What to Expect from EMDR Therapy
By Dr Aisha Tariq
EMDR (Eye Movement Desensitisation and Reprocessing) has one of the least inviting names in therapy. Most people who come to me asking about it have read just enough to be intrigued and slightly confused. That’s fair. Here’s what it actually involves.
The basics
EMDR is a therapy designed to help your brain process difficult memories, particularly traumatic ones, that haven’t been fully processed and are still causing problems. When something distressing happens, our brain sometimes stores the memory in a way that keeps it “live.” EMDR helps your brain file it away properly, so it becomes a memory you have rather than something that keeps happening to you.
The distinctive feature is bilateral stimulation, usually following your therapist’s finger with your eyes, though some therapists use tapping or sounds instead. It sounds odd, I know. But the evidence base behind it is strong, and the results can be remarkable.
You won’t just dive straight in
One of the biggest misconceptions about EMDR is that you’ll walk into your first session and immediately start processing a traumatic memory. That doesn’t happen.
The first few sessions are about preparation. Your therapist will take a detailed history, understand what you’re dealing with, and, crucially, make sure you have enough coping strategies to manage any difficult feelings that come up during processing. This isn’t a rush job. If you’ve been carrying something heavy for a long time, your therapist needs to make sure you’re steady enough before you start unpacking it.
Some people find this preparation phase frustrating because they want to get on with it. But it’s genuinely important. The preparation is what makes the processing safe.
What processing actually looks like
When you get to the processing phase, your therapist will ask you to bring to mind a specific memory, not in vivid detail, just enough to activate it. While you hold that memory, you’ll follow their finger (or focus on tapping) back and forth.
What happens next is hard to describe because it’s different for everyone. Some people experience a rush of emotion. Some notice the memory changing, becoming less vivid, less distressing, or connecting to other memories. Some feel physical sensations shifting. Some don’t notice much at all in the moment but feel different afterwards.
Sessions are usually 60–90 minutes because the processing needs time. Your therapist will check in regularly, and you can stop at any point.
The between-session bit
After a processing session, you might feel tired, a bit emotional, or oddly lighter. Some people have vivid dreams. These are all normal signs that your brain is continuing to process.
Your therapist will usually ask you to notice what comes up between sessions: any thoughts, feelings, dreams, or memories, and to write them down if you can. This isn’t homework in the way CBT homework is. It’s more like paying attention to what your brain is doing.
How many sessions?
For a single traumatic event, some people see significant improvement in 3–6 sessions of processing (plus preparation). For complex trauma, such as multiple events or difficulties that started in childhood, it takes longer, and the preparation phase may be more extensive.
EMDR isn’t a quick fix, but it can work faster than people expect, particularly for clearly defined traumatic memories.
Who is it for?
EMDR was originally developed for PTSD and is very effective for it. But it’s also used for anxiety, phobias, grief, and other difficulties that have a strong emotional memory component. It’s not ideal for everyone, and your therapist will help you work out whether it’s the right approach for you.
Interested in EMDR therapy in Glasgow? Find EMDR therapists in our directory or get in touch for a personalised recommendation.