Eye Movement Desensitisation and Reprocessing (EMDR) is a structured psychological therapy used particularly for people experiencing post-traumatic stress disorder (PTSD) and distressing memories following traumatic experiences.
Unlike traditional talking therapy, EMDR does not require you to describe every detail of a traumatic event repeatedly. Instead, a trained therapist helps you safely focus on selected traumatic memories while using bilateral stimulation, such as guided eye movements, tapping or sounds.
But does EMDR actually work for trauma? For people with PTSD, EMDR is an established trauma-focused psychological treatment. In the UK, NICE recommends EMDR for adults with PTSD who experienced a non-combat-related trauma more than three months previously, and says it can be considered between one and three months after such trauma when the person prefers EMDR.
This guide explains what EMDR therapy is, how it works, what happens during treatment, how effective it can be, who it may be suitable for, possible side effects, NHS access and how to find a qualified EMDR therapist in the UK.
Important: EMDR should be delivered by an appropriately trained mental health professional. It is not something you should attempt on yourself by following online eye-movement exercises.
What Is EMDR Therapy?
EMDR stands for Eye Movement Desensitisation and Reprocessing.
It is a structured psychotherapy developed to help people process traumatic memories that continue to cause distress.
After trauma, some memories may remain strongly associated with fear, shame, guilt, helplessness or physical sensations. A reminder such as a sound, smell, location, conversation or image may then trigger an intense emotional or physical response.
EMDR aims to help a person process these memories so that they become less distressing and feel more connected to the past rather than something that is happening in the present.
The NHS describes EMDR as a talking therapy that involves discussing traumatic memories while carrying out a form of bilateral movement, such as moving the eyes from side to side.
EMDR is particularly associated with treatment for PTSD, although therapists may use trauma-focused approaches in people experiencing other trauma-related difficulties depending on their assessment and clinical needs.
Does EMDR Work for Trauma?
Yes, EMDR can be an effective treatment for PTSD associated with trauma, particularly when delivered by a properly trained therapist.
NICE recommends EMDR for adults with PTSD or clinically important PTSD symptoms following a non-combat-related trauma. For trauma that occurred more than three months previously, NICE recommends offering EMDR. Between one and three months after a non-combat-related trauma, NICE recommends considering EMDR when the person prefers it.
However, EMDR is not a guaranteed cure and it is not suitable in exactly the same way for everyone.
The outcome can depend on factors such as:
- The type and number of traumatic experiences
- How long symptoms have been present
- The severity of PTSD symptoms
- Dissociation and other mental health difficulties
- Whether the person feels ready to engage with trauma-focused treatment
- The therapist’s training and experience
- The treatment structure and level of clinical support
NICE’s evidence review found evidence supporting EMDR for PTSD, although the quality and amount of evidence varied between different comparisons and trauma types.
This is why EMDR should be viewed as an evidence-based treatment option rather than a guaranteed solution.
How Does EMDR Work?
The exact mechanisms behind EMDR are still an area of research, and it is important not to oversimplify how the brain processes trauma.
During EMDR, the therapist helps you identify a specific traumatic memory or target. You may be asked to notice an image, thought, emotion or physical sensation associated with the memory.
You then focus on aspects of the memory while following bilateral stimulation.
This may involve:
- Moving your eyes from side to side
- Following the therapist’s fingers
- Alternating tapping
- Listening to alternating sounds
- Other forms of bilateral stimulation agreed with your therapist
The therapist gradually helps you process the memory while monitoring your emotional response.
The aim is not necessarily to erase the memory.
Instead, the goal is for the memory to become less emotionally overwhelming and for associated negative beliefs or physical reactions to reduce.
For example, someone may initially experience a traumatic memory alongside the belief:
“I am not safe.”
Through therapy, the person may develop a more adaptive perspective, such as:
“The event happened, but I am safe now.”
The exact thoughts and experiences will vary from person to person.
What Happens During an EMDR Session?
EMDR is normally delivered in phases rather than immediately asking someone to revisit their most distressing memories.
1. Assessment
The therapist first assesses your mental health, trauma history, symptoms, current circumstances and treatment needs.
They may ask about:
- PTSD symptoms
- Anxiety
- Depression
- Sleep
- Flashbacks
- Avoidance
- Physical reactions to memories
- Current safety
- Previous therapy
- Medication
- Other relevant mental health conditions
Assessment is important because trauma-focused treatment needs to be tailored to the individual.
