EMDR therapy explained

If you’ve ever struggled to talk through painful memories in therapy, EMDR therapy might offer a different path. This method has been gaining recognition for its ability to help people move past trauma without requiring them to relive every detail aloud. Instead, it taps into the brain’s natural processing power to reduce the emotional weight of distressing experiences.

In this article, we’ll walk you through what EMDR therapy is, what you can expect in an EMDR session, and why it’s becoming a go-to for people seeking relief from trauma and other mental health challenges.

What is EMDR therapy?

EMDR therapy is a structured, evidence-based approach that helps people process and heal from trauma or distressing memories using guided eye movements or other forms of bilateral stimulation.

It involves activating the brain’s natural healing processes (similar to what happens during REM sleep) without needing to talk in detail about the traumatic event. Instead, the person briefly brings a distressing memory to mind while following a series of guided eye movements, tapping, or sounds. This helps the brain “reprocess” the memory so it feels less intense or overwhelming over time.

EMDR is special in that it does not mostly rely on talking. EMDR provides a more confined and usually quicker route to healing if you have found it difficult or overwhelming to articulate your experience.

You may hear EMDR therapy referred to as: EMDR treatment, EMDR trauma therapy, or rapid eye movement therapy. The same process is described by all these terms.

What the health community says about EMDR

EMDR was developed in the late 1980s by Dr. Francine Shapiro, a psychologist who discovered that specific types of eye movements could help reduce the emotional impact of distressing thoughts. Since then, EMDR has evolved into a comprehensive therapeutic method, supported by decades of research and clinical use.

One of the core ideas behind EMDR therapy is the Adaptive Information Processing or AIP model, also introduced by Dr. Shapiro. This theory suggests that the brain is naturally equipped to process and integrate life experiences in a healthy way. However, when a traumatic or highly distressing event occurs, this system can become "stuck," leaving the memory unprocessed and stored in a raw, emotionally charged form.

EMDR helps to "unstick" these memories, allowing the brain to reprocess them and file them away like any other memory—without the same emotional sting. 

• The World Health Organization (WHO) recognises EMDR as an effective treatment for PTSD.

• Likewise, the Australian Psychological Society (APS) has identified EMDR therapy as a Level I evidence-based psychological intervention for PTSD in adults and Level II for PTSD in children.

• Additionally, EMDR has also been proven effective as a first-line treatment for military veterans living with PTSD.

Despite limited knowledge on how exactly EMDR works, several studies support that it's highly effective.

What conditions can EMDR help with

Originally developed to treat PTSD, EMDR has proven successful for a variety of mental health issues, including:

• Depression

• Anxiety and panic attacks

• Performance-related anxiety (like public speaking, exams, sports)

• Phobias and specific fears (like flying or medical anxiety)

• Grief and loss

• Chronic pain or illness-related stress

• Trauma from childhood neglect or abuse

• Recovery from sexual assault or domestic violence

EMDR therapy is also increasingly used with children, particularly those recovering from medical trauma, accidents, or other upsetting life events. Sessions are adapted to suit their age and developmental needs, offering a gentle yet effective way to support emotional healing.

How does EMDR therapy work?

EMDR therapy helps reduce the emotional intensity of distressing or traumatic memories. While the exact mechanism behind its success isn’t fully understood, research and clinical practice consistently show that it works, and often faster than traditional talk therapy.

One leading theory is that EMDR mimics how the brain naturally processes memories during REM sleep, a stage linked to emotional processing and memory consolidation. During REM, the brain integrates experiences and emotions, making them easier to live with over time. EMDR appears to tap into a similar process, enabling the brain to "digest" traumatic memories that may have become stuck.

Another explanation, supported by the Australian Psychological Society, involves how working memory functions. Our working memory can only handle so much at once. In EMDR, recalling a traumatic memory while simultaneously following eye movements or engaging in other forms of bilateral stimulation overloads this system. This makes it difficult for the brain to fully relive the trauma, which weakens the emotional charge of the memory. 

Over time, the memory is stored in a less distressing form, making it feel more neutral and manageable.

Here’s a basic overview of what EMDR involves:

1. You decide with your therapist on a memory or problem you wish to address.

2. Your therapist leads you through bilateral stimulation—that is, tracking their finger with your eyes, listening to alternating sounds, or feeling rhythmic tapping—while you are mentally holding the memory.

3. You observe what comes up: emotions, ideas, physical sensations — without closely examining or justifying them.

4. The memory gets less upsetting over time, and fresh insights often surface.

The aim is to move the memory from a "hot" or emotionally charged experience to a "neutral" one that no longer overcomes you.

What to expect in an EMDR therapy session?

Usually organised in eight phases, EMDR is customised to your pace and objectives by your therapist. Sessions could call for:

1. History taking: Understanding your background and identifying key memories.

2. Preparation: Learning grounding and regulation techniques.

3. Assessment: Choosing target memories and rating your emotional response.

4. Desensitisation: Using bilateral stimulation while focusing on the memory.

5. Installation: Strengthening positive beliefs or insights that emerge.

6. Body scan: Noticing any residual tension or discomfort.

7. Closure: End sessions with grounding and support.

8. Reevaluation: Review progress and adjust treatment as needed.

Usually lasting 50 to 90 minutes, sessions can take place weekly or fortnightly depending on your requirements.

What distinguishes EMDR from CBT and talk therapy?

It’s helpful to consider EMDR as a brain-based therapy. EMDR addresses how traumatic memories are stored in the brain while cognitive behavioural therapy (CBT) concentrates on changing your ideas. Talk therapy, on the other hand,  investigates your feelings and experiences.

Many people combine EMDR with other treatments. If detailed conversation feels too taxing, EMDR can be a great alternative.

Is EMDR appropriate for me?

EMDR can be transforming, particularly if:

• Conventional talk therapy has not entirely cleared your symptoms. 

• You fight emotional triggers, flashbacks, or too strong memories. 

• You do not want to go into great detail about your trauma. 

• You want a disciplined, time-limited healing method.

That said, EMDR might not be appropriate for everyone, particularly in times of extreme crisis or if you're not yet ready to face upsetting material. A qualified EMDR therapist will work with you to determine whether the approach is appropriate for your needs and will prioritise your safety and emotional readiness throughout the process.

Finding an Australian EMDR therapist

Working with a qualified EMDR professional is crucial since not all therapists are EMDR trained. You can look for:

• Accredited EMDR practitioners (check with the EMDR Association of Australia)

• Psychologists or counsellors with trauma-related expertise

• Professionals with knowledge in the specific issue you need help with (like anxiety, grief, or childhood trauma)

You can browse EMDR therapists or PTSD therapists on Talked and book an introductory session for free.

Final thoughts

If past experiences are still affecting how you feel or cope day to day, EMDR therapy can offer a gentle but powerful path towards healing. Whether you're working through trauma, anxiety, grief or something else, EMDR may help you make sense of it and find more ease moving forward.