How EMDR works and why it’s so effective for Trauma
When we go through painful or traumatic experiences, the nervous system doesn’t always process them in a healthy way. Instead of being integrated as part of our life story, these experiences can remain “stuck,” continuing to trigger intense emotions, thoughts, or physical reactions long after the event. This is why some people, even years later, still struggle with anxiety, intrusive memories, nightmares, or disproportionate physical responses to certain triggers.
EMDR (Eye Movement Desensitization and Reprocessing) is an innovative, evidence-based therapy designed to help the brain reprocess these memories so they no longer cause distress in the present.
The Science behind EMDR
EMDR is based on the Adaptive Information Processing (AIP) model, which proposes that the brain has a natural ability to process experiences and store them adaptively. When an event is too overwhelming — such as trauma, loss, neglect, or abuse — this system becomes overloaded, and the memory remains unprocessed.
As a result, the memory is stored in a “frozen” network, still carrying the original emotions, bodily sensations, and negative self-beliefs from that time. EMDR helps unlock this material, allowing the brain to process the experience in a healthier and more adaptive way.
How does EMDR work?
The process combines three key elements:
Activation of the memory: Bringing the distressing experience to mind, along with its emotions, thoughts, and bodily sensations.
Bilateral stimulation: Using eye movements, alternating sounds, or gentle taps, which activates a brain mechanism similar to what occurs during REM sleep (the phase where we consolidate memories).
Reprocessing: The brain reorganises the memory, reducing distress and allowing new, healthier perspectives and beliefs to take hold.
Working with Negative Beliefs
Trauma often leaves behind more than painful memories — it can create negative self-beliefs that shape how we see ourselves and the world. Common examples include:
“I’m not good enough.”
“I’m not safe.”
“I don’t deserve love.”
Through EMDR, these beliefs gradually lose their power and are replaced with healthier, more compassionate thoughts, such as:
“I did the best I could.”
“I am safe now.”
“I deserve care and respect.”
This shift is transformative, because it not only eases the pain of the memory but also reshapes self-esteem and relationships.
The 8 phases of EMDR Therapy
History and treatment planning
Exploring personal history, identifying key memories, and setting goals.Preparation (the most important phase)
Before addressing painful memories, time is dedicated to building internal resources. This includes learning emotional regulation strategies, practicing grounding and body-awareness techniques, creating safe place imagery, and building trust with the therapist. The stronger the preparation, the safer and more effective the reprocessing becomes.Assessment
Identifying the specific memory, along with the associated image, emotions, sensations, and negative beliefs.Desensitisation
Using bilateral stimulation, the emotional intensity of the memory is reduced.Installation of positive beliefs
Strengthening new, adaptive beliefs to replace old negative ones.Body scan
Checking the body to ensure no tension or distress remains linked to the memory.Closure
Using calming techniques at the end of each session to ensure the client leaves feeling safe and regulated.Re-evaluation
Reviewing progress in subsequent sessions and identifying further areas of focus.
How long does EMDR take?
Unlike some therapies, EMDR does not have a set number of sessions. The length of treatment depends on each individual’s history, the complexity of the trauma, unique needs, therapeutic goals, and their emotional readiness.
Some clients notice significant improvements within a few sessions.
Others, especially those with a background of complex or repeated trauma, may need a longer, more gradual process.
The pace is always tailored to the client’s needs.
What clients often report after EMDR processing
Many people describe a noticeable shift after reprocessing traumatic memories with EMDR. Common experiences include:
Memories that feel more distant and less intense, as though the emotional “charge” is gone.
A greater sense of calm and emotional regulation when faced with situations that previously triggered anxiety or distress.
Changes in inner dialogue, with kinder, less self-critical thoughts.
A sense of physical relief, as though a weight has been lifted from the body.
Improved self-esteem and confidence, when negative self-beliefs’s roots are dismantled.
More clarity and energy, with greater ability to focus on the present rather than being pulled back into the past.
Attachment-Focused EMDR
For many people, the deepest wounds come not from a single event, but from early patterns of emotional neglect, lack of attunement, or disrupted attachment. Attachment-Focused EMDR (AF-EMDR) is a specialised approach that addresses these relational traumas.
In AF-EMDR, the focus is not only on processing painful memories but also on repairing the internal working models we carry about safety, trust, and worthiness of love. This includes:
Building a strong sense of safety and connection within the therapeutic relationship.
Reprocessing attachment-related experiences that shaped beliefs like “I’m unlovable” or “I can’t rely on anyone.”
Strengthening new patterns of self-compassion, trust, and relational security.
By addressing these early attachment wounds, AF-EMDR helps clients develop healthier, more fulfilling relationships with themselves and others.
An INTEGRAtive approach
At Integra, we combine EMDR with other evidence-based approaches where needed, such as:
Attachment- and trauma-informed therapy,
Mindfulness and somatic techniques to support body awareness and grounding,
Relational psychotherapy,
and strategies from CBT or ACT when helpful.
This integrative approach ensures that treatment is personalised, compassionate, and holistic.
A path toward healing and integration,
Trauma doesn’t have to define your present. Through EMDR, many people discover they can recall their experiences without the same pain, release negative self-beliefs, and reclaim a sense of safety, confidence, and wellbeing.
At Integra, we are here to walk alongside you on this journey
