Eye Movement Desensitisation and Reprocessing (EMDR)

An evidence-based therapy that helps process experiences and shift unhelpful beliefs.

What is EMDR?

EMDR (Eye Movement Desensitisation and Reprocessing) is an evidence-based therapy that helps you process difficult experiences and transform the negative beliefs that may be holding you back. Developed by Dr Francine Shapiro in the late 1980s, EMDR has become one of the most researched and effective psychological treatments available.

Whilst many people associate EMDR with trauma therapy, it’s actually much broader than this. EMDR works by targeting the underlying negative beliefs and stuck patterns that keep you feeling anxious, low, or stuck—beliefs like “I’m not good enough,” “I’m powerless,” or “I can’t trust myself.” These beliefs often form from a range of life experiences, from obvious difficulties to everyday moments that nonetheless shaped how you see yourself. EMDR helps your brain reprocess these experiences and beliefs, allowing you to develop healthier, more adaptive perspectives.

How does it work?

EMDR is based on the Adaptive Information Processing model, which suggests that our brains have a natural capacity to process and integrate experiences. Sometimes, however, experiences aren’t fully processed and the associated negative beliefs, emotions, and body sensations become stored in a way that continues to affect us.

During EMDR sessions, you’ll focus on specific memories or current triggers whilst engaging in bilateral stimulation—usually guided eye movements. This process helps your brain reprocess these memories and beliefs in a more adaptive way. EMDR doesn’t erase memories, but it helps reduce their emotional charge and allows you to shift unhelpful beliefs into more balanced, realistic ones.

What can EMDR treat?

Whilst EMDR was originally developed for PTSD, research has shown it’s effective for a wide range of presentations, including:

Anxiety disorders (generalised anxiety, phobias, panic attacks, social anxiety)
Depression and low self-esteem
Performance anxiety and blocks
Chronic pain and medically unexplained symptoms
Addiction and compulsive behaviours
Grief and loss
Relationship difficulties
Life transitions and adjustments (divorce, job loss, etc.)
Trauma and PTSD (single incident or complex)
Childhood experiences
Sexual assault or abuse

EMDR can help if you feel stuck, held back by negative beliefs, or struggling with persistent anxiety, low mood, or unhelpful patterns—whether these stem from significant life events or seemingly smaller experiences that have shaped how you see yourself and move through the world.

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EMDR therapy FAQs

We often receive questions about EMDR therapy. Here are answers to the most common questions our clients ask.

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Getting started

What should I expect in my first EMDR session?

Your first session will likely focus on:

Taking your history: Your therapist will ask about your background, current symptoms, and what you’d like to work on
Assessment: Understanding your trauma history and how it’s affecting you now
Education: Learning about EMDR, trauma, and how your brain processes difficult experiences
Building rapport: Establishing trust and comfort with your therapist
Setting goals: Identifying what you hope to achieve through therapy

You typically won’t do any memory processing in the first session. This is about getting to know each other and determining if EMDR is right for you.

Will I have to talk about my trauma in detail?

No, you don’t need to provide much detail. EMDR focuses more on your internal experience (thoughts, feelings, body sensations) than on the story itself. Many people find this less overwhelming than traditional talk therapy approaches.

Your therapist needs enough information to understand what happened and how it affects you, but you won’t be required to recount every detail. You can share as much or as little as feels comfortable.

Understanding the EMDR process

What are the 8 phases of EMDR?

EMDR uses a three-pronged approach that addresses:

Past experiences that created the foundation for dysfunction
Present triggers that stimulate disturbing emotions
Future scenarios to develop appropriate responses and coping skills

This comprehensive framework is implemented through a structured 8-phase process.

The 8 Phases:

History and Treatment Planning: Assessment and goal setting
Preparation: Learning coping skills and building your “window of tolerance”
Assessment: Identifying specific memories and associated beliefs to target
Desensitisation: Processing the memory using bilateral stimulation
Installation: Strengthening positive beliefs about yourself
Body Scan: Checking for any remaining physical tension or distress
Closure: Ensuring you feel stable before ending the session
Re-evaluation: Checking progress and planning next steps

Not every session will include all phases – your therapist will work at your pace.

What exactly happens step-by-step in a processing session?

