Find an Eye Movement Desensitization and Reprocessing (EMDR) Therapist

What EMDR is and the principles behind it

EMDR is a therapeutic approach developed to help people process traumatic or highly distressing memories so that those memories feel less intense and intrusive. At its core is the idea that distressing memories can become stuck in the brain with the original emotional charge intact, and that targeted processing can help the mind reframe and integrate the memory in a less disruptive way. Therapists use bilateral stimulation - typically guided eye movements, taps or tones - alongside focused attention on a troubling memory to encourage this reprocessing. This is not about erasing memory but about reducing the distress and changing the way a memory influences your thoughts, feelings and behaviour.

What EMDR is commonly used for

EMDR is most often associated with trauma and post-traumatic stress, including single-incident trauma such as an accident and more complex or repeated trauma such as childhood abuse. Beyond trauma, EMDR is used by many practitioners to address a range of difficulties that involve intrusive memories or strong emotional responses. You may find EMDR helpful for anxiety, panic, phobias, complicated grief, performance anxiety and certain aspects of obsessive thinking. In some cases, clinicians incorporate EMDR into broader treatment plans for long-term psychological distress where past events continue to shape present-day responses.

What a typical EMDR session looks like

Assessment and preparation

The first sessions with an EMDR-trained therapist focus on assessment, history and preparation. Your therapist will take a detailed history of the issues you want to work on and identify specific target memories to process. They will also help you develop practical stabilisation skills so you have ways to manage strong emotions between sessions. This might include grounding exercises, breathing techniques and ways of recognising when you need a pause. Consent and shared understanding of the goals are established before any reprocessing begins.

Desensitisation and reprocessing

Once you and your therapist agree on targets, the reprocessing phase begins. You will be asked to bring to mind a specific image, the accompanying negative belief about yourself, and the emotions and physical sensations linked to the memory. While focusing on these elements, you follow the therapist's bilateral stimulation - for example by tracking their hand movements with your eyes or noticing alternating taps or tones. This is done in short sets, and the therapist checks in regularly to see what has changed. The process allows the memory to be re-examined and for new, more adaptive associations to emerge. Sessions can feel emotionally intense at times, but the therapist guides pacing to help you remain within your capacity to process.

Closure and follow-up

Each session ends with closure so you leave feeling anchored and able to cope. The therapist will use calming techniques and may suggest activities to support processing between appointments. Progress is reviewed in subsequent sessions, and your therapist may target related memories or update the goals as you move forward. The number of sessions required varies depending on the nature and complexity of the issues you bring.

How EMDR differs from other approaches

EMDR differs from other therapies in its explicit use of bilateral stimulation within a structured, phased protocol focused on memory processing. Cognitive behavioural therapy tends to focus on identifying and changing unhelpful thoughts and behaviours, often using exposure techniques in a gradual way. EMDR may involve elements of exposure but the emphasis is on the processing of memory networks and the adaptive resolution of past experiences rather than repeated, prolonged discussion or homework-based cognitive restructuring. Psychodynamic approaches explore long-standing patterns and their unconscious roots over a length of time, while EMDR is more targeted on specific distressing memories and the emotional charge they carry. Many therapists integrate EMDR with other approaches, so you might experience a blended programme tailored to your needs.

Who is a good candidate for EMDR

EMDR can be appropriate for people who experience intrusive memories, flashbacks, nightmares or strong emotional reactions rooted in past events. It is often considered where specific past incidents are clearly connected to current difficulties. People who feel ready to revisit painful memories in a structured way and who can work collaboratively with a therapist to develop coping strategies tend to do well. There are situations where careful consideration is needed before starting EMDR - for example if you are experiencing very unstable mental health, active substance dependence or very severe dissociation. In such cases your therapist may prioritise stabilisation work first, or decide together on an alternative pathway until you are ready for memory-focused processing. A registered or accredited EMDR practitioner should discuss suitability and risks with you before beginning therapy.

How to find the right EMDR therapist

When searching for an EMDR therapist you should consider training and accreditation, clinical experience, registration with a recognised UK professional body and a therapeutic approach that fits your needs. Look for therapists who list EMDR training and ongoing professional development, and who are open about their experience with the kinds of issues you want to address. You may prefer a counsellor who specialises in trauma, or someone who integrates EMDR within broader trauma-informed practice. Practical matters such as session length, frequency, fees and whether the therapist offers face-to-face or remote appointments are also important. Many therapists offer an initial consultation so you can ask about their EMDR training, how they structure treatment and what you might expect. It can help to enquire how they manage emotional distress during sessions and what aftercare they recommend.

What to expect in terms of time and outcomes

The pace of EMDR varies widely from person to person. Some people notice relief from specific symptoms after a few sessions, while others need a longer course of therapy to address multiple or complex memories. Outcomes also depend on factors such as the duration of traumatic exposure, current life stressors and the consistency of therapy. A good practitioner will set realistic goals with you and review progress regularly. You should expect an evidence-informed discussion about possible benefits and limits, with attention to your wellbeing throughout the process.

Next steps

If you think EMDR might help, take time to read therapist profiles below and arrange an initial consultation with someone whose experience matches your needs. Asking about accreditation, experience with specific issues and how they handle safety and aftercare will help you make an informed choice. Trust your instincts when you assess whether a therapist feels like a good fit, and remember that it's reasonable to contact more than one practitioner before deciding. Finding the right EMDR therapist can be a decisive step toward processing difficult memories and reducing their impact on your life.