How EMDR Therapy Works: A Beginner’s Guide

Eye Movement Desensitisation and Reprocessing (EMDR) therapy has become one of the most respected and effective approaches for treating trauma and emotional distress. Originally developed to help individuals overcome the debilitating effects of post-traumatic stress disorder (PTSD), EMDR is now widely used to support recovery from a range of difficulties, including anxiety, phobias, grief, and low self-esteem.

If you’ve been considering EMDR therapy in Brighton, this guide will help you understand how it works, what to expect from sessions, and how it can support long-term emotional healing and resilience.

What is EMDR Therapy and How Does It Work?

EMDR therapy is a structured psychological treatment designed to help individuals process distressing memories and experiences that remain “stuck” in the brain. When we experience trauma, our brains sometimes fail to process the event properly, leaving the emotions, sensations, and thoughts associated with it unintegrated. This can cause intrusive memories, flashbacks, and ongoing emotional distress.

During EMDR therapy, a trained therapist guides you through a series of eye movements, taps, or sounds while you recall aspects of a traumatic memory. These bilateral stimulations help activate both hemispheres of the brain, allowing the mind to reprocess the memory in a healthier, more adaptive way. Over time, the emotional charge of the memory decreases, and it becomes integrated into your broader life narrative without overwhelming distress.

In essence, EMDR doesn’t erase the memory, but instead it changes how your brain responds to it, reducing its power and emotional intensity.

Who Discovered EMDR Therapy and What Does EMDR Stand For?

EMDR stands for Eye Movement Desensitisation and Reprocessing. It was discovered in the late 1980s by Dr. Francine Shapiro, an American psychologist. The story of its discovery is quite remarkable: Dr. Shapiro noticed that certain eye movements appeared to reduce the intensity of her own distressing thoughts. She later conducted controlled studies that confirmed the effectiveness of this phenomenon in trauma treatment.

Since then, EMDR therapy has been extensively researched and is now endorsed by leading organisations such as the World Health Organization (WHO), the National Institute for Health and Care Excellence (NICE), and the American Psychological Association (APA) as an effective treatment for trauma-related conditions.

What Does an EMDR Session Involve?

An EMDR session typically follows an eight-phase approach designed to ensure safety, stability, and gradual progress. Here’s a brief overview of what you might expect:

1. History-taking and assessment:
   Your therapist will begin by learning about your background, emotional challenges, and the specific issues you’d like to address. Together, you’ll identify potential target memories for EMDR processing.
2. Preparation and grounding:
   Before any processing begins, your therapist will help you develop grounding and relaxation techniques to manage strong emotions during sessions.
3. Assessment and targeting:
   You’ll focus on a particular memory, noting the image, negative belief, physical sensations, and emotions associated with it.
4. Desensitisation phase:
   Your therapist will guide you through sets of bilateral stimulation (eye movements, tapping, or tones). You’ll be encouraged to notice whatever comes up without judgement as the brain begins to reprocess the memory.
5. Installation of positive beliefs:
   Once the distress linked to the memory reduces, you’ll work on strengthening positive, adaptive beliefs such as “I am safe now” or “I did the best I could.”
6. Body scan:
   You’ll check for any remaining physical tension or discomfort, helping ensure the body and mind are aligned in healing.
7. Closure and stabilisation:
   Each session ends with grounding exercises to ensure you leave feeling calm and balanced.
8. Re-evaluation:
   At the start of the next session, your therapist will review progress and decide whether further reprocessing is needed.

Sessions typically last between 60 and 90 minutes, depending on the individual’s needs and tolerance.

How EMDR Trauma Therapy Helps with Recovery

Trauma can fragment the mind’s natural ability to heal. EMDR helps restore this process by allowing memories to be integrated in a safe, supported environment. Clients often report a sense of relief and emotional freedom as they begin to see the traumatic event from a new perspective.

Over time, EMDR therapy can help:

• Reduce flashbacks and intrusive memories
• Alleviate emotional numbness or hypervigilance
• Improve sleep and relaxation
• Foster greater self-compassion
• Rebuild trust in oneself and others

Rather than simply managing symptoms, EMDR facilitates deep, lasting healing by addressing the root cause of emotional distress.

Can EMDR Therapy Treat Anxiety Effectively?

Although EMDR was originally developed for trauma, it has proven to be highly effective in treating anxiety disorders, including generalised anxiety, panic attacks, and performance anxiety. Many anxiety symptoms stem from unresolved past experiences—moments of shame, fear, or helplessness that continue to shape current thoughts and behaviours.

Through EMDR, these experiences are reprocessed so that the brain no longer interprets them as ongoing threats. Clients often find that once the emotional “charge” around certain memories is reduced, their anxiety levels drop naturally, allowing them to respond to life’s challenges with greater calm and confidence.

What Are the After Effects and Side Effects of EMDR Therapy?

After an EMDR session, it’s common to feel a mixture of relief, tiredness, or mild emotional sensitivity. As the brain continues to process material between sessions, you might notice:

• Vivid dreams or emotional release
• Temporary increase in awareness of memories
• A sense of mental clarity or lightness

These reactions are usually short-lived and indicate that your brain is healing and integrating new information. Most clients feel progressively more grounded and resilient as therapy continues.

Significant adverse effects are rare when EMDR is delivered by a qualified therapist. However, because trauma work can bring up intense emotions, it’s vital to work with someone experienced who can ensure your safety and support throughout the process.

Why Combine Counselling with EMDR Therapy?

While EMDR is powerful on its own, combining it with talk therapy or counselling can enhance its benefits. Counselling provides the space to explore emotions, patterns, and personal growth outside of trauma processing. Together, EMDR and counselling can:

• Support insight and understanding of life experiences
• Strengthen emotional regulation and coping skills
• Encourage self-reflection and personal empowerment
• Provide continuity and support between EMDR sessions

A blended therapeutic approach allows for a more holistic and compassionate path to healing.

Building Resilience Through EMDR Therapy Treatment

Beyond resolving trauma, EMDR therapy helps people build emotional resilience. By reducing the impact of past experiences, it frees up mental and emotional resources for creativity, relationships, and personal development. Clients often describe feeling more present, less reactive, and more in tune with their authentic selves.

Resilience isn’t just about surviving difficulties—it’s about thriving afterwards. EMDR helps you access your natural capacity for growth and wellbeing, enabling you to approach life with renewed strength and confidence.

Finding the Right EMDR Therapy in Brighton

If you’re considering EMDR therapy in Brighton, it’s essential to choose a qualified and accredited therapist. Look for practitioners registered with reputable organisations such as the EMDR Association UK, the British Association for Counselling and Psychotherapy (BACP), or the UK Council for Psychotherapy (UKCP).

During your initial consultation, feel free to ask about the therapist’s experience with EMDR, their training background, and how they structure their sessions. A good therapist will make you feel safe, respected, and heard, essential qualities for effective trauma work.

Brighton has a vibrant and compassionate therapeutic community, making it an excellent place to begin your journey toward recovery and resilience.

Take A Step Towards Healing From Trauma With EMDR

EMDR therapy is a proven, transformative approach that helps individuals heal from trauma and emotional pain. Whether you’re struggling with anxiety, distressing memories, or low self-esteem, EMDR offers a structured and compassionate path towards recovery.

If you’re ready to explore EMDR therapy, we can help. Our trained EMDR practitioners provide a calm, supportive space where healing can unfold at your pace. Get in touch today to book your consultation or learn more about how EMDR therapy can support your emotional wellbeing and resilience.