A typical processing session follows this detailed structure:

Setting up the target (5-10 minutes):

Your therapist asks you to bring up the specific memory or image
You describe what you see, hear, feel, and think
You rate how disturbing it feels right now (0-10 scale, called SUD – Subjective Units of Disturbance)
You identify what negative belief about yourself the memory brings up (e.g., “I’m powerless,” “It’s my fault”)
You notice where you feel the distress in your body

Beginning bilateral stimulation:

Your therapist starts the eye movements (or other bilateral stimulation)
You hold the memory, feelings, and body sensations in your mind
The bilateral stimulation continues for 30 seconds at a time
Your therapist says “stop” and asks “What came up for you?”

The processing continues with cycles of:

Brief bilateral stimulation (30 seconds-1 minute)
“What are you noticing now?” or “What came up?”
You report whatever you experienced – new thoughts, images, feelings, body sensations, or memories
Your therapist decides whether to continue with the same focus or follow what emerged
This cycle repeats multiple times

What you might experience during processing:

The original memory may become less vivid or disturbing
Related memories might come up
Physical sensations may shift or move through your body
Emotions might intensify then decrease
New perspectives or insights may emerge
Sometimes the content changes completely

Checking progress:

Periodically, your therapist brings you back to the original memory
You rate the distress level again – ideally it’s decreasing
If it’s not decreasing, your therapist may adjust the approach

Installation phase (when distress is low):

You focus on a positive belief about yourself (e.g., “I survived,” “I’m strong now”)
You hold the original memory and this positive belief together
Bilateral stimulation helps strengthen this positive belief
You rate how true the positive belief feels (1-7 scale)

Body scan:

You think of the original memory and positive belief
You scan your body from head to toe
You report any tension, discomfort, or unusual sensations
If anything comes up, it gets processed with more bilateral stimulation

Closure:

Your therapist ensures you feel calm and stable
You might use your safe place or other calming techniques
Your therapist explains what to expect between sessions
You schedule your next appointment

What happens during the memory processing phases?

During memory processing (phases 4-6), you’ll:

Bring up a specific memory: Focus on the most disturbing part
Notice your feelings and body sensations: Rate the distress level (0-10 scale)
Identify negative beliefs: What the memory makes you believe about yourself
Follow bilateral stimulation: Usually guided eye movements while holding the memory in mind
Report what comes up: Thoughts, feelings, images, or sensations that arise
Continue processing: Repeat until the memory feels less disturbing
Install positive beliefs: Strengthen healthier thoughts about yourself

Throughout this process, you remain in control and can stop at any time.

During sessions

What should I focus on during the bilateral stimulation?

At the beginning:

Your therapist will present details of the memory at the very beginning and from there:

Don’t try to change anything – just notice whatever comes up
Let your mind go wherever it wants – follow whatever emerges naturally

During the processing:

Don’t force or direct your thoughts – trust your brain’s natural healing process
Notice everything – images, thoughts, feelings, body sensations, even seemingly unrelated things
Don’t judge what comes up – there’s no “right” or “wrong” response

Common experiences include:

The original memory becoming less clear or disturbing
New details or perspectives emerging
Physical sensations moving or changing
Related memories or experiences coming to mind
Emotions shifting or intensifying then calming
Insights or realisations appearing

Remember: The goal isn’t to make the memory disappear, but to process it so it no longer causes you distress.

Can I stop or pause in the middle of processing if I get overwhelmed?

Absolutely yes – you have complete control over the process. You can:

Stop immediately by:

Saying “stop” or “pause”
Raising your hand
Moving away from the bilateral stimulation
Any signal you’ve agreed on with your therapist

Your therapist will:

Stop the bilateral stimulation immediately
Help you feel safe and grounded using techniques you’ve learned
Check what made you feel overwhelmed
Not pressure you to continue until you feel ready
Adjust the approach if needed

Common reasons people pause:

Feeling too much emotion at once
Unexpected or disturbing material coming up
Physical discomfort or pain
Feeling disconnected or “spaced out”
Just needing a break

After pausing:

Your therapist will help you return to a calm state
You can choose to continue, try a different approach, or end for the day
There’s no pressure to push through overwhelming feelings
Your safety and comfort are the top priority

Remember: Taking breaks or stopping when overwhelmed is part of good self-care, not a sign of failure.

What happens if I can’t stop crying or get very emotional during processing?

