Understanding EMDR therapy: a guide for anyone wanting to learn more.
What is EMDR Therapy?
Eye Movement Desensitization and Reprocessing (EMDR) is a highly effective, research-backed therapy that helps people recover from trauma-related conditions. There is strong evidence that supports EMDR therapy for PTSD, complex-PTSD, depression, anxiety, problems resulting from injuries and illness, and addictions.
What Does EMDR Stand For?
EMDR stands for Eye Movement Desensitization and Reprocessing. It is a therapy designed to help your brain and body change unwanted thoughts, reactions and behaviours – through the processing of memories.
How Does EMDR Therapy Work?
EMDR therapy begins with a thorough assessment and preparation phase, where you and your therapist work together to understand your difficulties and build skills to help you stay grounded and present when exploring distressing experiences. This stage is important in ensuring you feel safe, supported, and able to manage emotions that may arise during the work. Once you are ready, EMDR involves bringing a specific memory to mind while your therapist guides you through bilateral stimulation, such as eye movements or tapping. This process helps the brain to reprocess the memory in a way that reduces its emotional intensity and allows it to be stored more adaptively. Over time, many people notice shifts in how the memory is experienced, along with reductions in distressing thoughts, feelings, and body responses. These changes can also support improvements in day-to-day emotions, behaviours, and overall wellbeing.
What Happens to My Memories? Will I Forget What Happened to Me with EMDR?
No, you will not forget what happened to you. EMDR therapy does not erase memories or make you lose access to your experiences. What often changes is the way the memory feels when you think about it. After EMDR, the memory may become less emotionally intense, less vivid, and less distressing. Instead of feeling as though it is happening in the present, it is more likely to feel like something that belongs in the past. This shift can allow you to recall what happened without becoming overwhelmed, and to think about the experience while remaining grounded and calm in the present.
What Can EMDR Help With?
EMDR therapy is widely used for: PTSD and trauma-related conditions Anxiety, panic attacks and phobias Depression Stress and burnout Coping with illness and injuries Addictions It can also help with confidence, self-esteem, and performance anxiety. The evidence supports the use of EMDR therapy for clients throughout the life-span.
Do I Have to Talk About My Trauma?
No. EMDR therapy does not require you to describe traumatic experiences in detail. You can still process memories without sharing the specific content of what happened with your therapist — for example, when privacy or confidentiality concerns are important. This means it is possible to work toward relief and healing without having to disclose sensitive personal information.
Is EMDR Therapy Safe?
Yes, EMDR is a safe therapy when provided by a trained therapist. To check if your therapist is trained, ask to see their EMDR training certificate or verify if they are registered on their national EMDR association website, such as EMDR NZ .
How Long Does EMDR Take?
The length of therapy depends on your needs. Some people experience relief in a few sessions, while others benefit from longer-term work. As with any therapeutic approach, the duration of therapy is something you and your therapist will discuss and decide together.
What Does EMDR Feel Like?
EMDR is a mind-body therapy, meaning that it involves both thinking about difficult experiences and noticing the emotions and physical sensations connected to them. For some people this feels quite natural, while for others it can feel unfamiliar or emotionally intense at times. It is important to work with an EMDR therapist you trust, so that you can talk openly about any worries. EMDR therapy is often experienced as powerful, but it is not always easy work. Sessions can sometimes leave people feeling emotionally or physically tired afterward, particularly when processing distressing memories. Many people find it helpful to plan for some rest, quiet time, or self-care after a session. Your therapist will also help you develop grounding and coping strategies to support you both during and between sessions.
Can EMDR Help with Old Trauma?
Yes. EMDR can help process memories from many years ago. Healing is possible no matter when the experience happened and how many years have passed.
I Have Experienced a Recent Trauma – How Long Do I Have to Wait Before Starting EMDR?
If you have experienced a distressing or traumatic event and are finding that it continues to affect you, you do not necessarily have to wait before starting EMDR therapy. EMDR can be offered shortly after a traumatic experience, for example, following traumatic births, accidents, medical events, or other critical incidents. When working with recent trauma, it is important that your EMDR therapist is trained and experienced in the adaptations required for early intervention work. Together, you and your therapist can determine the most appropriate timing and pacing, based on your circumstances, symptoms, and readiness for therapy.
How Do I Find an EMDR Therapist?
A good place to start is the EMDR Association in your country or region — for example, the EMDR Association of New Zealand. Most EMDR Associations provide online directories of therapists who have completed accredited EMDR training programs. You may also wish to look for therapists who have completed additional accreditation or certification processes. Accredited EMDR therapists are experienced in adapting the therapy to different clients, symptoms, and presenting difficulties. When choosing a therapist, it can also be helpful to consider factors such as their professional background, experience with your specific concerns, location, availability, and whether you feel comfortable and safe working with them. EMDR Therapy can also be offered online and means you can reach further afield when searching for your therapist.