Some memories don’t feel like the past. They feel like they’re still happening.
A sound, a smell or a tone of voice can bring it all back: the racing heart, the fear, the old belief that you’re not safe or not good enough. You may know in your head that it’s over, but your body hasn’t caught up. EMDR therapy is designed to help with exactly that.
At a glance
- EMDR (Eye Movement Desensitisation and Reprocessing) is a structured therapy for trauma and distressing memories.
- You briefly hold a memory in mind while following left-right eye movements, taps or tones. You don’t need to describe every detail.
- It’s recommended for PTSD by the World Health Organization and Australia’s PTSD guidelines.
- Sessions go at your pace, and you can pause or stop at any time.
What is EMDR?
EMDR was developed by psychologist Francine Shapiro in the late 1980s.[1] It has since become one of the most studied therapies for trauma. The World Health Organization recommends it for post-traumatic stress disorder (PTSD) in children, adolescents and adults,[2] and Australia’s PTSD guidelines list it among the recommended trauma-focused therapies for adults.[3]
The idea behind it is simple. When something overwhelming happens, the brain can store the memory with its original images, feelings and body sensations still “switched on”. EMDR helps the brain finish processing it, so it can be filed away as something that happened, not something that’s still happening.
How EMDR works
Here’s the process in under 30 seconds.
How EMDR helps your brain file a memory away, where it belongs.
Trauma can be stored with its images, feelings and body sensations still switched on.
You briefly hold the memory in mind while following your therapist’s guide.
It starts to feel like something that happened, not something that’s happening.
EMDR therapy at Psychcare, Wahroonga. At your pace, always in your control.
Use the Pause button to stop the animation at any time.
During EMDR, you briefly bring a memory to mind while following a bilateral (left-right) rhythm. This might be your therapist’s hand or a moving light, gentle taps on your hands or knees, or tones through headphones.
Researchers are still studying exactly why this helps. One leading idea is that holding a memory in mind while doing a second task uses up “working memory”, which makes the memory feel less vivid and less intense. A 2018 review found support for several possible mechanisms, and concluded more research is needed.[4] What clients often describe is simpler: the memory is still there, but it doesn’t hurt in the same way.
What EMDR can help with
EMDR is best researched for PTSD. A large 2020 review found EMDR may be effective for PTSD, while noting that many studies were of low quality and there wasn’t yet enough evidence for other conditions.[5] Psychologists also use it, as part of a broader plan, when past experiences seem to be driving other difficulties.
- PTSD and flashbacks
- Childhood and complex trauma
- Accidents and medical trauma
- Bullying and discrimination
- Grief and sudden loss
- Fears and phobias
- Stuck beliefs like “It was my fault”
Trauma isn’t only about “big” events. Years of feeling different, rejected or unsafe can leave their mark too.
What EMDR sessions look like
EMDR follows eight phases. You won’t jump straight into difficult memories. The early phases are about safety and preparation.
- History and planning. We talk about what brings you in and what you’d like to work on.
- Preparation. You learn grounding and calming skills, and we agree on a stop signal.
- Assessment. We choose a target memory and rate how distressing it feels, from 0 to 10.
- Desensitisation. Short sets of bilateral stimulation, with check-ins in between.
- Installation. Strengthening a helpful belief, like “I’m safe now” or “I did my best”.
- Body scan. Noticing and clearing any tension that remains.
- Closure. Every session ends with you feeling settled before you leave.
- Re-evaluation. Checking how you’re going and planning next steps.
How many sessions you’ll need depends on your history and goals. A single recent event may need fewer sessions; long-term or childhood trauma usually takes longer, with more time spent on preparation.
Neurodivergent-friendly EMDR
Many autistic, ADHD and AuDHD adults carry years of rejection, bullying, masking or feeling “too much”. Research on EMDR specifically with neurodivergent people is still limited, so we adapt the process to suit you.
Your sensory choices
If eye movements feel uncomfortable, we can use taps or tones instead, adjust the lighting, or work with eyes closed.
Clear and predictable
We explain each step before we start, use plain language, and keep a consistent session structure.
Movement and breaks
Fidgets, stimming and breaks are welcome. You can pause or stop at any time.
Neuro-affirming focus
The goal is to ease the pain of past experiences, not to change who you are.
Learn more about our neuro-affirming therapy.
EMDR at Psychcare, Wahroonga
- Medicare rebates. With a Mental Health Treatment Plan from your GP, EMDR with a psychologist can attract a Medicare rebate under Better Access. See our fees.
- In person or telehealth. We offer EMDR in our calm Wahroonga clinic, and by telehealth where it’s suitable for you.
- Find out more on our EMDR therapy page.
Common questions
Is EMDR hypnosis?
No. You’re awake, aware and in control the whole time, and you can pause or stop at any point.
Will I have to talk about my trauma in detail?
No. You briefly bring the memory to mind, but you don’t need to describe every detail. Many people find this less overwhelming than talking through trauma at length.
Will I feel worse before I feel better?
Some people feel tired or emotional after a session, or notice more dreams or memories for a few days. This is common and usually settles. We’ll make sure you have calming skills in place first, and every session ends with you feeling settled.
Can EMDR be done by telehealth?
Sometimes. We decide case by case, depending on what you’re working on and how safe and supported you feel at home.
Is EMDR right for me?
A free 15-minute call is a good way to find out. We can talk about what’s going on and whether EMDR, another therapy or a mix would suit you best.
Keep reading
When the past still feels like now, we can help
EMDR can help you move forward from experiences that still feel stuck, at your pace and always in your control. Book online, call us, or start with a free 15-minute chat.
(02) 9037 3509Suite 4 & 5, 5 Redleaf Avenue, Wahroonga NSW 2076. Telehealth Australia-wide. Psychcare is not an emergency service. If you or someone you know is in immediate danger, call 000 or contact Lifeline on 13 11 14.
Sources
- Shapiro, F. (1989). Efficacy of the eye movement desensitization procedure in the treatment of traumatic memories. Journal of Traumatic Stress, 2(2), 199–223.
- World Health Organization. (2013). Guidelines for the management of conditions specifically related to stress. WHO.
- Phoenix Australia. (2020). Australian guidelines for the prevention and treatment of acute stress disorder, posttraumatic stress disorder and complex PTSD. Phoenix Australia.
- Landin-Romero, R., Moreno-Alcázar, A., Pagani, M., & Amann, B. L. (2018). How does eye movement desensitization and reprocessing therapy work? A systematic review on suggested mechanisms of action. Frontiers in Psychology, 9, 1395.
- Cuijpers, P., van Veen, S. C., Sijbrandij, M., Yoder, W., & Cristea, I. A. (2020). Eye movement desensitization and reprocessing for mental health problems: A systematic review and meta-analysis. Cognitive Behaviour Therapy, 49(3), 165–180.
This article is general information, not personal clinical advice. EMDR should only be provided by a trained, registered health professional.