Strong emotions during EMDR are normal and usually therapeutic. Your therapist is trained to handle intense emotional responses:

During intense emotions, your therapist will:

Stay calm and present with you
Continue the bilateral stimulation if it’s helping the emotion move through
Pause if needed to help you feel safe
Use grounding techniques if you become overwhelmed
Remind you that you’re safe in the present moment

What to expect with strong emotions:

They usually pass relatively quickly during processing
The intensity often decreases as you continue with bilateral stimulation
You might feel relief after the emotion passes through
Different emotions might come up in waves

Your therapist won’t:

Force you to continue if you’re overwhelmed
Judge you for having strong reactions
Rush you through the emotions
Make you feel ashamed of your responses

After intense emotional processing:

Your therapist will help you return to a calm state
You might feel emotionally drained but also lighter
It’s normal to need some time to integrate the experience
Self-care after the session is especially important

Remember: Emotions are information and energy moving through your system – allowing them to flow is part of healing.

Will I cry or have emotional outbursts during EMDR?

Emotional responses during EMDR are normal and expected. Many people do cry, feel angry, or experience other strong emotions while processing memories. However:

You won’t necessarily have intense reactions – some people process quite calmly
Your therapist is trained to help you manage whatever comes up
You can pause or stop at any time if you feel overwhelmed
Strong emotions usually pass quickly during the processing
Feeling emotional doesn’t mean you’re “broken” – it’s part of healing

Your therapist will teach you coping skills before processing begins and will help you return to a calm state before leaving each session.

What if I dissociate during EMDR?

Dissociation (feeling disconnected, “spaced out,” or “not here”) can happen during trauma therapy. Your EMDR therapist is trained to:

Recognise signs of dissociation:

You seem “absent” or unfocused
Your responses become delayed or unclear
You report feeling disconnected from your body
You can’t remember parts of the session

Help you stay present:

Use grounding techniques to bring you back
Adjust the intensity of processing
Take breaks when needed
Ensure you feel safe and connected

Modify the approach if needed:

Spend more time building stability skills
Work with less activating memories first
Use additional safety techniques
Consider adjunct therapies if dissociation is severe

Remember: Dissociation is your brain’s way of protecting you. It’s not something you’re doing wrong.

Common concerns & questions

What if nothing happens during the bilateral stimulation?

It’s completely normal if “nothing” seems to happen sometimes. This might mean:

You might be experiencing:

Subtle changes you’re not immediately aware of
Internal processing that’s not obvious
Resistance – your mind protecting you from overwhelming material
Fatigue – your brain might need a break

Your therapist might:

Try a different type of bilateral stimulation (audio, tactile instead of visual)
Adjust the speed or intensity of the stimulation
Return to a different aspect of the memory
Take a break and return to the material later
Check if you’re feeling safe enough to process

Sometimes “nothing happening” is actually progress:

The memory might be losing its emotional charge
Your nervous system might be calming down
You might be integrating the work at a deeper level

What you can do:

Tell your therapist honestly what you’re experiencing (or not experiencing)
Don’t feel pressured to “perform” or have dramatic responses
Trust that your brain knows how to heal, even when it doesn’t feel like much is happening

What if the memory changes or I remember it differently during processing?

It’s very common for memories to shift, change, or become clearer during EMDR processing. This happens because:

Trauma can fragment memories:

Details might be stored separately in your brain
Processing helps integrate these fragments
You might remember things in a different order
New details or perspectives might emerge

This doesn’t mean:

Your original memory was “wrong”
You’re making things up
The therapy isn’t working
You can’t trust your memory

What’s actually happening:

Your brain is naturally organising and integrating the experience
Emotional intensity might be decreasing, allowing clearer recall
Different aspects of the memory might become more or less prominent
Your perspective on what happened might shift

Your therapist will:

Help you understand that memory changes are normal
Focus on reducing distress rather than getting “perfect” recall
Support you through any confusion about changing memories
Remind you that healing doesn’t depend on remembering everything exactly

The goal is emotional healing, not perfect historical accuracy.

Progress & results

How long does EMDR take?

The length of EMDR therapy varies greatly depending on:

Your individual circumstances: Some people see significant improvement in 6-12 sessions, while others with complex trauma may need longer-term treatment
The nature of your trauma: Single-incident trauma often resolves faster than complex or childhood trauma
Your current resources: Strong support systems and coping skills can speed recovery
Your goals: Some people want to address specific symptoms, while others seek comprehensive healing

Your therapist will discuss realistic timeframes based on your specific situation.

How do I know when a memory is “finished” being processed?

