EMDR: From Sceptic to Believer – The Journey of a Game-Changing Therapy

I’ll be honest—when I first heard about EMDR (Eye Movement Desensitisation and Reprocessing Therapy), I was sceptical. From reading my blogs you will learn that as a psychologist, I respect evidence-based approaches, but this one sounded borderline magical.

The idea that moving your eyes back and forth, or tapping your hands and body, while thinking about traumatic memories could somehow help process them and reduce distress even in extreme cases? It sounded..... well a bit too good to be true, and a bit like something out of magical movie.

Then I tried it…..

And it worked….!!

And I used it with clients…..

And it worked….!!

So, here I am, writing this as someone who has experienced EMDR first-hand and come out the other side a total believer.

EMDR is one of those therapies that has gone from a fringe, slightly mysterious approach to being a widely respected and evidence-backed treatment for trauma. It’s recommended by the World Health Organisation, NICE, and countless clinical bodies worldwide.

This blog is my deep(ish) dive into what EMDR is, where did it come from? How does it work? What happens in your brain when you process trauma? And why does EMDR need to be done by a trained professional? Remember I am a scientist so I like to understand why things work and I hope you enjoy it too. Whether you’re considering EMDR yourself or just curious, I’ll take you from its conception to its modern developments—including intensive treatments, and even group EMDR.

Let’s dive in.

The Birth of EMDR: A Happy Accident?

EMDR was developed in the late 1980s by psychologist Dr Francine Shapiro. The story goes that she was out for a walk, reflecting on some distressing memories, when she noticed that her eyes naturally moved back and forth as she processed them. Surprisingly, she felt that the emotional intensity of the memories diminished, leaving her less distressed.

Intrigued by this unexpected effect, Shapiro began experimenting with structured eye movements to see if they could consistently reduce emotional distress. She initially tested the method on herself, then on volunteers, and observed that guided bilateral eye movements appeared to help people process disturbing thoughts and emotions in a more adaptive way.

Her early research led her to develop a structured, step-by-step therapeutic approach, which she refined through clinical trials. By integrating elements of cognitive-behavioural therapy (CBT), exposure therapy, and psychodynamic principles, Shapiro formalised what would become Eye Movement Desensitisation and Reprocessing (EMDR).

What started as a serendipitous personal experience evolved into a scientifically validated psychotherapy for treating Post-Traumatic Stress Disorder (PTSD) and other trauma-related conditions. Today, EMDR is widely recognised as an evidence-based treatment, endorsed by organisations such as the World Health Organisation (WHO), the American Psychological Association (APA), and the National Institute for Health and Care Excellence (NICE).

Adaptive Information Processing (AIP)

EMDR is based on the Adaptive Information Processing (AIP) model, which suggests that when memories are properly processed, they integrate into our wider knowledge and experience, allowing us to learn and move forward. AIP notes that over time even stressful and painful memories feel less painful, and even a good nights sleep can lessen the emotional response to something – the adage of ‘it will feel better in the morning’’ relates to AIP.

This is thought to be an evolutionary process to ensure that as a species, human beings can move on from painful experiences. Sadly, this isn't always the case when something feels too distressing.

What Happens During Trauma? Why Some Memories Stay ‘Stuck’

Have you ever had a distressing experience that lingers, replaying in your mind no matter how much time has passed or how much you’d prefer not to have it? Perhaps a specific moment, sound, or feeling, resurfaces unexpectedly, bringing back emotions as if it just happened. This isn’t just a quirk of memory; it's the way trauma (threat experiences) embeds itself in the brain. Unlike regular memories, which are processed, stored, and gradually fade into the past, traumatic experiences can remain "stuck," disrupting daily life and emotional well-being. What makes these memories uncomfortable, or even unbearable, is the way they make us feel, it’s the emotion that is attached to past events that is the distressing part and that is the part that EMDR targets.

The idea that trauma memories get “stuck” due to disrupted communication between brain regions is well-supported by neuroscience. Trauma affects the brain in unique ways, particularly impacting areas like the amygdala, hippocampus, and prefrontal cortex. When a traumatic event occurs, we know that:

The Amygdala Takes Over – The amygdala, the brain’s threat detection system, triggers the fight-or-flight response, flooding the body with stress hormones like cortisol and adrenaline. This prepares us to either escape or confront the danger.

