8 Things to Know About EMDR Therapy Before You Start

Eye Movement Desensitisation and Reprocessing (EMDR) therapy is a powerful, evidence-based treatment for trauma, PTSD, anxiety, and more. If you’re considering EMDR or have been referred by a therapist, knowing what to expect can help you feel more confident, prepared, and supported. We have therapists trained in using EMDR at our clinic in Brighton so if you wish to find out more before getting in touch, here are eight key things to know before you begin EMDR therapy.

What is EMDR?

EMDR (Eye Movement Desensitisation and Reprocessing) is a structured therapy designed to help people heal from traumatic experiences and emotional distress. Unlike traditional talk therapy, EMDR uses bilateral stimulation, such as guided eye movements, tapping, or auditory tones, to help the brain process and reframe distressing memories. This allows the emotional charge of a memory to decrease over time, helping clients feel less triggered and more in control. EMDR is widely recognised as an effective treatment for trauma, PTSD, anxiety, and other mental health challenges.

1. How Trauma Affects Us and Why EMDR Helps

Trauma, whether it stems from a single event or long-term stress, can stay locked in the body and mind. It may show up as flashbacks, anxiety, hypervigilance, or emotional numbness. EMDR works by helping the brain process and reframe traumatic memories so they lose their emotional charge.

Unlike talk therapy, EMDR uses bilateral stimulation (often eye movements) to activate both sides of the brain, allowing distressing memories to be reprocessed more naturally. This can lead to significant emotional relief and a greater sense of peace.

2. The Role of Emotional Readiness in EMDR

EMDR isn’t always the first step in trauma therapy. Emotional readiness is key. You’ll first spend time building safety, trust, and emotional regulation skills with your therapist. This preparation stage helps ensure that when you do begin processing difficult memories, you’ll have the internal tools to manage any emotional discomfort that arises.

3. Counselling and EMDR: A Combined Approach

At Brighton Therapy Clinic, EMDR is often integrated with other therapeutic approaches. Counselling sessions can help you explore the broader emotional landscape of your life, relationships, work, self-esteem, while EMDR targets specific past experiences.

Combining EMDR with talking therapies can offer a more holistic path to healing, especially for those dealing with complex trauma, anxiety, or long-standing emotional patterns.

4. What Happens in an EMDR Session

A typical EMDR session involves recalling a distressing memory while focusing on a form of bilateral stimulation, such as guided eye movements, tapping, or sounds. The therapist will ask you to notice what comes up (thoughts, feelings, body sensations) as your brain works to process the memory.

You won’t need to talk in detail about the trauma unless you want to. The goal is not to relive the experience, but to rewire how your brain holds it.

5. Coping Tools to Support EMDR Therapy

Before starting EMDR, you’ll learn coping strategies to help you stay grounded. These might include breathing techniques, visualisation exercises, or mindfulness practices. These tools become especially useful between sessions, as EMDR can sometimes stir up memories or emotions.

Your therapist will tailor these tools to what works best for you, ensuring you feel supported throughout the journey.

6. Building Resilience Through EMDR

EMDR works to strengthen your inner resilience as well as help to process trauma. As old emotional wounds begin to heal, clients often report increased self-confidence, better relationships, and a more balanced outlook on life.

Through EMDR, you’re not only processing the past but also creating space for a more empowered future.

7. Recovery After Trauma, PTSD, or Burnout

Trauma, PTSD, and burnout can be deeply intertwined. Many people come to EMDR after feeling stuck, overwhelmed, or emotionally exhausted. EMDR can help clear the mental clutter that keeps you trapped in cycles of stress, fear, or hopelessness.

At Brighton Therapy Clinic, we support recovery as a layered process. EMDR is one piece of the puzzle, alongside rest, connection, healthy routines, and professional guidance.

8. How to Prepare Mentally and Emotionally for EMDR

It’s normal to feel a mix of hope and apprehension before starting EMDR. Preparing emotionally can include journaling, speaking with trusted friends or family, or simply being honest with your therapist about your fears.

There’s no pressure to “get it right.” EMDR meets you where you are, and progress looks different for everyone. The key is to stay open, curious, and compassionate with yourself.

Is EMDR The Right Therapy For You?

EMDR can be a powerful and transformative therapy, but it’s not a one-size-fits-all approach. If you’re struggling with traumatic memories, anxiety, panic, low self-worth, or emotional overwhelm that feels rooted in the past, EMDR may offer relief where other therapies haven’t. It’s especially effective for people who feel “stuck” in patterns they can’t talk themselves out of. That said, emotional readiness and a sense of safety are important foundations. At Brighton Therapy Clinic, we’ll help you explore whether EMDR is the right fit for your needs, and support you in preparing for it at a pace that feels right.

FAQ

What issues can EMDR help with?

EMDR is most commonly used to treat trauma and PTSD, but it’s also effective for anxiety, phobias, grief, low self-esteem, childhood abuse, and even burnout. It helps the brain “unstick” painful memories so they no longer feel overwhelming.

Do I have to talk in detail about my trauma?

No, you don’t have to describe the trauma in full detail. Unlike traditional talk therapy, EMDR focuses on how the memory feels and how it’s stored in your body and mind—not retelling the entire event. You’ll always be in control of how much you share.

How many EMDR sessions will I need?

This varies for each person. Some people feel relief in a few sessions, while others with more complex trauma may need longer-term support. Your therapist will regularly review your progress and adapt the pace to your needs.

Is EMDR emotionally intense?

EMDR can bring up strong emotions, especially during the memory processing phase. However, your therapist will help you build coping strategies and emotional safety beforehand, so you feel supported throughout.

What does the eye movement part actually do?

The eye movements (or other forms of bilateral stimulation like tapping) mimic the brain’s natural processing during REM sleep. This helps the brain reprocess stuck or fragmented memories so they can be stored in a more adaptive, less distressing way.

Can EMDR make things worse before they get better?

It’s possible to feel more emotional or tired after a session, especially when processing difficult material. This is usually temporary and part of the healing process. Your therapist will guide you in using grounding techniques between sessions.

Is EMDR safe for everyone?

EMDR is considered safe and effective for most people. However, it’s important that you’re emotionally ready, especially if you’ve experienced complex or repeated trauma. Your therapist will help assess your readiness and prepare you at a pace that feels manageable.

Getting the Right Help at Brighton Therapy Clinic

At Brighton Therapy Clinic, our trained EMDR therapists provide a safe, supportive space for your healing journey. Whether you’re dealing with recent trauma, childhood experiences, anxiety, or burnout, we tailor our approach to your needs.

You don’t have to go through this alone. Reach out to us today to explore how EMDR and therapy can support your recovery and resilience.