What is EMDR?
EMDR is a powerful and effective therapy that helps people process traumatic or overwhelming memories. It works with the body’s natural ability to process experiences -the same system that operates during REM sleep, when our eyes move back and forth as we dream and make sense of recent events.
In EMDR, we use bilateral stimulation, where the client is invited to follow a moving light, uses tapping, or holds pulsators. While focusing on a traumatic memory, this stimulation helps the brain access and reprocess experiences that have become “stuck” in an unprocessed form. Over time, the memory becomes less vivid and less distressing, and the nervous system learns that the event is over and in the past.
EMDR doesn’t erase memories; instead, it helps shift them from a present-tense alarm into a past event. People often find that after successful processing; the memory remains but no longer triggers overwhelming emotion.
EMDR can be helpful for a wide range of difficulties, including trauma, negative core beliefs (such as “I’m useless” or “I’m worthless”), phobias like fear of flying or dental visits, complicated grief, and other distressing experiences.
If you’d like a gentle introduction, EMDR UK has a helpful animation explaining the process: Explaining EMDR Therapy to an adult (animation) (from EMDR UK).
What to Expect in an EMDR Session
As with CBT, the first one or two sessions focus on assessment -understanding your background, your current difficulties, and identifying the specific memories we may work on. EMDR follows a structured eight-phase protocol designed to guide you safely through each stage of the process.
The early phases are all about preparation and safety. Before any processing begins, we spend time making sure you have the right grounding tools and resources to manage any distress that might arise.
When we move into the processing phase, you’ll bring a specific memory to mind -including the image, emotions, body sensations, and the negative belief linked to it, such as “I’m not safe” or “It was my fault.” I then guide short sets of bilateral stimulation, and after each set you simply notice and report what comes up. The process unfolds gradually, at a pace that feels manageable for you.
Choosing an EMDR Therapist
EMDR requires formal training in the full eight-phase protocol. In the UK, therapists should have completed EMDR Europe-authorised training and be registered with a professional body such as BABCP, BACP or HCPC. Monthly EMDR supervision and regular continuing professional development is also essential to ensure safe, effective practice.
How much does CBT cost?
A one-hour CBT session is £80, with payment due within 24 hours of each session.
Other Therapies I Use
I take an integrative approach to EMDR, tailoring therapy to your individual needs. Alongside EMDR, I may draw on CBT, Mindfulness, Acceptance and Commitment Therapy (ACT), Compassion Focused Therapy (CFT), and elements of counselling for you to get the most benefit out of sessions.