How Does EMDR Work? A Guide to Healing Trauma and Emotional Distress

Have you ever felt stuck in painful memories, as if your past trauma still has a grip on your present life? Traumatic experiences can leave lasting emotional wounds, making it difficult to move forward. Fortunately, there’s a scientifically backed therapy called Eye Movement Desensitisation and Reprocessing (EMDR) that helps people process trauma and reframe negative thoughts.

But how does EMDR work? This blog explains the science behind EMDR, how the therapy sessions work, and its benefits for treating post-traumatic stress and other mental health conditions.

What Is EMDR Therapy?

Eye Movement Desensitisation and Reprocessing (EMDR) is a structured psychotherapy approach designed to help people recover from trauma and distressing life experiences. Unlike traditional talk therapy, EMDR uses side-to-side eye movement or other forms of bilateral stimulation to help the brain reprocess traumatic memories in a healthier way.

Developed by psychologist Dr. Francine Shapiro in the late 1980s, EMDR has gained recognition from major health organisations, including the World Health Organisation (WHO) and the American Psychological Association, as an effective treatment for trauma and post-traumatic stress disorder (PTSD).

How Does EMDR Work?

EMDR therapy is based on the idea that traumatic memories can become "stuck" in the brain, preventing natural healing. These unprocessed memories trigger negative thoughts, emotions, and physical sensations, even long after the traumatic experience has passed.

EMDR works by helping the brain reprocess these distressing memories, reducing their emotional intensity and impact. The therapy involves a structured 8-phase approach:

1. History-Taking and Treatment Planning

The therapist gathers information about your traumatic experiences, symptoms, and treatment goals. Together, you identify specific memories or distressing events to target during EMDR sessions.

2. Preparation and Education

Your therapist explains how EMDR works and teaches coping strategies to manage emotional distress during and between sessions. Techniques like deep breathing and mindfulness help you feel safe throughout the process.

3. Assessment

You identify the negative thoughts and beliefs associated with the traumatic experience. For example, someone who experienced abuse may believe, “I am powerless.” The goal is to replace this belief with a more positive and realistic one, such as “I am in control of my life.”

4. Desensitisation (Processing the Trauma)

This is the core phase of EMDR therapy. Your therapist guides you through recalling the traumatic memory while engaging in bilateral stimulation, typically side-to-side eye movement, tapping, or sound cues.

The rapid eye movement technique helps activate the brain’s natural healing process, similar to how the brain processes memories during REM (rapid eye movement) sleep. As the memory is reprocessed, its emotional charge weakens, making it feel less distressing over time.

5. Installation of Positive Beliefs

Once the distress linked to the memory decreases, your therapist helps you replace negative thoughts with positive ones. This strengthens a healthier mindset, allowing you to feel more empowered and in control.

6. Body Scan

You focus on any remaining physical sensations linked to the memory. If discomfort remains, additional EMDR techniques are used until you can recall the traumatic experience without distress.

7. Closure

Your therapist ensures you feel stable before ending the session. They may guide you through relaxation exercises or grounding techniques to help you regain a sense of calm.

8. Re-evaluation

At the start of the next session, your therapist checks how you feel about the processed memory and whether additional work is needed. The process continues until the trauma no longer triggers overwhelming emotions.

What Can EMDR Help With?

EMDR is widely used for treating post-traumatic stress, but research shows it can be effective for a range of mental health conditions, including:

• PTSD and trauma-related disorders

• Anxiety and panic disorders

• Negative beliefs about the self

• Depression

• Phobias

• Addictions

• Chronic pain

• Eating disorders

Because EMDR directly targets the root of distressing memories, it can be highly effective for those who feel traditional talk therapy hasn't worked for them.

The Benefits of EMDR Therapy

Research has shown that EMDR can produce rapid and lasting results. Some of the key benefits include:

• Reduces PTSD Symptoms – Studies show EMDR can significantly reduce flashbacks, nightmares, and emotional distress associated with trauma.

• Changes Negative Thought Patterns – EMDR helps replace self-defeating beliefs with positive, empowering ones.

• Fast-Acting Therapy – Unlike traditional therapy, which may take years, EMDR can bring relief in as few as 6–12 sessions.

• No Need for Detailed Storytelling – Unlike other therapies, EMDR doesn’t require you to retell traumatic events in detail, making it less emotionally exhausting.

• Scientifically Backed – Recognised by the World Health Organisation and the National Institute for Health and Care Excellence (NICE) as an effective treatment for trauma.

Is EMDR Right for You?

If you’re struggling with distressing memories, flashbacks, or negative thoughts related to past trauma, EMDR might be a good option for you. It’s particularly beneficial for people who feel stuck despite trying other forms of therapy.

That said, EMDR may not be suitable for everyone. Individuals with certain conditions, such as dissociative disorders, should consult a therapist to determine whether modifications are needed.

What to Expect After an EMDR Session

After a session, some people feel immediate relief, while others experience temporary emotional or physical sensations, such as fatigue, vivid dreams, or mild headaches. These are normal signs that your brain is actively processing trauma.

Most people notice positive changes within a few sessions, with long-term improvements in emotional resilience and overall well-being.

Finding an EMDR Therapist at Matter of Health

If you’re considering Eye Movement Desensitisation and Reprocessing (EMDR) therapy, working with a qualified therapist is essential. At Matter of Health, we match you with experienced professionals who specialise in treating post-traumatic stress, anxiety, and trauma-related conditions.

Here’s why you should choose us:

• All of our EMDR therapists are fully trained and well-experienced

• We provide personalised treatment plans tailored to your needs

• You can check out our therapist profiles to find the best fit for you

Take the Next Step Toward Healing

EMDR therapy has helped millions of people break free from trauma and reclaim their lives. If you’re ready to explore this powerful approach, our team at Matter of Health is here to support you. Contact us today to schedule a consultation and start your journey towards emotional healing.