What is EMDR Therapy?

EMDR stands for Eye Movement Desensitisation and Reprocessing.

It is a structured form of therapy that can help you process distressing experiences and memories that may still be affecting how you think, feel or respond in the present.

Sometimes, when something overwhelming or frightening happens, our brain doesn’t seem to fully process the experience. The memory can remain connected to the thoughts, emotions, sensations and beliefs we had at the time, rather than feeling like something that happened in the past.

EMDR can be particularly helpful for trauma and distressing experiences, and may also be used to work with anxiety, low self-esteem, phobias, grief and other difficulties.

How does EMDR work?

Think of your brain like a filing system.

Every day, your brain processes and stores experiences, including your thoughts, feelings, memories and body sensations. Most of the time, this happens without us having to think about it.

But when something particularly upsetting or overwhelming happens, sometimes the experience doesn’t seem to get properly processed. It can feel as though the memory has been left “out on the desk”, rather than safely filed away as something that happened in the past.

This can mean that reminders of what happened continue to trigger the same thoughts, feelings or physical reactions, even when you know you are safe now.

EMDR helps you process what feels stuck

EMDR uses something called bilateral stimulation (BLS). This involves gently stimulating both sides of the body or using alternating sensory input, for example, following a light with your eyes, gentle tapping or using hand-held buzzers.

As you focus on aspects of the experience while using BLS, your brain is supported to process the memory in a different way.

The aim isn’t to erase what happened or make you forget it. Instead, the memory can become less emotionally charged and feel more like something that happened then, rather than something that is happening now.

What does an EMDR session look like?

Before we begin processing

1. We start by getting to know you.
We’ll talk about what has brought you to counselling and how you’re currently feeling. We don’t jump straight into processing difficult memories.

2. We make sure you have the resources and coping strategies you need.
Before beginning EMDR processing, we’ll spend time developing ways of helping you feel grounded, safe and able to manage difficult emotions.

3. We decide together what you would like to work on.
When you feel ready, we’ll identify an experience or memory that you would like to explore. This is a collaborative process, and we go at a pace that feels manageable for you.

4. You focus on aspects of the experience while using BLS.
This might involve following a light with your eyes, gentle alternate tapping, or using hand-held buzzers. We’ll find the method that feels most comfortable for you.

5. You notice what comes up.
After each short set of BLS, I’ll ask what you notice. This could be a thought, feeling, image, memory or body sensation. There are no right or wrong answers.

6. We continue at your pace.
As the processing continues, the memory may become less distressing and new perspectives, thoughts or associations may emerge.

7. You remain in control.
You can pause, slow down or stop at any time. We’ll regularly check in with how you’re feeling and make sure the pace is right for you.

What happens after EMDR?

EMDR doesn’t erase your memories. You will still remember what happened, but the memory may no longer carry the same level of emotional intensity.

You may notice that:

• you feel less triggered by reminders

• difficult memories feel further away

• you have more clarity around what happened

• you feel calmer when thinking about the experience

• you respond differently to situations that previously felt overwhelming

• you feel more able to live in the present rather than feeling pulled back into the past.

Everyone responds to EMDR differently, and processing can continue between sessions. We’ll make space to talk about how you’re feeling and what you’re noticing along the way.

Is EMDR just for trauma?

No.

Although EMDR is well known for its use in trauma and PTSD, it can also form part of therapeutic work around a range of difficulties, including:

• Anxiety

• Panic

• Depression

• Grief and loss

• Low self-esteem

• Phobias

• Distressing or overwhelming life experiences

• Chronic pain

• Other experiences that continue to affect you in the present

EMDR isn’t necessarily the right approach for everyone or for every difficulty. As an integrative therapist, I can work with you to explore what approach is most appropriate for your individual circumstances.

If you’d like to know more

If EMDR sounds like something that might be helpful for you, or you’d simply like to understand a little more about how it works, please get in touch using the contact button below.

We can talk through what you’re experiencing and explore whether EMDR, or another therapeutic approach, might be right for you.