Freese & Trauma Shutdown – If the brain perceives that escape isn’t possible, it shifts into freeze mode—a survival mechanism also known as tonic immobility or dissociation. In this state, the prefrontal cortex (responsible for rational thinking) goes offline, and the left hemisphere becomes less active. The experience remains locked in the right hemisphere in its raw, emotional form, without the logical processing needed to place it in the past.

A “Frozen” Memory – Because the trauma wasn’t fully processed, it doesn’t get stored like a regular memory. Instead of a coherent past event, it remains fragmented—often triggered by sensory cues (a smell, sound, or feeling) that cause the brain to react as if the danger is happening right now.

This explains why certain triggers—smells, sounds, or even thoughts—can bring back the full intensity of an experience as if it's happening in the present. This is why people with PTSD or unresolved traumatic experiences may have flashbacks, panic attacks, or intense emotional reactions seemingly out of nowhere. The brain hasn’t properly filed the trauma away as a past event, so it continues to perceive it as an ongoing threat. This also explains why trauma can be difficult to put into words—because the left hemisphere, responsible for language and logic, wasn’t fully engaged during the event.

The Hemispheres of the Brain & Trauma Shutdown

Our brain is divided into two hemispheres, each playing a distinct role in how we process experiences and memories. The idea that individuals are either "left-brained" and therefore logical, analytical, and detail-oriented, or "right-brained" and thus creative, emotional, and intuitive, is a widely perpetuated myth (sorry to disappoint you). While it's true that some brain functions show lateralisation—for example, language is often more dominant in the left hemisphere, but neuroscience has now shown that both hemispheres constantly communicate and collaborate across most cognitive tasks. Creativity, problem-solving, reasoning, and even emotions rely on integrated networks that span both sides of the brain.

Under normal circumstances, these two halves work together. When we go through a stressful but manageable event, both hemispheres communicate, allowing us to process and store the memory properly. In trauma or painful situations, the communication between the hemispheres breaks down and the memory is not processed fully.

A normal memory is linked with other memories, emotions, and thoughts in a way that makes sense.
A trauma memory is stuck in its original, distressing form—isolated from logical processing.

Eye Movement Desensitisation and Reprocessing (EMDR) can help by engaging both hemispheres, allowing the memory to be processed, reinterpreted, and stored in a way that acknowledges it as part of the past rather than an ongoing danger. Think of it as moving a cluttered file from your desktop into a neatly organised folder—still there but no longer popping up every time you open your laptop.

How EMDR Actually Works (And Why It’s Not Just Waving Fingers Around) - Understanding Bilateral Stimulation (BLS)

At its core, EMDR is about helping the brain process traumatic memories in a way that reduces their emotional intensity. It does this by using bilateral stimulation (BLS). This involves activating both hemispheres of the brain in a rhythmic, alternating pattern keeping the hemispheres of the brain communicating even when the emotional response to the memory wants to shut it down.

BLS can be done in several ways, including:

Eye movements – Following a therapist’s fingers or a moving light or image on a screen.
Tactile tapping – Alternating taps on the hands, shoulders, or knees.
Auditory cues – Sounds alternating between the left and right ears.

By engaging in this rhythmic back-and-forth movement, EMDR helps shift trauma memories from the brain’s fear centre (amygdala) to the rational thinking area (prefrontal cortex), allowing them to be stored in a less distressing way. Many people describe feeling a deep sense of relief or emotional release after sessions, as though their brain is “finally putting things in the right place.”

Here's what bilateral stimulation may do to the brain:

People often ask me if EMDR is safe, or am I making their brains do something ‘strange’, but BLS is just recreating what your brain already knows how to do, but is being stopped from doing because something feels too painful. While the exact mechanisms of what EMDR does in the brain used to be a total mystery and is still being researched, evidence shows that bilateral stimulation appears to facilitate neural integration, allowing traumatic or unprocessed memories to be re-evaluated, linked with adaptive information, and stored in a more functional way.

Brain scanning studies have provided fascinating insights into how Eye Movement Desensitisation and Reprocessing (EMDR) affects the brain, particularly in individuals with Post-Traumatic Stress Disorder (PTSD) and other trauma-related conditions. Neuroimaging techniques such as fMRI (functional magnetic resonance imaging), PET (positron emission tomography), and EEG (electroencephalography) have helped researchers understand the mechanisms behind EMDR and its effects on neural activity.