A memory is considered adequately processed when:

The distress level is low:

You rate the memory as 0-1 on the disturbance scale (SUD)
Thinking about it no longer brings up intense emotions
You can recall the event without feeling overwhelmed

Your perspective has shifted:

You have a more realistic, adult perspective on what happened
Negative self-beliefs have decreased or changed
You feel more empowered rather than helpless

Physical sensations have cleared:

Your body feels calm when you think of the memory
Any tension, pain, or discomfort related to the memory has resolved
The body scan shows no residual activation

Positive beliefs feel true:

Healthy beliefs about yourself feel genuinely true (VoC of 6-7)
You can hold the memory and positive belief together comfortably

However:

Some memories need multiple sessions to fully process
Complex trauma might require processing many related memories
“Finished” doesn’t mean the memory disappears – it just loses its emotional sting
Sometimes you’ll return to memories as new aspects emerge

Your therapist will help you recognise when a memory is adequately processed and when it might need more work.

How do I know if EMDR is working?

Signs that EMDR is helping include:

Reduced distress when thinking about traumatic memories
Fewer trauma symptoms (nightmares, flashbacks, hypervigilance)
Improved mood and emotional regulation
Better relationships and communication
Increased confidence in your ability to handle challenges
More balanced thinking about yourself and your experiences
Improved physical symptoms (sleep, tension, etc.)
Greater sense of safety in your body and the world

Progress isn’t always linear – you might have good days and difficult days as you heal.

How will I feel immediately after an EMDR session?

People’s experiences vary, but common responses include:

Immediately after:

Tiredness – processing can be mentally exhausting
Emotional sensitivity – you might feel more reactive than usual
Clarity – some people feel clearer or lighter
Continued processing – your brain may keep working on the material

For the next day or two:

Vivid dreams – your brain continues processing during sleep
Unexpected emotions – feelings related to the session may surface
Physical sensations – tension release or other body changes
New insights – realisations about yourself or your experiences

To support yourself after sessions:

Plan quiet, nurturing activities
Avoid major decisions or stressful situations
Stay hydrated and eat nourishing foods
Use the coping skills your therapist taught you
Contact your therapist if you feel overwhelmed

Practical information

Can I do EMDR online or does it need to be in person?

Yes, EMDR can be conducted effectively online. Many therapists adapted to online delivery during the pandemic and found it works well for many clients.

Online EMDR might involve:

Self-administered bilateral stimulation (like the butterfly hug)
Audio and visual bilateral stimulation on your screen (screens bigger than a smartphone work best)
Tactile methods you can do yourself

Some people actually prefer online EMDR because they feel more comfortable in their own space.

How much does EMDR cost?

EMDR sessions are charged at our standard rates. We offer:

Medicare rebates available through a Mental Health Care Plan (up to 10 sessions per year)
Private health insurance may provide additional rebates depending on your level of cover

Session fees and Medicare rebate information can be found on the Fees page.

Safety & effectiveness

Is EMDR safe? What are the side effects?

EMDR is considered very safe when conducted by a trained therapist. However, like any trauma therapy, it can temporarily bring up difficult emotions or memories.

Possible temporary effects include:

Increased dreams or vivid dreams
Emotional sensitivity for a day or two after sessions
Heightened awareness of thoughts and feelings
Fatigue (processing can be mentally tiring)
Unexpected memories or emotions arising between sessions

Your therapist will:

Teach you coping skills before processing begins
Monitor your stability throughout treatment
Ensure you feel grounded before leaving each session
Provide support between sessions if needed

Most side effects are mild and temporary. If you have concerns, discuss them with your therapist immediately.

Do I need to believe in EMDR for it to work?

No, you don’t need to believe in EMDR for it to be effective. Many people are initially sceptical about the eye movements or the approach in general. What matters most is your willingness to engage in the process and work with your therapist.

EMDR’s effectiveness has been demonstrated in numerous research studies, regardless of clients’ initial beliefs about the therapy.

What if EMDR doesn’t work for me?

While EMDR is highly effective for many people, no therapy works for everyone. If EMDR isn’t helping after a reasonable trial (usually several months), you and your therapist might consider:

Adjusting the approach: Spending more time in preparation phases or trying different bilateral stimulation methods
Addressing other factors: Underlying conditions, medication issues, or life stressors that might be interfering
Trying different treatments: Other trauma therapies like CPT, PE, or somatic approaches
Combination approaches: Using EMDR alongside other therapies

A good therapist will work with you to find the most effective approach for your unique situation.