Understanding the EMDR Process: What to Expect in Your Sessions

• EMDR is an evidence-based psychotherapy for trauma and depression.

• It helps the brain process ‘stuck’ memories safely.

• Sessions are structured, paced and collaborative.

• You remain in control throughout.

• Many people feel calmer and more settled over time.

What is the EMDR process and how does it work?

EMDR (Eye Movement Desensitisation and Reprocessing) is a trauma-focused therapy that helps the brain process distressing or overwhelming experiences.

Sometimes, when something upsetting or traumatic happens, the memory does not get processed in the usual way and can become “stuck”. This can leave you feeling anxious, low, or triggered in the present. When you are triggered, it can create the same feelings you had at the time of the original event.

EMDR helps your brain reprocess these memories so they feel less ‘current’ and more like something that has happened in the past. You don’t forget what happened, but it often feels less overwhelming and easier to manage.

What happens during EMDR therapy sessions?

EMDR is structured, but always guided by your pace and what feels manageable for you.

We would usually work through:

• Understanding your experiences and what you would like to change.

• Learning coping strategies and stabilisation skills.

• Identifying relevant memories or patterns.

• Reprocessing using bilateral stimulation (such as eye movements or tapping).

• Ending each session feeling grounded and contained.

  
  

At each stage, we work together to make sure you feel safe and supported.

What does EMDR feel like and is it safe?

It’s very common to feel unsure before starting.

You remain in control throughout the process. I will explain the treatment process and what to expect. You can ask as many questions as you need to.  Preparation and stabilisation come first, so you feel ready before any memory work begins. We agree together, in advance, when to start the memory reprocessing.

EMDR is recommended by organisations such as NICE and the World Health Organisation as an effective, evidence-based therapy.

How EMDR can support depression and trauma

Although EMDR is often associated with PTSD, it can also be helpful for depression, particularly when past experiences have influenced how you think and feel about yourself, creating low self-esteem. All of which can lead to depression.

EMDR can help process these experiences so that you can start to let go of negative thoughts, respond differently, improve your confidence and self-esteem, and find a greater sense of stability. 

FAQ

What disorder is EMDR most commonly used to treat?

EMDR is most commonly used for PTSD, but it can also help with anxiety, depression and trauma-related difficulties. It can be used for mental health difficulties that have developed as a result of distressing experiences. 

Can I do EMDR on myself?

EMDR should be guided by an appropriately trained therapist to ensure it is done safely and effectively. I always recommend people use an EMDR therapist who is Accredited with the EMDR Association UK, as I am. This shows they have completed an accredited training course and have ongoing supervision and continuous professional development.

Is EMDR effective for depression? 

Yes, particularly when past experiences are contributing to low mood.

How many EMDR sessions will I need?

This varies, but many people have around 12–20 sessions depending on their needs.

What are the benefits of EMDR therapy?

People often describe feeling less overwhelmed, more grounded, and better able to cope with everyday life.