What Is EMDR Therapy and How Does It Work?
Ever feel like no matter how much you talk things through, certain experiences still weigh you down? Maybe it’s a past trauma, an old belief that won’t budge, or a body that tenses up before your mind even registers why. Eye Movement Desensitisation and Reprocessing (EMDR) Therapy is an evidence-based approach designed to help your brain reprocess distressing memories, emotions, and beliefs—so they stop running the show.
Originally developed for trauma, EMDR has since been found effective for a range of issues, including anxiety, phobias, chronic pain, addiction, and struggles with self-worth. It’s less about rehashing the past and more about giving your nervous system a way to resolve it.
How EMDR Works
Our brains are wired to heal, but sometimes distressing experiences get stuck, leaving us with emotional, cognitive, and physical reactions that don’t seem to fade. EMDR helps by using bilateral stimulation (such as guided eye movements, tapping, or sound) to activate the brain’s natural processing system, allowing it to integrate these experiences in a way that feels less overwhelming.
The goal? To shift painful memories from something that feels like it’s happening now to something that simply belongs in the past.
The 8 Phases of EMDR Therapy
EMDR is structured, ensuring safety and gradual progress. Here’s how it works:
1️⃣ History & Treatment Planning – Understanding your experiences, triggers, and patterns to create a personalised plan.
2️⃣ Preparation – Learning grounding techniques to feel stable and in control before diving into deeper work.
3️⃣ Assessment – Identifying the specific memory, beliefs, and physical sensations tied to distressing experiences.
4️⃣ Desensitisation – Using bilateral stimulation to help the brain reprocess the memory and lessen emotional intensity.
5️⃣ Installation – Strengthening positive beliefs to replace outdated, unhelpful narratives.
6️⃣ Body Scan – Checking for lingering physical tension or distress and processing any remaining sensations.
7️⃣ Closure – Making sure each session ends with you feeling grounded and regulated.
8️⃣ Reevaluation – Tracking progress over time and addressing any new layers that may surface.
What EMDR Can Help With
While EMDR is best known for trauma recovery, it’s also effective for:
✅ Anxiety and panic attacks
✅ Phobias and fears
✅ Chronic pain and somatic symptoms
✅ Self-esteem and limiting beliefs
✅ Grief and loss
✅ Performance anxiety
Resourcing in EMDR: Building Inner Strength
Before diving into processing distressing memories, EMDR also focuses on resourcing—developing inner tools to create a sense of stability and safety. Resourcing helps strengthen emotional resilience and prepares the nervous system for deeper work. Examples include:
• Internalising healthy attachment figures – Connecting with a sense of warmth, protection, or guidance from real or imagined supportive figures.
• Accessing internal resources – Cultivating inner strengths like courage, wisdom, and self-compassion.
• Calming the mind and body – Using imagery, breathwork, or grounding techniques to foster relaxation and emotional balance.
More Than Just Talking—A Whole-Body Approach
EMDR isn’t about forcing yourself to “move on” or endlessly analysing the past. It works with the mind-body connection, allowing stuck emotions, unhelpful thoughts, and physical tension to finally release.
If you’ve felt trapped by your past, EMDR offers a way forward—one that’s evidence-based, effective, and designed to help you move through what’s been holding you back.
Ready to Rewire Your Story?
Healing doesn’t have to be a lifelong struggle. EMDR can help you process, integrate, and move forward with more clarity and ease. If you're curious, it might be time to explore this powerful approach.
Reach out for a free 15-minute consultation with one of our therapists—this gives you an opportunity to ask questions and see if you’d like to work with them ongoingly