Decreased Activity in the Amygdala (Fear Centre)
- The amygdala is hyperactive in people with PTSD, contributing to heightened fear responses and emotional distress.
- Brain scans show that after successful EMDR therapy, amygdala activation decreases, suggesting that traumatic memories become less emotionally charged.
Increased Prefrontal Cortex Engagement (Rational Thinking & Emotional Regulation)
- The medial prefrontal cortex (mPFC), which helps regulate emotions and inhibit fear responses, is often underactive in PTSD.
- EMDR appears to increase activity in the mPFC, helping individuals process traumatic memories in a more adaptive way.
Hippocampus Growth (Memory Processing & Contextualisation)
- PTSD is associated with a shrunken hippocampus, which plays a key role in distinguishing past from present and integrating memories coherently.
- Some studies indicate that EMDR may support hippocampal recovery, aiding in the proper storage and contextualisation of traumatic memories.
Changes in Default Mode Network (DMN) Connectivity
- The DMN, a network active during self-referential thinking and rumination, is often disrupted in PTSD.
- Neuroimaging suggests that EMDR normalises connectivity in this network, helping individuals shift away from repetitive trauma-related thoughts.
Reduction in Hyperarousal (Lower Limbic System Activation)
- EEG studies show that EMDR reduces hyperarousal in the brain, with increased alpha and theta wave activity associated with relaxation and memory reprocessing.
- This is consistent with the idea that bilateral stimulation (eye movements, tapping, or auditory tones) engages both hemispheres of the brain, facilitating memory integration.

How These Changes Relate to EMDR’s Effectiveness

By dampening amygdala activity, EMDR helps clients feel less emotionally overwhelmed by traumatic memories.
The increase in prefrontal cortex function enhances emotional control and cognitive reappraisal.
The strengthening of the hippocampus supports a shift from reliving trauma to remembering it as a past event.
The rebalancing of brain networks allows for greater emotional stability and reduced flashbacks.

Brain imaging research supports the idea that EMDR is not just a placebo or simple distraction technique—it fundamentally alters how the brain processes trauma. The combination of memory recall and bilateral stimulation seems to facilitate neural reorganisation, allowing traumatic experiences to be stored in a way that is less distressing and more adaptive.

These findings align with and support the Adaptive Information Processing (AIP) model, which suggests that EMDR helps integrate unprocessed trauma memories into normal memory networks.

What to Expect: The Phases of EMDR and What It Feels Like

EMDR (Eye Movement Desensitisation and Reprocessing) is an eight-phase, structured therapy designed to help people heal from past trauma and distressing life experiences. While it might sound technical at first, many people describe EMDR as surprisingly intuitive and even calming once they begin. The whole point is that your therapist is the one that needs to know what to do and they will guide you. You probably wont notice the different stages as it feels natural part of talking and then engaging.

People often describe having EMDR as emotionally intense but deeply relieving. You remain fully in control and conscious throughout the process, but your brain is doing deep internal work—connecting, integrating, and letting go. This means that big emotions can come (and go) in a very short period of time.

Some sessions feel like emotional detox; others like quiet reflection. Afterward, many people report feeling lighter, clearer, or more peaceful. It can be exhausting as your brain is literally working hard, whilst you are just sitting there.

Experiencing EMDR can feel surprisingly dynamic—like a gentle but powerful unfolding from the inside out. As you focus on a distressing memory while engaging in bilateral stimulation (such as eye movements or tapping), you might notice a range of sensations: tightness in the chest, a lump in the throat, or warmth spreading through the body. Emotions can surface quickly—sadness, anger, fear, or even unexpected relief—sometimes with tears or a sense of emotional release. Vivid images, memories, or flashes of unrelated scenes may arise, almost like dreaming while awake. Some people feel a rush of insight, while others experience a quiet internal shift. Thoughts often move rapidly or seem disjointed at first, but patterns begin to emerge. This is why it is essential to have a qualified and experienced practitioner guide you through the stages.

As the session progresses, many people report feeling lighter, calmer, or more distant from the painful memory—as though it’s losing its grip. It’s a unique process where your mind and body seem to do the work together, integrating what was once overwhelming into something more manageable and resolved.

