EMDR (Eye Movement Desensitization and Reprocessing) is a structured psychotherapy that helps people process distressing memories. While briefly focusing on a memory, the person follows side-to-side eye movements, taps or sounds guided by a trained therapist. Over a series of sessions, the memory usually feels less vivid and upsetting. The World Health Organization lists EMDR, alongside trauma-focused CBT, among the therapies to consider for post-traumatic stress disorder (PTSD).
Last updated: 5 November 2026
Reading time: about 10 minutes
How we wrote this guide: this guide was written by Saj Ali. It starts with guidance from the World Health Organization and US health bodies, adds published research, and every research claim links to its source.
EMDR in brief
- What it is. A structured eight-phase therapy for processing distressing memories.
- Who created it. Psychologist Francine Shapiro, who first published on it in 1989.
- What happens. Short sets of side-to-side eye movements, taps or tones while you briefly hold a memory in mind.
- Guidance. The WHO lists EMDR among therapies to consider for PTSD.
- Length. Often around 8 to 12 sessions, though this varies.
Contents
- What Is EMDR?
- Where EMDR Came From
- How EMDR Is Thought to Work
- The Eight Phases of EMDR
- What a Session Is Like
- What Health Guidelines Say
- What the Research Says
- Who EMDR Is Used For
- EMDR and Other Approaches
- Finding an EMDR Therapist
- Getting the Most From EMDR
- Frequently Asked Questions
- Key Takeaways
- Explore More on Self Help Supermarket
- Sources
What Is EMDR?
EMDR stands for Eye Movement Desensitization and Reprocessing. It is a form of psychotherapy designed to help people recover from distressing life experiences. Rather than talking about a memory in detail, you hold it briefly in mind while following back-and-forth movements or sounds, and let your mind process it (US VA National Center for PTSD).
People often describe the result as the memory still being there, but feeling further away and less charged. EMDR is used worldwide, and the EMDR Institute reports that more than 100,000 clinicians have been trained (EMDR Institute).
Where EMDR Came From
Psychologist Dr Francine Shapiro developed EMDR after noticing, during a walk in a park in 1987, that moving her eyes from side to side seemed to ease the intensity of distressing thoughts (EMDR Institute: history). She tested the idea and published her first controlled study in 1989 (Shapiro, 1989).
The method grew from a single procedure into a full eight-phase therapy, and today it is taught in many countries and recommended in several international guidelines for PTSD.
How EMDR Is Thought to Work
EMDR is based on the idea that distressing memories can stay “stuck”, stored with the original images, feelings and body sensations. Processing them in short, guided sets is thought to help the brain file them away as ordinary past memories.
Researchers are still exploring exactly why the eye movements help. A meta-analysis of 26 studies found that the eye movements added a measurable benefit, with a moderate effect in therapy studies and a larger effect in laboratory studies (Lee and Cuijpers, 2013). One common explanation is that holding a memory while doing a second task taxes working memory, making the memory feel less vivid.
The Eight Phases of EMDR
EMDR follows a structured eight-phase approach (EMDR Institute):
1. History and treatment planning
The therapist learns about your history, what you would like to change and which memories or present-day triggers to work on.
2. Preparation
The therapist explains EMDR, answers questions and teaches calming skills you can use during and between sessions.
3. Assessment
You choose a target memory and notice the image, the belief about yourself that goes with it, the emotion and where you feel it in your body.
4. Desensitisation
While holding the memory in mind, you follow sets of side-to-side eye movements, taps or tones, and notice whatever comes up between sets.
5. Installation
A more helpful belief about yourself, such as “I am safe now”, is strengthened.
6. Body scan
You notice any remaining tension in your body, which is processed in the same way.
7. Closure
Each session ends with you feeling settled, using the calming skills from preparation.
8. Re-evaluation
At the start of the next session, you and your therapist review progress and choose what to work on next.
What a Session Is Like
In a typical processing session, your therapist asks you to bring a memory to mind briefly. You then follow their hand, a light bar or a moving dot with your eyes, or listen to alternating tones or feel gentle taps, for about 30 seconds at a time. Between sets, you simply notice what comes up. You do not have to describe the memory in detail, and there is no homework (US VA National Center for PTSD).
Sessions usually last 50 to 90 minutes. The US VA National Center for PTSD describes treatment often taking about three months of weekly sessions (US VA National Center for PTSD). In the UK, NICE describes 8 to 12 sessions for adults with PTSD (NICE (UK), 2018).
What Health Guidelines Say
In 2013 the World Health Organization published guidance recommending that people with PTSD be considered for trauma-focused CBT or EMDR, noting that these therapies help people reduce vivid, unwanted, repeated recollections of traumatic events (WHO, 2013) (WHO news release, 2013).
- US VA/DoD (2023). Recommends EMDR among the individual trauma-focused psychotherapies for PTSD (VA/DoD, 2023).
- US VA National Center for PTSD. Describes EMDR as one of the most effective treatments for PTSD (US VA National Center for PTSD).
- American Psychological Association (2017). Suggests EMDR as a treatment for adults with PTSD (APA, 2017).
- UK NICE (NG116). Recommends EMDR for adults with PTSD after non-combat trauma (NICE (UK), 2018).
What the Research Says
A large review of 114 randomised trials with over 8,000 participants found that trauma-focused CBT and EMDR had the strongest evidence of the psychological treatments for adults with PTSD (Lewis et al., 2020). The eye-movement meta-analysis described above supports the added value of the bilateral movements themselves (Lee and Cuijpers, 2013).
