This article answers 5 of the most common EMDR frequently asked questions

1. What is EMDR?

Eye Movement Desensitisation and Reprocessing (EMDR) is a gentle, evidence-based therapy that helps relieve distressing symptoms by getting to the root of what's causing them. It can support a wide range of issues, including anxiety, depression, phobias, PTSD symptoms, grief, and addiction. EMDR works by resolving the impact of past traumatic experiences that are contributing to difficulties you're facing today, through a structured, guided process.

The aim of EMDR is to reduce the emotional charge a memory carries to as low a level as possible, through an eight-phase process (outlined below). In doing so, EMDR supports the brain's natural healing process, allowing the memory to be stored properly in long-term memory, where, like other memories, it can naturally begin to fade over time.

You can also find out more information about EMDR by visiting https://emdrassociation.org.uk/discover-emdr/

2. What is bilateral stimulation (BLS) and why is it used?

Bilateral stimulation (BLS) means alternately stimulating the left and right sides of the body, usually through eye movements, butterfly hug tapping or sounds into alternate ears. A few theories explain why it works:

• Rapid Eye Movement-like processing – Eye movements may mimic the 'dream sleep' stage where the brain naturally processes and heals from trauma; other forms of BLS (like tapping) are thought to do the same.
  
  
• Reconnecting isolated memory networks – When something traumatic happens, parts of the brain needed for storage and encoding of the experience can go offline. this can trap the memory in an isolated memory network, cut off from everything else you know and understand. During EMDR, bilateral stimulation supports the brain's natural information processing system. This is thought to help the memory become more integrated with the rest of your experience, including the sense of safety, perspective and understanding you have developed since the event.
  
  Gradually, the memory can become less emotionally charged and easier to hold as something that happened in the past, rather than something you are still experiencing in the present.
  
  
• Dual awareness – Bilateral stimulation helps you stay connected to the present while accessing a difficult memory from the past. This creates a sense of being here, now, while remembering what happened then, helping to keep emotional arousal within a manageable range rather than becoming overwhelmed. Experiencing the memory from this safer, more grounded position can give the brain and body an opportunity to process it differently from the way it was experienced originally, allowing new information, perspective and a sense of safety to become part of the memory.
  
  
• Soothing effect – Slow tapping, especially during positive resourcing, tends to calm the nervous system and can deepen focus and connection to the material being worked on.

3. What happens during EMDR?

The eight phases of EMDR therapy, explained simply

If you've heard about EMDR and wondered what actually happens in a session, you're not alone. EMDR can sound a little mysterious at first, but it's really just a structured, step-by-step way of helping your brain process difficult memories so they stop feeling so heavy. Here's a friendly walk-through of the eight phases that make up the process.

Phase one: Getting to know you

Every EMDR journey starts with conversation. I will take time to understand your story, what's been weighing on you, and what you're hoping to work through. From there, we will map out a plan together, deciding which memories or experiences to focus on first.

Phase two: Building your toolkit

Before diving into anything hard, your therapist makes sure you feel steady and supported. This phase is all about building trust and giving you some go-to coping tools, like grounding or calming techniques, so you feel equipped to handle whatever comes up, both in sessions and in everyday life.

Phase three: Zooming in

This is where the process of desensitising and reprocessing of experiences thought to be at the root of your symptoms begins.I will ask you some questions to activate different components of the chosen memory, but you will not be required to go into detail about what happened.

Phase four: The heart of the work

This is where the real processing happens. While you hold the memory in mind, I will guide you through bilateral stimulation, usually side-to-side eye movements, though tapping or sounds work too. It might feel a little unusual at first, but after several cycles, people often notice the memory starts to lose its emotional grip.

Phase five: Making the good stuff stick

Once the distress has eased up, it's time to reinforce the positive belief you'd rather carry instead. You'll keep doing the bilateral stimulation while really letting that new, healthier belief settle in and feel true. This phase usually happens in conjunction with, and often seamlessly alongside phase four.

Phase six: A check-in with your body

Trauma doesn't just live in our thoughts, it often shows up physically too. In this phase, you take a moment to scan your body for any lingering tension or discomfort connected to the memory. If something's still there, we'll continue to work through it a bit more.

Phase seven: Wrapping up gently

This is the closure phase of each session. We'll debrief on the work we've done together and talk through strategies for managing any distress or discomfort that might come up between sessions. No matter where we land by the end of a session, I'll make sure you leave feeling calm and grounded.

Phase eight: Checking-in next time

Each new session starts with a check-in: how have you been feeling since last time? Has that memory stayed less charged? This is an opportunity to review the EMDR treatment plan in line with your therapy goals and objectives.  If you attend a single day of EMDR intensive therapy I will check in with you by email 4 - 6 weeks after that session to see how things are and to discuss any next steps.

4. How will I feel after a memory reprocessing session?

Everyone responds to EMDR differently, and there is no single way you should expect to feel after a session. You may feel calmer, lighter or relieved, particularly as the emotional intensity around a memory begins to reduce. You might also feel tired, emotionally sensitive or more reflective than usual, as your brain continues to process what you've worked on during the session. Occasionally, memories, dreams, emotions or physical sensations may surface between sessions. This doesn't necessarily mean something is wrong; processing can continue after the session has ended. We'll make sure you have grounding and self-regulation strategies to help you feel settled and supported, and we'll work at a pace that feels manageable for you.

5. When might I start to notice the benefits of EMDR?

There is no set timeframe for noticing the benefits of EMDR, as everyone responds differently and the pace of therapy depends on your individual experiences, needs and circumstances. Some people notice changes quite early in treatment, such as feeling less overwhelmed by a memory, experiencing fewer physical reactions to triggers or finding it easier to stay grounded in the present. For others, meaningful changes develop gradually over several sessions as different experiences and patterns are processed.

EMDR is not about rushing the process; we'll work at a pace that feels safe and manageable for you, regularly reviewing how you're feeling and the progress you're making along the way. Over time, the aim is to help distressing memories feel less emotionally charged, so you can respond to life in the present rather than continuing to feel shaped by the past.

Ready to take the next step? Book your initial consultation

Please email me at calmthechaoscounselling@gmail.com to arrange an initial consultation. This will take the form of a 60-minute session, held online via video call. The cost of this initial appointment is £80, payable at the time of booking.  If you feel comfortable, please provide a brief outline of your presenting issues and advise your availability for this appointment.  

During our initial consultation, we'll talk through your symptoms or concerns and what you're hoping to get out of sessions. This is also an opportunity for you to ask any questions about EMDR, trauma-focused therapy, or how I work as a counsellor. If it feels like a good fit and you'd like to continue with regular sessions, we can find a day and time that works well for you going forward or we can discuss options for an EMDR intensive.

Further questions?

Hopefully this article has given you some clarity on EMDR frequently asked questions. For a more comprehensive overview of EMDR therapy you might also want to check out 'A Complete Guide to EMDR Therapy’. If you can’t find the answer to your question, please email me at calmthechaoscounselling@gmail.com