As a clinical psychologist, I’ve not only used EMDR with clients—I’ve experienced it myself. I was surprised by how much my mind seemed to "know what to do" once we got started. The memory I focused on began to shift: it felt less sharp, less heavy. What once caused me deep pain became just a story, no longer a trigger. For me, EMDR helped untangle emotional knots I didn’t realise I was still carrying.

The Benefits of EMDR

EMDR, or Eye Movement Desensitisation and Reprocessing, offers a powerful and efficient approach to healing psychological distress, particularly trauma. Unlike traditional talk therapy, EMDR works directly with the brain's natural processing systems, helping individuals reprocess distressing memories so they no longer feel emotionally overwhelming. Some key advantages include:

Faster processing of trauma – Unlike some therapies that take years, EMDR can yield significant results in a shorter timeframe.
No need for extensive talking – For those who find verbalising trauma difficult, EMDR allows for deep healing without excessive discussion.
Long-lasting results – Once a traumatic memory is properly processed, it doesn’t require continuous work.
Effective for a range of conditions – Beyond PTSD, it’s helpful for anxiety, depression, and even chronic pain.
Reduces physiological distress – Many clients report improvements in sleep, stress levels, and overall emotional well-being.

Expanding Beyond PTSD: EMDR’s Growing Applications

Although EMDR (Eye Movement Desensitisation and Reprocessing) was originally developed to treat trauma and PTSD, it has evolved into a powerful and versatile approach used to address a wide range of psychological difficulties. Its ability to target the emotional roots of distress makes it effective for many people—not just those with a trauma history.

Anxiety, Panic, and Phobias
Many individuals with anxiety have unresolved past experiences that shape current fears—such as childhood embarrassment, medical scares, or ongoing criticism. EMDR helps reprocess these experiences so that the nervous system no longer reacts as if the threat is still present. In cases of phobia (e.g., fear of flying or public speaking), EMDR can desensitise specific triggers, helping the person respond more calmly and confidently.
Depression and Low Self-Worth
Depression often stems from deeply held beliefs like “I’m not good enough” or “I don’t deserve happiness,” which usually develop from early experiences of rejection, failure, or loss. EMDR helps to access and reprocess the memories that created these beliefs, supporting more balanced, compassionate self-perceptions.
Chronic Pain and Psychosomatic Conditions
Emotional distress can significantly amplify the perception of physical pain. EMDR can help reduce the emotional burden behind chronic pain or unexplained medical symptoms by reprocessing past events that may be contributing to ongoing discomfort.
Grief and Loss
In cases of complicated or prolonged grief, EMDR helps individuals process feelings of guilt, anger, or unresolved longing, making space for a more peaceful connection to their loss.
Performance Anxiety and Self-Doubt
Whether in sport, the arts, public speaking, or work, EMDR can help identify and rewire negative beliefs like “I’ll mess it up” or “I’m not capable.” By targeting the past experiences that planted these doubts, EMDR builds confidence and focus.
Addictions and Compulsive Behaviours
Substance misuse and compulsive behaviours are often linked to emotional pain or trauma. EMDR can target the emotional triggers behind addiction, reduce cravings, and help strengthen healthier coping mechanisms.
Obsessive-Compulsive Disorder (OCD)
While not a primary treatment for OCD, EMDR may complement other therapies by helping individuals reprocess early experiences that contributed to obsessive fears or the need for control.
Attachment Trauma and Relationship Difficulties
For those who struggle with trust, fear of abandonment, or emotional closeness, EMDR can address the early attachment wounds—such as neglect or emotional invalidation—that continue to shape adult relationships.
Medical Trauma and Health Anxiety
Experiences like invasive procedures, hospital stays, or life-threatening diagnoses can leave lasting emotional scars. EMDR can help reduce ongoing fear responses and restore a sense of safety in relation to health and the body.
Postpartum Difficulties and Birth Trauma
EMDR is increasingly used to help parents who have experienced difficult pregnancies, traumatic births, or NICU stays. It can ease postpartum anxiety, depression, or guilt, and support healthier bonding with the baby.
Sleep Disorders and Nightmares
For people with trauma-related sleep disturbances, EMDR can help reduce nightmares, hypervigilance, and anxiety around falling asleep by targeting the root emotional memories.
Cultural and Identity-Based Trauma
Those who have faced racism, homophobia, religious persecution, or displacement may carry internalised shame or fear. EMDR can help process these experiences and support healing from systemic and identity-related trauma.
EMDR for Personality Disorders and Deep-Seated Core Beliefs
In individuals with personality disorders—such as Borderline, Avoidant, or Narcissistic Personality Disorder—EMDR helps by addressing early relational trauma and ingrained beliefs like “I am unlovable” or “People always leave me.” These beliefs often form as a result of inconsistent caregiving, emotional neglect, or chronic invalidation.