If you are also experiencing depression or anxiety, these symptoms may need to be considered as part of your overall treatment plan.
You can read more about depression and anxiety in our guide to Depression vs Anxiety.
2. Preparation and Stabilisation
Before processing traumatic memories, your therapist may teach you techniques for managing distress.
These can include:
- Breathing techniques
- Grounding exercises
- Self-calming techniques
- Identifying triggers
- Managing flashbacks
- Developing a sense of safety
- Recognising emotional and physical responses
This stage can be particularly important if trauma memories cause intense emotional reactions.
3. Identifying Target Memories
Your therapist may help you identify particular memories that are connected with current symptoms.
You may explore:
- The disturbing image
- The negative belief about yourself
- Emotions associated with the memory
- Physical sensations
- What you would prefer to believe about yourself
You do not necessarily need to provide a detailed verbal account of every part of the trauma.
4. Bilateral Stimulation
During the processing phase, the therapist may ask you to focus briefly on aspects of the memory while following eye movements or another form of bilateral stimulation.
The therapist monitors your response and guides you through the process.
If eye movements are unsuitable or uncomfortable, other forms of bilateral stimulation may be used.
NICE specifically recognises eye movements as the usual form but also describes alternatives such as taps or tones where appropriate.
5. Processing the Memory
As treatment continues, the memory may become less emotionally intense.
You may notice changes in:
- Emotional distress
- Physical sensations
- Negative beliefs
- Images associated with the event
- Your perception of yourself
- Your response to reminders
This does not necessarily mean that you forget what happened.
Instead, the memory may become easier to remember without producing the same level of distress.
6. Closing the Session
The therapist should help you return to a manageable emotional state before the session ends.
You may also discuss techniques for managing distress between appointments.
How Many EMDR Sessions Do You Need?
There is no single number of sessions that works for everyone.
NICE states that EMDR for adults should typically be provided over 8 to 12 sessions, with additional sessions when clinically indicated, such as when someone has experienced multiple traumatic events.
The number of sessions may therefore depend on:
- Whether the trauma was a single event
- Whether there were multiple traumas
- How severe symptoms are
- How you respond to treatment
- Whether there are additional mental health difficulties
- Your therapist’s clinical assessment
Some people may need fewer sessions, while people with complex or multiple trauma histories may require longer treatment.
Is EMDR Only for PTSD?
EMDR is most strongly established and specifically recommended in UK guidance for PTSD.
The NHS lists EMDR as one of the treatments that can help manage PTSD.
Trauma can also contribute to difficulties such as:
- Anxiety
- Depression
- Panic symptoms
- Sleep problems
- Dissociation
- Emotional distress
- Relationship difficulties
However, experiencing trauma does not automatically mean that EMDR is the right treatment.
A qualified clinician should assess the problem and determine whether EMDR, trauma-focused CBT, another psychological therapy or a combination of approaches is appropriate.
If anxiety is one of your main concerns, you may also find our guide to What Is High-Functioning Anxiety? useful.
For people experiencing panic symptoms, see How to Stop a Panic Attack.
EMDR vs CBT for Trauma
EMDR and trauma-focused cognitive behavioural therapy (CBT) are both used to treat PTSD, but they use different therapeutic techniques.
EMDR
EMDR generally focuses on processing distressing traumatic memories while using bilateral stimulation.
Trauma-focused CBT
Trauma-focused CBT uses cognitive and behavioural techniques to help a person process trauma, change unhelpful beliefs, reduce avoidance and improve coping.
NICE recommends individual trauma-focused CBT for adults with PTSD and also recommends EMDR in appropriate circumstances.
The choice between therapies may depend on:
- Your preferences
- The type of trauma
- Your symptoms
- Previous treatment
- Therapist availability
- Clinical assessment
- Your ability and willingness to engage with the treatment
There is no universal rule that one therapy is right for everyone.
If you are considering therapy generally, our guide Can Therapy Help Depression? explains how psychological therapies can support people experiencing depression.
Is EMDR Painful or Distressing?
EMDR is not physically painful, but discussing or processing traumatic memories can be emotionally difficult.
Some people experience temporary increases in:
- Anxiety
- Emotional distress
- Vivid memories
- Dreams
- Fatigue
- Physical sensations
- Irritability
This is one reason why EMDR should be carried out by an appropriately trained professional rather than attempted independently.
A therapist should help you develop techniques for managing distress and should monitor how you respond to treatment.
