Trauma doesn’t just live in your mind. It lodges itself in your body, nervous system, and memories. And while talk therapy can be powerful, some experiences run deeper than words.
That’s where EMDR (Eye Movement Desensitisation and Reprocessing) comes in.
First developed in the 1980s by psychologist Francine Shapiro, EMDR has grown into one of the most researched and widely recognised trauma therapies in the world. But how can moving your eyes possibly help you heal? Let’s take a closer look.
What Is EMDR Therapy?
EMDR is a structured therapy that helps people process distressing memories.
During a session, a therapist will ask you to briefly recall aspects of a troubling memory while also engaging in bilateral stimulation — usually side-to-side eye movements, tapping, or alternating sounds.
The result: the “charge” of the memory decreases. You still remember what happened, but it no longer feels as overwhelming or controlling.
Science Note
Brain scans show EMDR helps shift memories from the amygdala (fear centre) into areas of the brain responsible for logic and context. The memory remains, but the panic response doesn’t.
Why the Eye Movements?
It sounds strange, but the mechanism is simple. EMDR mimics what your brain naturally does during REM sleep — the phase when you process emotions and consolidate memories.
By pairing bilateral stimulation with conscious recall of trauma, EMDR helps your nervous system “complete” what it couldn’t at the time of the event. Think of it as finishing an interrupted story.
What Does the Research Say?
EMDR is one of the most evidence-backed trauma therapies available.
- Recognised by the World Health Organisation (WHO), the NHS, and the US Department of Veterans Affairs as a first-line treatment for PTSD.
- Studies show EMDR can be as effective as cognitive behavioural therapy (CBT) — and sometimes faster.
- A landmark study found that over 80% of participants no longer met criteria for PTSD after 3–6 sessions.
- A 2021 meta-analysis in Frontiers in Psychology confirmed EMDR significantly reduces symptoms of PTSD, anxiety, and depression compared to control groups.
What to Expect in a Session
An EMDR session is structured and guided. While details vary, the process often looks like this:
- History & Preparation
Identify target memories and learn grounding tools. - Desensitisation
Recall the memory while following bilateral stimulation. Notice feelings, body sensations, or thoughts as they arise. - Reprocessing
The memory becomes less distressing and more integrated. - Installation & Closure
The therapist helps anchor new, empowering beliefs — such as “I am safe now” or “It wasn’t my fault.”
Importantly, you don’t need to go into graphic detail. You’re always in control.
What Can EMDR Help With?
Although best known for PTSD, EMDR is used for a wide range of struggles:
- Anxiety and panic
- Childhood abuse or neglect
- Phobias and fears
- Birth trauma
- Complicated grief
- Relationship trauma and breakups
- Bullying or workplace trauma
- Body image and self-worth issues
It’s particularly helpful for people who feel “stuck” — repeating patterns despite years of therapy or self-work.
Is EMDR Right for Everyone?
EMDR is safe and effective for most people, but it’s not one-size-fits-all.
- Those with complex PTSD or dissociation may need a slower, more carefully paced approach.
- Some people may find the intensity of memory processing difficult — which is why working with a qualified trauma-informed therapist is key.
Final Thought
Sometimes, healing means more than talking. It means helping your brain and body finish a story that never got resolved.
EMDR offers a structured, research-backed way to do just that. Whether you’re working through trauma, grief, or simply a memory that won’t let go, EMDR may help you move forward with more clarity, peace, and strength than you imagined.
Good Reads if You’re Curious
- Every Memory Deserves Respect by Michael Baldwin & Deborah Korn — an accessible, story-based guide to EMDR
- Getting Past Your Past by Francine Shapiro — by the founder of EMDR
- The Body Keeps the Score by Bessel van der Kolk — broader trauma science, with a strong endorsement of EMDR