EMDR continues to show promise as a flexible, research-backed method for emotional healing and transformation. Whether someone is dealing with clear trauma or more subtle, lifelong patterns of distress, EMDR offers a way to unlock the brain’s natural capacity for healing and integration.

New Developments in EMDR: Intensive & Group Therapy

EMDR (Eye Movement Desensitisation and Reprocessing) therapy is a well-established, evidence-based treatment for trauma and other distressing life experiences. Traditionally delivered in weekly one-to-one sessions, EMDR can also be offered in more concentrated and collaborative formats—namely intensive and group EMDR therapy.

Intensive EMDR Therapy condenses months of therapy into a shorter period, typically ranging from several consecutive days to a few weeks. This approach is especially beneficial for individuals with limited time, those needing faster relief from symptoms, or people wanting to address long-standing trauma in a focused way. Intensive sessions allow for deeper processing without the disruptions of daily life in between, and they are often tailored to the individual's unique goals and readiness.

Group EMDR Therapy, on the other hand, offers a supportive environment where individuals with similar experiences can process trauma together. While group EMDR does not involve sharing detailed personal stories, participants engage in structured phases of the EMDR protocol—such as resourcing, grounding, and bilateral stimulation—within a group setting. This approach fosters connection, reduces isolation, and enhances a sense of collective healing. It can be especially powerful in communities affected by shared events, such as natural disasters or collective grief.

Both intensive and group EMDR formats offer flexible, innovative pathways to healing, expanding access to EMDR's transformative benefits beyond the traditional therapy room. I will write more in later blogs about these two methods.

Who Might Not Be Suitable for EMDR (At Least Initially)? Always check!

1. Individuals in Active Crisis or Unstable Living Situations

If someone is in the midst of an acute crisis (e.g., homelessness, domestic abuse, current substance dependence, or ongoing trauma exposure), EMDR may not be appropriate until stability and safety are established. Trauma processing requires a basic sense of internal and external safety to avoid emotional overwhelm.

2. Poor Emotional Regulation or Limited Coping Skills

People who struggle to stay grounded during emotional distress—such as those with high levels of dissociation, severe emotional dysregulation, or poor distress tolerance—may need preparatory work before starting EMDR. Jumping into trauma processing too soon can result in flooding, shutdown, or re-traumatisation.

3. Active Psychosis or Delusional Thinking

Individuals experiencing active psychotic symptoms, such as hallucinations or delusions, are generally not good candidates for EMDR until these symptoms are stabilised. The method requires a certain level of cognitive clarity and orientation to reality.

4. Severe Cognitive Impairment or Neurodegenerative Disorders

For those with significant memory problems, brain injuries, or degenerative conditions (like late-stage dementia), EMDR may not be effective or feasible due to difficulties in memory access and processing.

5. Certain Medical Conditions & Medications

People with severe cardiovascular conditions, seizures, or other neurological vulnerabilities may need medical clearance before beginning EMDR, as emotional arousal during sessions could pose physical risk. It's always important to discuss any medical history with the therapist beforehand. Medication doesn’t rule out EMDR, but some medications (e.g., heavy sedatives or dissociatives) may impact memory access or emotional processing and should be monitored.

EMDR can be life-changing, but it’s not a one-size-fits-all approach. A skilled and properly trained EMDR therapist will always carry out a thorough assessment and ensure the timing is right and the person is suitable for EMDR. When used inappropriately or too soon, EMDR can do more harm than good. When used responsibly and safely, it can be a deeply healing and transformative process.

What EMDR Isn’t and Can’t Do

While EMDR is a powerful and evidence-based therapy, it’s important to understand what it isn’t. EMDR is not hypnosis, mind control, or a way to erase memories. It doesn’t involve reliving trauma in graphic detail, nor does it promise instant relief. It’s also not a one-size-fits-all solution—EMDR can’t “fix” someone overnight, and it won’t make problems disappear without effort.

