An Evidence-Based Treatment for Trauma and Distressing Memories

EMDR (Eye Movement Desensitization and Reprocessing) is one of the most extensively researched psychotherapies for trauma and Post-Traumatic Stress Disorder (PTSD). Developed by psychologist Dr. Francine Shapiro in the late 1980s, EMDR helps the brain process distressing memories so they become less emotionally overwhelming and no longer trigger the same intense reactions in daily life.

Unlike traditional talk therapy, EMDR does not require you to describe every detail of your traumatic experience. Instead, it uses a structured therapeutic process combined with bilateral stimulation—such as guided eye movements, gentle tapping or alternating sounds—to help the brain reprocess traumatic memories.

Today, EMDR is recommended by organisations including the World Health Organization (WHO) and is recognised as an effective treatment for trauma by numerous international clinical guidelines.

At My International Therapy, our EMDR therapists provide trauma-informed care adapted to your pace, your history and your emotional resources.

What Is EMDR?

EMDR is based on the Adaptive Information Processing (AIP) model, which suggests that overwhelming experiences may sometimes remain “stuck” in the brain’s memory networks.

Normally, difficult experiences are gradually processed and integrated into autobiographical memory. However, highly stressful or traumatic events may overwhelm the brain’s natural processing system. As a result, memories can remain stored together with the intense emotions, physical sensations and beliefs experienced at the time of the event.

This may explain why certain situations, images, sounds or sensations continue to trigger reactions long after the danger has passed.

EMDR aims to help the brain complete this natural processing so that memories become integrated into the past rather than continuing to feel as though they are happening in the present.

Importantly, EMDR does not erase memories. Instead, it changes the way those memories are stored and experienced. Most people continue to remember what happened, but the memory becomes significantly less distressing and less disruptive in everyday life.

What EMDR therapy can help with

EMDR may be relevant for people dealing with trauma, PTSD, complex PTSD, childhood trauma, panic, anxiety, grief after trauma or distressing memories that keep returning. It may also help when a person avoids certain places, conversations, images or body sensations because they trigger intense reactions.

Some people seek EMDR after one clear event, such as an accident, assault, medical trauma, sudden loss or frightening experience. Others seek it after repeated experiences, such as childhood neglect, emotional abuse, bullying, family instability or relational trauma. The work may be shorter when the target is specific. It may take longer when trauma is complex or repeated.

How Does EMDR Work?

EMDR follows a carefully structured protocol consisting of eight phases.

1. Assessment

Your therapist learns about your history, current difficulties, strengths and treatment goals.

2. Preparation

Before processing traumatic memories, you develop emotional regulation and grounding skills to help you feel safe throughout therapy.

3. Identifying Target Memories

Together, you identify the memories, beliefs or situations contributing most to your current distress.

4. Desensitisation

Using bilateral stimulation—such as eye movements, tapping or alternating sounds—you briefly focus on aspects of the memory while allowing the brain to naturally process new associations.

5. Installing Adaptive Beliefs

As emotional distress decreases, therapy strengthens healthier, more adaptive beliefs about yourself.

6. Body Scan

Because trauma is often stored not only cognitively but also physically, the therapist checks for any remaining body tension or discomfort associated with the memory.

7. Closure

Each session ends with stabilisation techniques to ensure you leave feeling emotionally regulated.

8. Reevaluation

At the beginning of the next session, your therapist reviews changes since the previous appointment and determines the next treatment steps.

What Is Bilateral Stimulation?

Many people think EMDR only involves following a therapist’s fingers with their eyes.

In reality, bilateral stimulation may include:

• Guided eye movements
• Alternating hand tapping
• Alternating auditory tones

The exact mechanism is still being researched. What matters clinically is that bilateral stimulation appears to facilitate the brain’s natural processing of traumatic memories within the structured EMDR protocol.

EMDR Is More Than Eye Movements

One of the most common misconceptions is that EMDR simply consists of moving your eyes.

In reality, eye movements are only one component of a comprehensive psychotherapy protocol.

Successful EMDR treatment also includes:

• Careful assessment
• Case conceptualisation
• Stabilisation
• Emotional regulation
• Trauma processing
• Integration
• Ongoing evaluation

Without these elements, simply performing eye movements would not constitute EMDR therapy.

EMDR and trauma-informed care

EMDR can be powerful, so pacing is important. A trained therapist should adapt the work to the person’s level of safety, emotional tolerance and life context. Some people need several preparation sessions before processing begins. Others may need to pause, slow down or work on stabilisation first.

This is especially important for complex trauma, dissociation, self-harm risk, addiction, severe depression, eating disorders or ongoing danger. In these situations, EMDR may still be useful, but it needs careful assessment. The therapist may also recommend medical, psychiatric or specialist trauma support.

EMDR can also be integrated with other approaches. Some therapists combine it with Trauma-Focused CBT, CBT, Somatic Therapy, mindfulness, attachment-informed therapy or psychodynamic work. The right combination depends on the person’s history and goals.

What Happens During an EMDR Session?

An EMDR session usually lasts between 50 and 90 minutes, depending on the therapist’s practice.

You will never be forced to revisit traumatic experiences before feeling ready.

Throughout treatment, your therapist monitors your emotional state carefully, helping you remain within a manageable level of activation.

Contrary to common misconceptions, EMDR is not hypnosis. You remain fully awake, aware and in control throughout the session.

What Might You Feel After an EMDR Session?

Many people report feeling lighter or calmer after EMDR.

Others temporarily experience:

• Fatigue
• Vivid dreams
• Emotional sensitivity
• New memories or insights
• Temporary increases in emotional awareness

These reactions are usually temporary and often reflect ongoing processing between sessions.

Your therapist will explain what to expect and provide grounding strategies if needed.

Is EMDR therapy right for you?

EMDR therapy may be a good fit if distressing memories, trauma reactions, nightmares, panic, avoidance or body-based fear still affect your life. It may also help if talking about the past alone has not been enough.

Before starting, ask the therapist about their EMDR training, experience with trauma, and how they assess readiness. You can also ask how they manage dissociation, panic, emotional overwhelm and safety planning.

EMDR therapy does not replace emergency support, diagnosis or medical care. It offers a structured way to process traumatic memories, reduce emotional distress and support recovery with a trained professional.