If you feel overwhelmed during a session, tell your therapist. Treatment can be adjusted according to your needs.
Can EMDR Make Trauma Worse?
EMDR can temporarily feel emotionally intense because treatment involves working with distressing memories.
That does not mean the therapy is making the underlying condition worse.
However, not everyone should immediately begin trauma processing. A clinician should assess whether you are ready for trauma-focused treatment and whether additional stabilisation or support is needed.
People experiencing severe symptoms, significant dissociation, current safety concerns or other complex circumstances may require a carefully tailored treatment plan.
If you are struggling with your mental health more generally, our Mental Health UK Guide covers symptoms, support options and when to seek professional help.
Is EMDR Safe?
EMDR is generally considered a psychological treatment that can be delivered safely when appropriately assessed and conducted by a trained professional.
However, no psychological therapy is completely free from potential difficulties.
Before treatment, discuss:
- Your trauma history
- Current mental health symptoms
- Medication
- Previous therapy
- Dissociation
- Current safety concerns
- Any concerns about recalling traumatic experiences
Do not attempt to recreate EMDR treatment by yourself using online videos.
The bilateral stimulation used in EMDR is only one part of a structured therapy. Proper EMDR involves assessment, preparation, target selection, processing, monitoring and follow-up.
Who Should Not Start EMDR Without Professional Assessment?
Professional assessment is particularly important if you have:
- Severe or rapidly worsening mental health symptoms
- Significant dissociation
- Current suicidal thoughts or risk of self-harm
- Severe substance misuse
- Psychotic symptoms
- Major difficulties with emotional regulation
- Multiple or complex traumatic experiences
- An unstable or unsafe living situation
This does not automatically mean that EMDR cannot be used.
Instead, it means your therapist needs to consider the wider clinical picture before beginning trauma processing.
If you are experiencing an immediate mental health crisis or believe you may harm yourself or someone else, seek urgent help through NHS emergency or crisis services rather than waiting for a routine therapy appointment.
EMDR for Childhood Trauma
Childhood trauma can have long-lasting effects, including difficulties with anxiety, relationships, self-esteem, emotional regulation and trauma-related symptoms.
EMDR may be used with children and young people in certain circumstances, but the approach is different from simply giving an adult-style therapy session to a child.
NICE recommends EMDR for children and young people aged 7 to 17 with PTSD or clinically important PTSD symptoms in specific circumstances, particularly when symptoms have continued for more than three months and the child or young person has not responded to or engaged with trauma-focused CBT.
Treatment should be age-appropriate and delivered by an appropriately trained professional.
Parents or carers may also have an important role in supporting treatment.
EMDR for Complex PTSD
Complex PTSD can develop following prolonged or repeated traumatic experiences.
People with complex PTSD may experience PTSD symptoms alongside difficulties such as:
- Emotional regulation
- Negative self-beliefs
- Relationships
- Shame
- Dissociation
- Persistent feelings of threat
NICE recognises complex PTSD as part of the clinical presentation of PTSD and recommends considering personal and social factors, including childhood maltreatment and multiple traumatic experiences, when planning treatment.
EMDR may form part of treatment for some people with complex trauma, but treatment can require more careful planning than therapy for a single traumatic event.
Your therapist should consider your individual circumstances rather than applying a one-size-fits-all approach.
How Long Does EMDR Take to Work?
Some people notice changes during the early stages of treatment, while others require a longer period before significant improvement becomes noticeable.
There is no reliable number of sessions after which everyone should expect to feel better.
Progress can include:
- Fewer intrusive memories
- Less intense emotional reactions
- Reduced avoidance
- Improved sleep
- Fewer flashbacks
- Reduced physical reactions to triggers
- Greater sense of safety
- Improved ability to think about the past without becoming overwhelmed
Recovery from trauma is not always linear.
You may have difficult sessions or temporary increases in distress while working through traumatic material.
The important question is whether your overall symptoms and functioning are improving over time.
Can EMDR Erase Traumatic Memories?
No. EMDR is not designed to erase traumatic memories.
The aim is generally to reduce the distress associated with memories and help you process them differently.
You may still remember what happened, but the memory may no longer feel as though the event is happening in the present.
For example, a person may remember a car accident without experiencing the same level of panic, physical tension or overwhelming fear that previously accompanied the memory.
EMDR on the NHS: Can You Get It in the UK?
EMDR is available within some NHS mental health services.
The NHS states that people with PTSD may receive treatment such as trauma-focused CBT or EMDR.
