Nicola Bennett | Trauma & EMDR Therapist | Sudbury, Suffolk & Online UK
“Everyone says EMDR helps. But how can moving your eyes change anything?”
Perhaps you've heard the term EMDR recently. Maybe a friend has mentioned it, your GP has recommended it, or you've come across it whilst looking for support after a traumatic experience. Or perhaps you're simply curious about what it is and how it works.
EMDR stands for Eye Movement Desensitisation and Reprocessing. It is an evidence-based therapy best known for helping people process traumatic and overwhelming experiences. It is recommended by NICE (the National Institute for Health and Care Excellence) and the World Health Organization for PTSD.
Why does the past still affect me?
When something traumatic, overwhelming or distressing happens, our brain goes into survival mode and the experience isn't processed the way it usually would be. Parts of the experience can become locked in the brain, meaning that sights, sounds, sensations, situations or people can trigger reactions long after the experience itself has passed.
You may find yourself replaying memories or conversations. Perhaps certain situations bring up emotions that feel bigger than expected, or reminders of what happened leave you feeling anxious, tearful, angry or overwhelmed. Some people also find themselves avoiding certain people, places or situations.
How does EMDR work?
EMDR helps people process difficult experiences that continue to feel overwhelming or distressing.
During EMDR, you briefly bring a memory to mind while using bilateral stimulation, such as eye movements, tapping or tones. Many people find that memories become more distant, less vivid, less emotionally charged, and more clearly rooted in the past.
EMDR does not erase the memory or make you forget what happened. Instead, it helps the brain process the experience so that it feels less overwhelming and has less impact on how you think, feel and respond in the present.
What can EMDR help with?
EMDR is best known for helping people recover from trauma and PTSD. It can also be helpful when memories, experiences or situations from the past continue to affect life today.
This might include the impact of accidents, injuries, assaults, difficult childhood experiences, relationship trauma and medical trauma.
EMDR may also help with flashbacks, distressing memories, anxiety linked to past events, grief and loss, phobias, or low self-worth that developed through difficult experiences.
What happens during an EMDR session?
Whilst EMDR follows a structured protocol, everyone’s EMDR journey is different. Before working with difficult memories, time is spent understanding what has brought you to therapy and how it is affecting your life today.
Preparation is an important part of EMDR. This often involves building resources and steadiness so that your nervous system feels supported throughout the process. When you feel ready, we work with the memories, feelings, sensations or beliefs that continue to affect you.
As processing unfolds, people often notice changes in how they think and feel about what happened. Some describe feeling less distressed when recalling a memory, whilst others notice that the experience no longer feels as present as it once did. They may begin to see the situation differently, or recognise strengths and resources they hadn't fully appreciated before.
For some people, these shifts happen quite quickly. For others, they unfold more gradually over time.
Do I have to talk about everything that happened?
No. One of the biggest misconceptions about EMDR is that you have to talk through every detail of what happened for it to work.
Before processing begins, I will ask for some information about the memory or experience. During processing, there are short pauses between sets of eye movements or tapping, and you may be asked to briefly share what you're noticing before continuing.
You are always in control of how much you share. EMDR can still be effective without you having to describe every aspect of the experience.
How might I feel after an EMDR session?
After an EMDR session, it’s common for processing to continue for a little while. You might feel tired, notice new memories or emotions coming up, or have more vivid dreams. This is a normal part of the process, and it often settles within a day or two.
The resources and techniques we build during preparation can help you feel steadier if anything comes up between sessions. At the start of each session, we’ll check in on how things have been, so nothing is left unspoken.
Is EMDR right for me?
EMDR can be helpful when memories or experiences from the past continue to affect you today. This could be something recent, or something that happened many years ago. The key isn’t how long ago it happened – it’s whether part of you still feels affected by it.
EMDR isn't suitable for everyone at every stage of therapy. Before beginning EMDR, we’ll make sure you feel supported and resourced enough for the work. Together, we decide whether EMDR feels like the right approach for you.
EMDR isn't about forgetting what happened or pretending it didn't matter. It's about helping the past feel like the past, so it no longer has the same hold over your life today.
To learn more about EMDR therapy and whether it may be right for you, you can visit my EMDR Therapy page. If you have any questions, you're welcome to get in touch.