Research continues into EMDR for other experiences, such as anxiety, phobias and distressing memories that are not PTSD, and into online and group formats.
Who EMDR Is Used For
- Adults, teenagers and children who have been through distressing or traumatic events.
- People who would prefer not to talk through a memory in detail.
- People with single events, such as accidents, and with more complex histories, where the preparation phase may take longer.
- People looking to ease nightmares, flashbacks or strong reactions to reminders.
EMDR and Other Approaches
EMDR sits among several approaches to trauma recovery. Somatic Experiencing works mainly through body sensations, and Havening uses gentle touch on the arms, hands and face. Our Somatic Experiencing vs EMDR comparison explains how they differ, and our Trauma Recovery guide covers the wider picture.
Finding an EMDR Therapist
- Look for a licensed mental health professional who has completed EMDR training approved by a national EMDR association, such as EMDRIA in the US or EMDR UK in the UK.
- Ask about their experience with the kind of difficulty you want help with.
- Ask how they handle the preparation phase and how they help you feel settled at the end of each session.
- Check fees and whether your health insurance or health service covers EMDR.
Our EMDR hub gathers videos, books and resources on EMDR in one place.
Getting the Most From EMDR
- Take your time in the preparation phase; calming skills make processing easier.
- Let your therapist know if anything feels too much; you can pause at any time.
- Rest after sessions where you can, and notice any new insights or dreams.
- Keep using your calming skills between sessions.
Frequently Asked Questions
What does EMDR stand for?
Eye Movement Desensitization and Reprocessing.
Who created EMDR?
Psychologist Dr Francine Shapiro, who published her first study on it in 1989.
What happens in an EMDR session?
You briefly bring a memory to mind while following side-to-side eye movements, taps or tones for short sets of about 30 seconds, then notice what comes up. You do not need to describe the memory in detail.
How many EMDR sessions will I need?
It varies. NICE describes 8 to 12 sessions for most adults with PTSD, and the US VA describes about three months of weekly sessions.
Does the WHO recommend EMDR?
Yes. WHO guidance from 2013 says people with PTSD should be considered for trauma-focused CBT or EMDR.
Do I have to talk about my trauma in EMDR?
Not in detail. EMDR does not require a detailed retelling of the memory.
Can EMDR be done online?
Many therapists offer EMDR online, using on-screen movements or alternating tones.
Is EMDR only for PTSD?
It is best known for PTSD, and therapists also use it for other distressing memories and experiences.
Key Takeaways
- EMDR is a structured eight-phase therapy for processing distressing memories.
- Francine Shapiro developed it in 1987 and published her first study in 1989.
- Sessions use short sets of eye movements, taps or tones while briefly holding a memory in mind.
- The WHO, US VA/DoD, APA and UK NICE all include EMDR in their PTSD guidance.
- Treatment often takes around 8 to 12 sessions.
- Choose a licensed therapist with recognised EMDR training.
Explore More on Self Help Supermarket
Use these pages alongside this one:
- EMDR hub – videos, books and resources
- Trauma Recovery – approaches and next steps
- Somatic Experiencing – Peter Levine’s body-based approach
- Havening – a gentle touch-based technique
- Somatic Experiencing vs EMDR – how they compare
- Browse all self-help techniques – compare every method on Self Help Supermarket.
Sources
- US Department of Veterans Affairs, National Center for PTSD. Eye Movement Desensitization and Reprocessing (EMDR) for PTSD. https://www.ptsd.va.gov/understand_tx/emdr.asp
- EMDR Institute. What is EMDR? https://www.emdr.com/what-is-emdr/
- EMDR Institute. The history of EMDR therapy. https://www.emdr.com/history-of-emdr/
- Shapiro, F. (1989). Efficacy of the eye movement desensitization procedure in the treatment of traumatic memories. Journal of Traumatic Stress, 2(2), 199–223. https://doi.org/10.1002/jts.2490020207
- Lee, C. W., and Cuijpers, P. (2013). A meta-analysis of the contribution of eye movements in processing emotional memories. Journal of Behavior Therapy and Experimental Psychiatry, 44(2), 231–239. https://doi.org/10.1016/j.jbtep.2012.11.001
- National Institute for Health and Care Excellence (UK). (2018). Post-traumatic stress disorder (NG116): Recommendations. https://www.nice.org.uk/guidance/ng116/chapter/Recommendations
- World Health Organization. (2013). Guidelines for the management of conditions specifically related to stress. https://www.who.int/publications/i/item/9789241505406
- World Health Organization. (2013, 6 August). WHO releases guidance on mental health care after trauma. https://www.who.int/news/item/06-08-2013-who-releases-guidance-on-mental-health-care-after-trauma
- US Department of Veterans Affairs and Department of Defense. (2023). VA/DoD clinical practice guideline for the management of posttraumatic stress disorder and acute stress disorder. https://www.healthquality.va.gov/guidelines/MH/ptsd/
- American Psychological Association. (2017). Clinical practice guideline for the treatment of PTSD in adults: Treatments. https://www.apa.org/ptsd-guideline/treatments
- Lewis, C., Roberts, N. P., Andrew, M., Starling, E., and Bisson, J. I. (2020). Psychological therapies for post-traumatic stress disorder in adults: Systematic review and meta-analysis. European Journal of Psychotraumatology, 11(1), 1729633. https://doi.org/10.1080/20008198.2020.1729633
Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.
