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Eye Movement Desensitisation and Reprocessing (EMDR)
EMDR is a structured, evidence-based therapy that helps people process distressing or traumatic experiences. Unlike traditional talking therapies, EMDR works by supporting the brain’s natural ability to reprocess memories, reducing the emotional intensity of past events and promoting healing. It is especially effective for post-traumatic stress disorder (PTSD) and trauma-related difficulties, and is recommended by NICE in the UK. Sessions typically last 60–90 minutes and follow a structured eight-phase process to ensure safe and effective treatment.
Evidence Snapshot
Well-established for trauma and PTSD – EMDR is recommended by NICE (the National Institute for Health and Care Excellence) as an effective treatment for post-traumatic stress disorder in adults.
Comparable to trauma-focused CBT – Studies show EMDR achieves similar outcomes to trauma-focused CBT for PTSD, with many people experiencing significant improvements.
Emerging evidence for other areas – Research into EMDR for issues beyond trauma (such as anxiety or grief) is growing, but current evidence is strongest for trauma-related difficulties.
Reference: NICE (2018). Post-traumatic stress disorder: NG116. www.nice.org.uk/guidance/ng116
Average Number of EMDR Sessions
EMDR is typically delivered in a time-limited, structured format, with the number of sessions depending on the complexity and severity of your difficulties:
Single-incident trauma: Often 6–12 sessions are sufficient to process the memory and reduce distress.
Complex or repeated trauma: May require 12–20 sessions, or more, depending on individual needs.
Session length: Standard sessions are 60 minutes, with the option for extended 90-minute sessions if needed.
Your therapist will work with you to create a personalised treatment plan and regularly review progress, ensuring sessions are tailored to your goals and pace of healing.
One Foot in the Present, One Foot in the Past
Think of EMDR as having one foot in the present and one foot in the past. You’re grounded in the here and now—feeling safe, aware, and supported—while gently letting your mind notice memories or experiences that have been difficult. You’re not stepping fully into the past, just allowing a part of it to be seen and processed.
Over time, as EMDR guides your brain to reprocess these experiences, the past becomes less overwhelming, and your steps forward feel easier. The memories don’t disappear, but they lose their intensity, and you can move through life with a stronger sense of balance and presence.
EMDR as a Train Journey Through Your Memories
Imagine your mind as a train moving along its tracks. You are grounded in the present, safe and aware, while the landscape outside the window represents your memories. As the train travels, some parts of the landscape may be difficult to experience.
You don’t have to stop or interact with these sites—you simply observe them as the train moves, noticing what’s there without trying to control where the train goes. Over time, the difficult landscapes lose their intensity, and the journey becomes smoother.
This metaphor illustrates how EMDR helps you process memories safely, allowing you to move forward with one foot in the present while gently seeing and reprocessing aspects of the past.
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