Guide
What is EMDR therapy, and how does it work?
A plain-language guide to EMDR — what it is, how it works, the eight phases of treatment, and what it can help with.
What is EMDR?
EMDR stands for Eye Movement Desensitisation and Reprocessing. It's a structured, evidence-based therapy designed to help the brain reprocess distressing memories so they feel less overwhelming and intrusive. Rather than analysing a memory endlessly, EMDR works with the brain's own capacity to make sense of difficult experiences.
It's most widely used for trauma and PTSD, and is recognised for post-traumatic stress by major bodies including the World Health Organization. As with any therapy, it isn't a guaranteed fix, and how people respond varies — but for many, it offers genuine relief.
How does it work?
EMDR is built on the Adaptive Information Processing model — the idea that the mind naturally moves towards healing, much as the body heals a wound. When an experience is overwhelming, it can get "stuck", stored with the original images, beliefs and body sensations still raw. That's why a memory can feel as though it's happening now, years later.
In EMDR, you briefly bring a memory to mind while following sets of bilateral stimulation — usually side-to-side eye movements, but also gentle tapping or tones. This dual focus seems to help the brain reprocess the memory and link it to more adaptive information, so it gradually loses its charge. The memory doesn't disappear; it just stops hijacking the present.
The eight phases of EMDR
EMDR follows a structured, eight-phase process. The pacing is collaborative, and you'll spend as long as you need on safety and preparation before any memory processing begins.
History and planning
We get to know your history and what you'd like to work on, and map out the memories or themes that might be worth targeting.
Preparation
Before any processing, we build grounding and stabilisation skills so you have reliable ways to feel steady and safe.
Assessment
For a chosen memory, we identify the image, the belief attached to it, the emotions and where you feel it in your body.
Desensitisation
While you hold the memory in mind, we use sets of bilateral stimulation — guided eye movements, tapping or tones — and notice what shifts.
Installation
We strengthen a more helpful, adaptive belief about yourself in place of the old negative one.
Body scan
We check for any remaining physical tension linked to the memory and keep processing until it settles.
Closure
Every session ends with you feeling grounded and resourced, whether or not the memory is fully processed.
Re-evaluation
At the next session we review what's changed and decide together where to go from here.
What EMDR can help with
- Post-traumatic stress (PTSD)
- Complex and childhood trauma
- Distressing memories that intrude or feel 'stuck'
- Hypervigilance, flashbacks or nightmares
- Trauma underlying anxiety or low mood
- Feeling unsafe or easily overwhelmed
EMDR over telehealth. For some clients, EMDR can be delivered safely online with the right preparation — a private space, a stable connection, and a clear plan for grounding if anything feels like too much. You can read more on the trauma & EMDR therapy page.
Frequently asked questions
What does EMDR stand for?
Eye Movement Desensitisation and Reprocessing. It's a structured therapy developed to help the brain reprocess distressing memories so they lose their intensity, drawing on what's called the Adaptive Information Processing model.
How does the eye movement part actually help?
The idea is that brief, focused attention on a memory paired with bilateral stimulation (side-to-side eye movements, tapping or tones) supports the brain's natural ability to process and 'file away' difficult experiences — much as the body heals a wound once what's blocking it is removed.
Will I have to relive the trauma in detail?
No. EMDR is paced and collaborative, and it doesn't require talking through every detail. We focus on safety and stabilisation first, and you stay in control of what we work on and how fast we go.
How long does EMDR take?
It varies. Some single-incident traumas respond within a handful of sessions, while complex or long-standing trauma usually takes longer. We set goals early and keep checking that the work feels useful.
Can EMDR be done over telehealth?
For some clients, yes — with a private, safe space and careful preparation. We agree a grounding plan together and only move at a pace that feels manageable for you.
General information only. This article isn't a substitute for personal psychological advice, and EMDR isn't suitable for everyone. If you're in distress, contact your GP or Lifeline on 13 11 14. In an emergency, call 000.
Curious whether EMDR could help?
I'm a psychologist and a member of the EMDR Association of Australia, offering trauma-focused telehealth sessions across Australia. Book a time or send a short question first.