For many people, especially those with complex trauma or long-standing patterns, EMDR is a gradual process that unfolds over multiple sessions. Some memories may resolve quickly, while others take time, patience, and repeated work to fully process.

EMDR also can’t change the past or prevent future challenges—but it can transform how the past lives in the mind and body, reducing emotional intensity and helping people respond to life with more clarity, choice, and resilience. Like any therapy, it’s most effective when done within a trusting relationship and tailored to the individual’s needs.

Why EMDR Should Only Be Done with a Trained Practitioner

Although EMDR may appear simple from the outside—just following hand movements or taps while thinking about a memory—it is a highly specialised, structured therapy that requires significant clinical skill. Attempting EMDR on your own or with someone who isn’t properly trained can be not only ineffective but potentially harmful. Trauma memories are often stored with intense emotional and physical charge. Without the right support, attempting to process them can lead to emotional flooding, dissociation, or re-traumatisation.

A trained EMDR therapist is skilled in recognising signs of overwhelm, helping you stay grounded, and pacing the work appropriately. They’ll know when to slow things down, when to pause, and how to keep the process within a “window of tolerance” that allows healing rather than harm. They’re also trained to handle complex issues like dissociation, attachment trauma, and co-occurring conditions—all of which require careful, individualised attention.

Unfortunately, there are people offering “EMDR-inspired” techniques without formal training or encouraging self-directed EMDR exercises through apps or videos. This can give a false sense of safety and control, but without the therapist’s guidance, there’s no one to contain the emotional intensity or help you make sense of what’s coming up. Even therapists trained in other modalities should not practise EMDR without proper certification, as it involves more than simply using bilateral stimulation. Please read my page on what level practitioners should work at because you want to be in safe hands.

If you’re considering EMDR, make sure you work with someone fully trained by EMDR Europe, EMDR UK, or an equivalent professional body. These organisations ensure therapists have undergone rigorous training, supervision, and ongoing professional development to practise safely and ethically.

Think of what you have learned today about what happens in your brain. Do you want and untrained person messing with that?. Trauma work is delicate—it deserves the respect, care, and expertise that only a trained practitioner can provide.

Is Online EMDR Effective?

I deliver EMDR online. It started during the COVID years where we were forced in to that way of working and I soon realised how well this worked. Several studies and years of practice have shown that remote EMDR is just as effective as in-person therapy for many people. As long as the therapist is experienced and trained in delivering EMDR online, the core elements of the therapy—such as bilateral stimulation, memory processing, and therapeutic connection—can still be maintained.

Some clients even prefer online EMDR because they feel safer or more comfortable doing the work in their own space, which can help with emotional regulation and openness. Personally I think it works even better as it allows a real focus on the BLS and for the person to feel safe during the sessions.

Final Thoughts: Is EMDR Right for You?

So, as I said I was hesitant to believe in EMDR at first. I mean, eye movements, tapping and sound healing emotional pain? Really? But when I finally tried EMDR, I was blown away. I wasn’t just talking about my painful experience—I was actually feeling a real shift that talking hadn't managed. Memories that once felt sharp and painful became distant, like old photographs rather than raw wounds. It wasn’t an overnight miracle, but the changes were undeniable.

The best way I can describe it? Imagine you’ve been carrying a heavy rucksack for years, and suddenly, you put it down. You’re lighter. Freer. You can move forward without that weight dragging you back.

I am happy to say that I am a fully trained EMDR therapist and a member of EMDR UK. I have also undertaken additional training in EMDR for working with people with personality disorders and emotion dysregulation, different EMDR techniques, and in delivering EMDR for groups. I am always happy to discuss EMDR as a therapy with you and often integrate it into other therapeutic models.

If you’re struggling with past trauma, anxiety, emotional distress, distressing memories that just won’t seem to settle or any of the issues I have spoken about here, then EMDR might be worth considering. It’s not a magic wand, but it’s one of the most effective, well-researched therapies out there. And if, like me, you’re a bit of a sceptic, I’d encourage you to keep an open mind—because sometimes, the things that sound too good to be true turn out to be exactly what we need.

As always until next time

Carla