Is EMDR Therapy Right for Me? What the Science Says

What Is EMDR Therapy?

EMDR therapy is a structured, eight-phase approach that helps people process distressing memories. It uses bilateral stimulation (eye movements, tapping or sounds) while focusing on a traumatic event. This process helps the brain reprocess painful experiences so they feel less overwhelming and no longer trigger the same emotional or physical reactions.

Does EMDR Work? What the Research Shows

The short answer is yes: EMDR works, especially for PTSD.
The World Health Organization (WHO), American Psychiatric Association (APA) and U.S. Department of Veterans Affairs all recognise EMDR as an evidence-based treatment for trauma and PTSD.

Dozens of randomised controlled trials show that EMDR is as effective as trauma-focused Cognitive Behavioural Therapy (CBT) and, in many cases, produces results more quickly. Meta-analyses also suggest that EMDR can reduce PTSD symptoms, anxiety and depression in fewer sessions than traditional talk therapy.

EMDR for PTSD and Beyond

Most research has focused on EMDR for PTSD, but therapists also use it to address:

• Childhood trauma and attachment wounds

• Complex PTSD (C-PTSD)

• Anxiety and panic

• Depression

• Grief and loss

• Phobias and performance issues

For complex trauma or dissociation, EMDR usually works best as part of a phased treatment plan that includes stabilisation and preparation before processing traumatic memories.

What an EMDR Session Feels Like

A typical EMDR session might include:

1. Identifying a target memory and the beliefs or sensations linked to it

2. Using bilateral stimulation while noticing thoughts, feelings or body sensations

3. Allowing the brain to reprocess and integrate the memory

4. Strengthening new, more adaptive beliefs such as “I am safe now”

Clients often describe feeling less “hijacked” by memories and more present in their daily lives after EMDR therapy.

A Real-Life Example: EMDR for Single-Incident Trauma

To see EMDR therapy in action, let’s look at a brief case example (details anonymised).

Case Study:
Anna, a 32-year-old professional, was involved in a serious car accident. Although she was physically unharmed, she began to panic whenever she got behind the wheel. She avoided driving, felt her heart race at traffic lights and experienced intrusive flashbacks of the crash.

During EMDR therapy, Anna and her therapist identified the target memory: the moment she saw headlights coming towards her. As she recalled this scene, she followed eye movements guided by her therapist. Initially, she felt intense fear and tightness in her chest, but as the sets of eye movements continued, her body sensations shifted. The fear gave way to relief and a sense of safety.

After several sessions, Anna reported being able to drive without panic for the first time since the accident. The memory of the crash was still there, but it no longer overwhelmed her. She could recall it as something that had happened in the past rather than reliving it in the present.

Takeaway: EMDR is especially effective for single-incident traumas such as accidents, assaults or medical emergencies. For many clients, it reduces distress quickly and restores a sense of control.

Who Should Consider EMDR Therapy?

EMDR may be suitable if:

• You have experienced trauma and feel “stuck” despite talk therapy

• You struggle with flashbacks, nightmares or body responses linked to the past

• You want a structured, research-backed method for trauma healing

When EMDR might not be the first step:

• If you are currently in crisis or unsafe

• If you have untreated severe dissociation and need stabilisation first

• If you have not yet developed basic grounding and coping skills
  
  

How to Find a Qualified EMDR Therapist

Not every therapist is trained in EMDR. Look for someone who:

• Is certified by EMDRIA or a recognised EMDR training institute in your country

• Has experience with your specific concerns (for example, PTSD, dissociation or childhood trauma)

• Provides a safe, paced and collaborative approach

You can use our Trauma Directory to search for vetted EMDR therapists near you and ensure you are working with a true specialist.

Final Thoughts

So, does EMDR work? The science is clear: EMDR is one of the most effective trauma therapies available today. If you are struggling with PTSD or trauma symptoms, EMDR therapy can help you reprocess painful experiences, reduce distress and reclaim your life.

Take the next step towards healing. Explore our directory and find a qualified EMDR therapist near you.