce the negative emotion associated with her own traumatic memories. When she experimented, she found that others also exhibited a similar response to eye movements. After further study and experimentation, EMDR was developed.
EMDR may also be used by some therapists to support people experiencing other difficulties, including anxiety, depression, and phobias. However, the evidence and recommendations for EMDR vary depending on the problem being treated.
Counsellor and supervisor, Anne Millne-Riley, BA, MBACP, UKCP explains more about EMDR therapy.
The National Institute for Health and Care Excellence (NICE) recommends EMDR as a treatment option for some adults with post-traumatic stress disorder (PTSD). NICE also recommends considering EMDR for some children and young people aged seven to 17 with PTSD or ongoing symptoms of PTSD if they do not respond to or engage with trauma-focused cognitive behavioural therapy (CBT).
What can EMDR therapy help with?
EMDR is best known for supporting people who have experienced trauma, particularly those with post-traumatic stress disorder (PTSD). It aims to reduce the distress associated with difficult memories and help them feel more manageable.
EMDR therapy may help you to:
- experience less distress when recalling traumatic memories
- feel better able to manage difficult memories and potential triggers
- reduce symptoms such as anxiety and hypervigilance
- feel less need to avoid people, places or situations associated with a traumatic experience
- feel more able to engage in everyday activities and relationships.
Everyone responds to therapy differently, and EMDR may not be suitable or effective for everyone. A trained therapist can talk you through the approach and help you consider whether it may be appropriate for you.
How can trauma affect memories?
For some people, memories of a traumatic experience can feel particularly vivid and distressing, sometimes bringing back thoughts, feelings or physical sensations associated with what happened. This may happen through flashbacks or nightmares, which can make an experience feel as though it is happening again in the present.
One explanation is that overwhelming experiences may not be processed in the same way as other memories. Reminders of what happened – such as particular sights, sounds, places or situations – can sometimes trigger distressing memories and the emotions associated with them.
While EMDR cannot erase difficult memories, it aims to help people process them so that they become less distressing and easier to manage.
How does EMDR work?
EMDR aims to help people process distressing memories so that they become less upsetting and easier to manage. It uses an eight-phase approach, which can involve focusing on aspects of a distressing memory while receiving bilateral stimulation, such as side-to-side eye movements, taps or sounds.
What are the eight phases of EMDR?
EMDR follows eight phases: history taking, preparation, assessment, desensitisation, installation, body scan, closure, and re-evaluation.
During the first phase, history taking, your therapist will ask about your history, what you are currently experiencing and the support you are already receiving. This helps them understand your needs and consider whether EMDR may be suitable for you.
The second phase is preparation. Your therapist will explain how EMDR works and answer any questions you may have. They will also help you develop techniques to manage distress during and between sessions, which may include breathing or relaxation exercises.
Phases three to six are assessment, desensitisation, installation and body scan. During these phases, you will work with your therapist to identify a particular distressing memory and explore the thoughts, feelings and physical sensations associated with it.
Your therapist will use bilateral stimulation, such as side-to-side eye movements, taps or sounds, while you focus on aspects of the memory. This is usually done in a series of sets, with your therapist checking in with you about what you notice between each one. As the process continues, you may notice changes in how you experience the memory and the distress associated with it.
The seventh phase is closure. Your therapist will help you bring the session to an end and use the techniques discussed during preparation to help you feel settled.
The eighth phase is re-evaluation. This usually takes place at the beginning of your next session, when you and your therapist will review how you have been feeling and consider whether to continue working with the same memory or move on to something different.
EMDR can support you to reprocess these experiences, to move between stability and safety to dip into the painful, distressing material and to re-emerge. The process continues outside of sessions.
- F. Corbett, How does EMDR therapy work and who is it for?
How might I feel after my EMDR session?
You may continue to notice thoughts, feelings or memories related to the session afterwards, and some of the emotions you experienced during the session may come up again.
To help you through this process, allow yourself time and space to relax after an EMDR session and use the relaxation techniques you have learned. Be sure to discuss your feelings with your therapist in your next session. These feelings may become less intense over time.
How do I find a qualified EMDR therapist?
EMDR is an advanced psychotherapy that requires specialist training. When looking for an EMDR therapist, check that they are a qualified mental health professional who has completed recognised EMDR training and is registered with an appropriate professional body.
Finding the right therapist is also about feeling comfortable with the person you choose. Before starting therapy, you can ask about their EMDR training, experience and approach, as well as anything else that would help you feel confident about working together.
Finding support with EMDR
Deciding to explore therapy can feel like a big step, particularly when difficult or traumatic experiences are involved. If you’re considering EMDR, finding a therapist you feel comfortable with can help you explore the approach at your own pace and consider whether it may be right for you.
You can use our advanced search to find therapists offering EMDR and learn more about their experience, approach and how they work.
