Eye Movement Desensitization and Reprocessing (EMDR) is a structured therapy designed to alleviate the distress associated with traumatic and distressing memories. Developed by psychologist Dr. Francine Shapiro in the late 1980s, EMDR helps individuals process and integrate distressing experiences that are inadequately processed at the time of the trauma. Unlike traditional talk therapy, EMDR utilises bilateral stimulation—such as side-to-side eye movements, tactile taps, or auditory tones—to help the brain reprocess traumatic memories, reducing their emotional charge and promoting psychological healing.

Think of your brain as a well-organised filing cabinet. Under normal circumstances, experiences are like documents that are efficiently filed away in the appropriate folders. Each folder represents different categories of memories and information, such as daily events, learned skills, and emotions. When you need to recall something, your brain easily retrieves the document from the correct folder without any issues.

When a traumatic event occurs, the brain's ability to process information can be overwhelmed. Instead of being neatly filed away, the traumatic memory is like a document that is crumpled up and shoved into the filing cabinet without being properly categorised. This crumpled document doesn't fit well and sticks out, making it easily triggered by reminders or similar experiences.

Because the distressing memory isn't properly filed, it can frequently pop out of the cabinet, disrupting your thoughts and emotions. This can make it difficult to focus, manage emotions, and feel safe.

EMDR therapy helps to smooth out the crumpled document and file it correctly. During EMDR sessions, bilateral stimulation (like eye movements) assists the brain in processing the traumatic memory. This reprocessing allows the memory to be integrated into the brain’s filing system properly, so it no longer sticks out and causes distress. The memory is still there, but it is now stored in a way that doesn't trigger intense negative emotions or physical reactions.

What does an EMDR Session look like?

Together with your therapist, you identify a specific distressing or upsetting memory to focus on. You'll recall this memory, including any associated negative thoughts, feelings, and bodily sensations.

While thinking about the memory, you'll follow certain movements with your eyes or experience other forms of bilateral stimulation, such as tapping or auditory tones. This process helps the brain reprocess the information.

The therapist guides you through multiple sets of bilateral stimulation until different insights, feelings or thoughts emerge. You'll briefly share your experience during each set, and the therapist will help you to continue processing the memory.

During EMDR therapy, you stay in control, fully conscious, and alert. Unlike hypnosis, you are not in a trance and can halt the process whenever you wish. Throughout the session, the therapist provides support, allowing your self-healing abilities to lead the way with minimal intervention. The reprocessing of traumatic memories typically feels spontaneous, with new insights and connections emerging naturally. Consequently, many individuals find EMDR to be a natural and empowering form of therapy.

In subsequent sessions, the therapist will check on your progress with the processed memories and determine if further reprocessing is needed.

Is EMDR Effective and Researched?

EMDR is a well-supported, evidence-based therapy that effectively treats a variety of mental health issues. Its ability to facilitate natural healing processes and bring about rapid, lasting changes makes it a valuable tool in the treatment of trauma, anxiety, depression, phobias, and chronic pain.

Meta-analyses and systematic reviews of multiple studies have confirmed the efficacy of EMDR in reducing PTSD symptoms and its potential benefits for other mental health conditions.

Brain imaging studies have shown that EMDR can lead to changes in brain activity associated with emotional regulation and memory processing.

References

American Psychological Association. (2017). Clinical Practice Guideline for the Treatment of PTSD.

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Hase, M., Balmaceda, U. M., Ostacoli, L., Liebermann, P., & Hofmann, A. (2017). The efficacy of EMDR in the treatment of depression: A meta-analytic study. Frontiers in Psychology, 8, 1781.

Lee, C. W., & Cuijpers, P. (2013). A meta-analysis of the contribution of eye movements in processing emotional memories. Journal of Behavior Therapy and Experimental Psychiatry, 44(2), 231-239.

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Minnen, A. van, Wessel, I., Dijkstra, L., & Roelofs, K. (2002). Changes in PTSD patients’ narratives during prolonged exposure and EMDR. Journal of Traumatic Stress, 15(3), 307-310.

Pagani, M., Di Lorenzo, G., Monaco, L., Daverio, A., Verardo, A. R., La Porta, P., ... & Amann, B. L. (2012). Neurobiological correlates of EMDR monitoring – An EEG study. PLoS ONE, 7(9), e45753.

Schneider, J., Hofmann, A., Rost, C., & Shapiro, F. (2008). EMDR in the treatment of chronic pain. Journal of EMDR Practice and Research, 2(3), 247-263.

Shapiro, F. (2014). Eye Movement Desensitization and Reprocessing (EMDR) Therapy, Third Edition: Basic Principles, Protocols, and Procedures.

World Health Organization. (2013). Guidelines for the management of conditions specifically related to stress.