What is EMDR therapy?
Eye Movement Desensitisation and Reprocessing — EMDR — is one of the most well-researched therapies for trauma and PTSD. But what does it actually involve, and how does it work? This article explains the basics.
What is EMDR?
EMDR stands for Eye Movement Desensitisation and Reprocessing. It is a structured, evidence-based psychotherapy developed in the late 1980s by American psychologist Francine Shapiro. Originally developed to treat post-traumatic stress disorder (PTSD), EMDR is now used to address a wide range of difficulties including anxiety, depression, grief, phobias, and the lasting effects of childhood adversity.
EMDR is endorsed by the World Health Organisation, the Australian Psychological Society, and numerous national health bodies worldwide as an effective treatment for trauma. It is one of the most extensively researched psychotherapies available.
How does EMDR work?
EMDR is based on the idea that many psychological difficulties stem from distressing memories that have not been fully processed by the brain. When a traumatic or overwhelming experience occurs, the memory can become 'stuck' — stored in a way that retains the original emotions, physical sensations, and beliefs associated with the event. This is why trauma survivors can feel as though they are reliving an experience even years after it occurred.
EMDR uses bilateral stimulation — most commonly side-to-side eye movements, though tapping or auditory tones are also used — while the person holds a distressing memory in mind. This process is thought to mimic what happens during REM (rapid eye movement) sleep, when the brain naturally consolidates and integrates memories. Over the course of treatment, the distressing memory loses its emotional charge and becomes integrated into the person's broader life narrative in a less painful way.
What does an EMDR session look like?
EMDR follows a structured eight-phase protocol. The early phases focus on history-taking, building a trusting therapeutic relationship, and developing stabilisation skills — such as grounding and relaxation techniques — that help the person feel safe before processing begins. This preparation phase is important and is never rushed.
During the processing phases, the therapist guides the person to bring a specific memory to mind — including the image, associated beliefs, emotions, and body sensations — while following the therapist's finger or another form of bilateral stimulation. The person is not asked to describe the memory in detail; rather, they simply notice what arises. Sessions typically last 60 to 90 minutes, and the number of sessions required varies depending on the individual and the complexity of their history.
Who can benefit from EMDR?
EMDR has the strongest evidence base for PTSD and single-incident trauma — such as accidents, assaults, or medical events — but it is also used effectively for complex trauma arising from prolonged or repeated adverse experiences in childhood. Research increasingly supports its use for anxiety disorders, panic, phobias, depression, and grief.
EMDR can be a good option for people who find it difficult to talk about their experiences in detail, as it does not require extensive verbal processing of traumatic content. It is suitable for adults and adolescents, and can be delivered via telehealth as well as in person.
Is EMDR right for me?
Whether EMDR is the right approach depends on your individual history, goals, and what feels manageable for you. A good therapist will take time to understand your situation before recommending any particular approach, and will always prioritise your sense of safety and readiness.
If you have experienced trauma — whether a single event or a pattern of difficult experiences over time — and are finding that the past continues to affect your present, EMDR may be worth exploring. Speaking with a psychologist who is trained in EMDR is the best way to find out whether it is a good fit for you.
This article is intended for general informational purposes only and does not constitute clinical advice. If you have concerns about trauma or your mental health, please consult a qualified health professional.
Interested in EMDR therapy?
Ruby is trained in EMDR and works with adults experiencing trauma, PTSD, anxiety, and the lasting effects of difficult life experiences. Get in touch to find out whether EMDR might be right for you.