Access varies depending on local NHS services, eligibility and clinical assessment.
For adults in England, NHS Talking Therapies services allow people to self-refer in many areas. The NHS states that these services can help people with PTSD as well as anxiety and depression.
However, self-referral does not necessarily mean that EMDR will automatically be offered.
The service will assess your needs and determine what treatment is appropriate and available locally.
If you are currently waiting for NHS psychological treatment, our guide How Long Does NHS Therapy Take? explains some of the factors that can affect access.
You can also read How to Get CBT on the NHS Without a Long Waiting List for information about accessing NHS talking therapies.
How to Find a Qualified EMDR Therapist in the UK
If you are considering private EMDR therapy, look for a therapist with appropriate EMDR training and professional registration.
The EMDR Association UK maintains a directory of accredited EMDR practitioners.
When choosing a therapist, consider asking:
- What professional body are you registered with?
- What EMDR training have you completed?
- Are you EMDR Europe accredited?
- Do you regularly work with PTSD and trauma?
- Do you have experience with complex trauma?
- How will you assess whether EMDR is suitable for me?
- What happens if I become distressed during treatment?
- How many sessions do you initially expect?
- What are the costs?
- Do you offer face-to-face or online sessions?
A qualified therapist should be able to explain the treatment clearly and answer questions about its suitability for your circumstances.
How Much Does EMDR Therapy Cost in the UK?
The price of private EMDR therapy varies considerably across the UK.
Factors affecting cost may include:
- Location
- Therapist qualifications
- Experience
- Session length
- Whether sessions are online or face-to-face
- Private clinic fees
- Number of sessions required
London and other major cities may have higher private therapy fees than some other parts of the UK.
Because prices change, check the therapist’s current fees before starting treatment.
NHS treatment may be available without a private therapy fee if you meet the relevant eligibility and service criteria, although availability varies.
Is Online EMDR Available?
Some therapists provide EMDR remotely using secure video platforms.
However, online treatment is not automatically suitable for everyone.
Your therapist should assess whether remote treatment is appropriate based on:
- Your symptoms
- Your environment
- Your ability to manage distress
- Your level of support
- Privacy
- Risk factors
- The therapist’s clinical judgement
For people with severe symptoms, significant dissociation or safety concerns, a different treatment arrangement may be more appropriate.
EMDR and Depression
Trauma and PTSD can occur alongside depression.
NICE advises that when PTSD and depression occur together, PTSD will usually be treated first because depression may improve following successful PTSD treatment. However, if depression is severe enough to make psychological treatment difficult, or there is a risk of harm, the treatment priority may be different.
This is why a proper assessment matters.
For additional information, see:
- Signs of Depression in Men
- Depression Symptoms in Men vs Women
- Depression Symptoms in Men vs Women: Key Differences
- How Long Do Antidepressants Take to Work?
EMDR and Anxiety
Trauma-related anxiety can involve persistent fear, hypervigilance, avoidance and physical symptoms.
However, not every type of anxiety requires trauma-focused therapy.
If your main symptoms are general anxiety, panic or stress, another treatment approach may be more appropriate.
You can learn more in:
- What Are the Early Signs of Anxiety?
- Anxiety vs Stress: What’s the Difference?
- Anxiety in Older Adults
- How to Stop a Panic Attack
- Panic Attacks vs Heart Attack
EMDR Therapy: Benefits and Limitations
Potential benefits
EMDR may help some people with PTSD to:
- Reduce distress linked to traumatic memories
- Reduce flashbacks
- Reduce avoidance
- Process traumatic experiences
- Change trauma-related negative beliefs
- Reduce emotional and physical reactions to reminders
- Improve day-to-day functioning
Important limitations
EMDR:
- Is not guaranteed to work for everyone
- Can be emotionally challenging
- Requires appropriate clinical assessment
- Should be delivered by trained professionals
- Is not simply an eye-movement exercise
- May require additional sessions for multiple traumas
- May not be the first choice for every trauma-related problem
EMDR vs Other PTSD Treatments
PTSD treatment can involve different evidence-based approaches.
These may include:
- EMDR
- Trauma-focused CBT
- Cognitive processing therapy
- Cognitive therapy for PTSD
- Prolonged exposure therapy
- Other specialist psychological interventions
- Medication in appropriate circumstances
NICE recommends individual trauma-focused CBT for adults with PTSD and recommends EMDR in specific circumstances.
