Understanding EMDR: how can eye movements help process trauma?

How is EMDR different to other therapies?

EMDR is a systematic form of therapy aimed at helping your brain work through memories that have become trapped - especially those tied to trauma.

Dr Sue Peacock, a consultant health psychologist based in Milton Keynes, explains that when something overwhelming happens to you, your brain sometimes stores that experience in a fragmented way. Instead of becoming a normal past memory, it stays emotionally and physically active - which is why people may experience flashbacks, anxiety, or strong bodily reactions when reminded of it.

“EMDR helps your brain reprocess that memory so it can be stored in a more adaptive way,” she says. “The event isn’t erased, but it becomes something that happened in the past rather than something the nervous system keeps reliving in the present.”

Peacock adds that what sets EMDR apart from traditional talk therapy is that the focus isn’t primarily on analysing the experience in detail. Instead, the person briefly activates the memory while engaging in bilateral stimulation - such as guided eye movements, taps, or sounds.

“This appears to help the brain process the memory more efficiently,” she says.

Undergoing EMDR is a highly structured experience, guided by a specialised eight-phase protocol designed to move you safely through each stage of recovery.

According to Peacock, the initial stages of EMDR are really about preparation and safety. Before diving into the trauma, your therapist spends time understanding your background and identifying specific memories to focus on. Crucially, they also make sure you have the right tools to safely manage any distress that comes up during the process.

“When the processing phase begins, your therapist will ask you to bring a specific memory to mind - including the image, emotions, bodily sensations, and the negative belief associated with it. For example, someone might hold the belief ‘I’m not safe’ or ‘It was my fault’.

“Your therapist then guides short sets of bilateral stimulation - such as following their fingers with your eyes. After each set, you simply report what you notice.”

Peacock notes that many people find the experience emotionally activating but also strangely natural. Thoughts, images, and sensations change rapidly, almost as if the mind is rearranging information before your eyes.

It’s worth noting that EMDR isn't a miracle cure - recovery is a personal journey that depends on your own history and needs. That said, Peacock explains that many people do start to feel a meaningful difference surprisingly early on.

“After a few sessions of processing, your memories may feel less emotionally overwhelming, sleep may improve, and your body can feel less tense when reminders of the trauma appear,” she says.

“For many people with single-incident trauma, meaningful improvements can occur within several sessions. For more complex or long-standing trauma, the process may understandably take longer.”

The key point is that EMDR aims to target your underlying memories that fuel your symptoms, rather than only managing the symptoms themselves.

Beyond its traditional use for PTSD, EMDR is becoming a vital tool for treating a variety of health issues - especially those rooted in distressing memories that continue to affect a person’s quality of life.

According to Peacock, this can include:

• Certain anxiety disorders.

• Phobias.

• Complicated grief.

• Depression - where earlier experiences are contributing to your current beliefs about yourself.

“EMDR may need to be adapted or delayed,” she says. “This is often the case when someone is extremely emotionally unstable, actively misusing substances, or experiencing severe dissociation, or psychosis. As with any therapy, careful assessment is essential.”

Whether EMDR is right for you is a decision best made with a qualified health professional. If they do recommend it, ensure your therapist has completed formal training in the full eight-phase EMDR protocol.

Peacock says that EMDR is sometimes misunderstood as simply "doing eye movements". In reality, proper EMDR requires formal training in the full protocol.

“In the UK, people should ideally look for therapists who have completed accredited EMDR training and are registered with EMDR Association UK or EMDR Europe,” she advises. “That indicates the therapist has completed supervised training and follows recognised standards.

“In practice, EMDR often sits alongside other approaches. A therapist might combine it with psychoeducation, cognitive strategies, or compassion-focused work. Some people also use medicine alongside therapy, particularly if anxiety or sleep issues are severe.”

Extensive research confirms that EMDR is a highly effective treatment for PTSD, which is why health organisations worldwide recommend it. For many, the benefits are long-lasting - especially when the core traumatic memories are thoroughly processed, and any ongoing life challenges are also managed.

“However, like any trauma therapy, EMDR can temporarily increase emotional distress during sessions because the person is activating painful memories,” says Peacock.

“Some people experience vivid dreams, fatigue, or emotional sensitivity for a short time afterwards. These reactions are usually temporary and are one reason why the preparation phase and therapist training are so important.”

In the right hands, EMDR is a highly effective and structured way to find relief from trauma. It is most successful when it’s delivered with care and patience, integrated into a supportive therapeutic relationship rather than used as a simple technique. When done properly, it can be a life-changing part of a person's journey towards healing.