The most suitable option depends on your clinical situation, preferences and assessment.
There is therefore no single PTSD treatment that should automatically be considered right for every person.
What Should You Ask Before Starting EMDR?
Before your first treatment session, consider asking your therapist:
About qualifications
- What EMDR training have you completed?
- Are you accredited by EMDR UK/EMDR Europe?
- Are you registered with an appropriate professional body?
About treatment
- How will you assess whether EMDR is suitable?
- What happens during the preparation phase?
- How will we decide which memories to target?
- How will you help me manage distress?
- How many sessions might I need?
About safety
- What should I do if symptoms become worse between sessions?
- What support is available if I experience severe distress?
- What happens if I decide I do not want to continue?
A good therapist should welcome these questions.
When Should You Seek Help for Trauma?
Consider speaking to your GP or mental health professional if traumatic experiences are continuing to affect your daily life.
Symptoms that may indicate PTSD include:
- Flashbacks
- Intrusive memories
- Nightmares
- Avoiding reminders of the trauma
- Feeling constantly on guard
- Sleep problems
- Negative thoughts about yourself
- Emotional numbness
- Strong physical reactions to reminders
- Difficulties with relationships or normal activities
You do not need to wait until symptoms become severe before seeking help.
The NHS recommends speaking to a GP if you think you have PTSD or if you have already been diagnosed and treatment is not helping.
Frequently Asked Questions About EMDR Therapy
What is EMDR therapy in simple terms?
EMDR is a structured psychological therapy that helps people process distressing traumatic memories. During treatment, a therapist may use eye movements, tapping or sounds while you focus on aspects of a traumatic memory.
Does EMDR really work for PTSD?
EMDR is an evidence-based treatment for PTSD and is recommended by NICE for appropriate adults with PTSD following non-combat-related trauma. However, treatment outcomes vary and EMDR is not guaranteed to work for everyone.
How quickly does EMDR work?
Some people notice changes relatively early, while others require more sessions. NICE says EMDR for adults is typically delivered over 8 to 12 sessions, although more may be needed for multiple traumas or other clinical circumstances.
Can EMDR make you forget trauma?
No. EMDR is not designed to erase memories. The goal is generally to reduce the distress and emotional intensity associated with traumatic memories.
Is EMDR better than CBT?
EMDR and trauma-focused CBT are different treatments. Both are used for PTSD, and the appropriate choice depends on the person’s symptoms, preferences, trauma history and clinical assessment.
Is EMDR available on the NHS?
Yes, EMDR is available through some NHS services. Availability varies by area and service. NHS Talking Therapies services can support people with PTSD, but an assessment is needed to determine which treatment is appropriate.
Is EMDR safe?
EMDR can be delivered safely when provided by an appropriately trained professional following suitable assessment and preparation. Processing trauma can be emotionally difficult, so professional support is important.
Can EMDR help childhood trauma?
EMDR can be used with children and young people in certain circumstances. NICE specifically recommends considering EMDR for some 7-to-17-year-olds with PTSD who have not responded to or engaged with trauma-focused CBT, particularly when symptoms have persisted for more than three months.
Can you do EMDR yourself?
Self-guided eye movements are not the same as professional EMDR therapy. Proper EMDR includes assessment, preparation, structured trauma processing and clinical monitoring. It should be delivered by an appropriately trained therapist.
How do I find an EMDR therapist in the UK?
You can use the EMDR Association UK directory to search for accredited therapists. Check the therapist’s professional registration, EMDR training, experience and suitability for your particular circumstances.
Final Thoughts: Is EMDR Worth Considering for Trauma?
EMDR is an established psychological treatment for PTSD and can help some people reduce the emotional distress associated with traumatic memories.
For adults in the UK, NICE recommends EMDR for PTSD following non-combat-related trauma more than three months previously and says it can be considered between one and three months after trauma when the person prefers EMDR.
The therapy is structured and involves much more than simply moving your eyes from side to side. Assessment, preparation, trauma processing, emotional regulation and professional monitoring are important parts of treatment.
If trauma is affecting your sleep, relationships, work or everyday life, consider speaking with your GP, an NHS mental health service or a suitably qualified private therapist. The right treatment depends on your individual circumstances.
Medical disclaimer
This article is for general health information and does not replace professional medical or psychological advice. If you are experiencing severe mental health symptoms, suicidal thoughts, self-harm risk or an immediate crisis, seek urgent professional help through NHS emergency or crisis services.