Evidence-based therapy that helps the brain process experiences which continue to feel emotionally or physically “stuck”.
Eye Movement Desensitisation and Reprocessing (EMDR) is one of the most extensively researched psychological therapies for trauma and is recommended by the National Institute for Health and Care Excellence (NICE) for the treatment of Post-Traumatic Stress Disorder (PTSD). Over the past three decades, research has also demonstrated its effectiveness for a range of other difficulties where distressing memories, overwhelming experiences or strongly learned emotional responses continue to influence everyday life.
At Food For Thought Therapy, EMDR is never simply about revisiting painful memories. It is about helping your brain process experiences that may not have been fully integrated at the time they occurred, allowing them to become part of your life story rather than continuing to feel as though they are happening in the present.
Whether you’re experiencing trauma, complex trauma, attachment difficulties, anxiety, phobias, OCD, grief or persistent negative beliefs about yourself, therapy begins by understanding your experiences and deciding together whether EMDR is the most appropriate evidence-based approach for your needs.
What Is EMDR?
EMDR is based on the understanding that our brains have a natural ability to process and integrate life’s experiences. Most of the time, this happens automatically. Difficult experiences gradually become memories that we can recall without becoming overwhelmed by them.
Sometimes, however, an experience is simply too much for our brain to process at the time. This may happen because the event was frightening, unexpected, prolonged, repeated or occurred when we had limited emotional or practical support. When this happens, the memory can remain stored in a way that continues to trigger intense emotions, body sensations, beliefs and survival responses long after the event has passed.
EMDR helps the brain return to these memories safely and process them in a way that allows new learning to occur. The goal isn’t to erase memories or forget what happened. Instead, it is to reduce the emotional intensity they continue to carry so they become part of your past rather than something that repeatedly intrudes into your present.
What Happens During EMDR?
Weekly EMDR or EMDR Intensives?
EMDR can be delivered in different formats, and the most appropriate option depends on your goals, availability and the nature of the difficulties you’re experiencing.
Weekly EMDR
Weekly sessions provide regular therapeutic support while allowing time between appointments to reflect, consolidate new learning and continue practising skills in everyday life.
This format may be particularly helpful if you:
- are balancing therapy alongside work, study or family commitments.
- prefer a gradual pace;
- are working with complex or longstanding difficulties;
- value ongoing support between processing sessions;
- are balancing therapy alongside work, study or family commitments.
EMDR Intensives
EMDR Intensives provide longer, more focused therapy sessions delivered over half a day, a full day or several consecutive days.
For some people, this concentrated format allows greater momentum and continuity than weekly sessions, reducing the time spent revisiting material at the start of each appointment and creating more opportunities for sustained processing.
EMDR Intensives may be particularly suitable if you:
- are travelling a long distance for therapy;
- have limited availability for weekly appointments;
- would prefer a more concentrated period of treatment;
- are preparing for a significant life event;
- have previously completed preparation work and are ready for focused trauma processing.
Not everyone is suitable for intensive work, and this is something we will discuss carefully during assessment. Where appropriate, intensive therapy is always preceded by thorough assessment and preparation to ensure it is both safe and clinically appropriate.
Weekly EMDR
50-90 minute sessions
Regular weekly pace
Time to consolidate between sessions
Ideal for ongoing therapeutic work
EMDR Intensive
Half-day or full-day sessions
Focused, concentrated therapy
Greater continuity and momentum
Ideal when weekly sessions are difficult
What Can EMDR Help With?
EMDR may be appropriate for people experiencing:
- Post-Traumatic Stress Disorder (PTSD)
- Complex PTSD
- Childhood Trauma
- Attachment Trauma
- Phobias
- Panic Disorder
- Traumatic Grief
- Medical Trauma
- Birth Trauma
- Performance Anxiety
- Persistent Negative Self-Beliefs
- OCD
The Evidence Behind EMDR
EMDR is one of the most extensively researched psychological treatments for trauma and is recommended by NICE for the treatment of PTSD. Research consistently demonstrates that EMDR can reduce trauma symptoms, improve emotional wellbeing and support long-term recovery.
Over recent years, the evidence base has expanded to include a broader range of difficulties, including complex trauma, specific phobias, grief and some anxiety disorders. As with all evidence-based practice, decisions about treatment are guided not only by research but also by clinical expertise and your individual experiences, preferences and goals.
Food For Thought
Sometimes knowing that something is in the past isn’t enough for it to feel that way. EMDR supports the processing and integration of experiences that continue to feel emotionally present.
A Note from Agi
One of the things I value most about EMDR is the way it helps us make sense of responses that can otherwise feel confusing or frustrating. Our minds and bodies are remarkably adaptive. During overwhelming experiences, they do what they can to help us survive, cope and keep going. Sometimes, however, what was protective or understandable then continues to shape how we feel, respond or understand ourselves long afterwards.
For some people, this feels like “I know it’s over, but it doesn’t feel over.” For others, it may be getting caught in painful conclusions such as “It was my fault,” “I should have stopped it,” “I’m not safe,” “I can’t trust anyone,” or “There must be something wrong with me.” A person may understand intellectually that these beliefs aren’t the whole story and yet find that, emotionally, they still carry enormous weight.
EMDR isn’t about erasing memories, forcing someone to relive everything in detail or telling them they should simply “move on.” Instead, it creates an opportunity to process both distressing experiences and the meanings that have become attached to them, allowing new information, perspectives and associations to become more accessible.
For me, the aim isn’t to make difficult experiences meaningless or pretend they didn’t matter. What happened remains part of someone’s story, but the memory doesn’t have to continue carrying the same intensity, meaning or influence in the present. As processing develops, there can be greater space for choice, connection, self-understanding and ways of responding that fit who the person is now, rather than what they had to learn in order to cope then.
Frequently Asked Questions
Is EMDR only for PTSD?
No. Although EMDR is best known for treating PTSD, research also supports its use for a range of other difficulties, including complex trauma, phobias, panic disorder, traumatic grief and some anxiety-related difficulties. It may also be integrated into treatment for OCD, chronic pain or low self-esteem where clinically appropriate.
Do I have to talk about everything that happened?
No. Unlike some therapies, EMDR does not require you to describe every detail of your traumatic experiences. We’ll develop a shared understanding of what has happened, but much of the processing takes place internally without needing to repeatedly retell your story.
How many EMDR sessions will I need?
The number of sessions depends on your goals, the nature of the experiences you’re working through and whether you have experienced a single traumatic event or more complex, repeated trauma. Some people benefit from relatively brief treatment, while others require a longer course of therapy. We’ll review progress regularly and make decisions collaboratively throughout.
How do I know if I would benefit from an EMDR Intensive?
EMDR Intensives are not suitable for everyone. During assessment, we’ll consider your goals, current stability, support network and the nature of the experiences you would like to process before deciding whether weekly therapy or an intensive format is likely to be the most appropriate option.
Will EMDR make me relive my trauma?
No. While distressing memories are activated during processing, the aim is not to re-traumatise you. Therapy is carefully paced, and processing occurs while remaining grounded in the present. Many people describe gaining a new perspective on their experiences rather than feeling overwhelmed by them.
Can EMDR help if I don’t remember everything?
Yes. It is common for traumatic memories to feel fragmented or incomplete. EMDR does not require perfect recall. We work with the information that is available while respecting that some memories may remain unclear.
Is EMDR suitable if I am autistic or have ADHD?
Yes. My practice is proudly neurodiversity-affirming. Therapy is adapted to recognise differences in sensory processing, communication, emotional regulation and executive functioning while remaining grounded in evidence-based practice.
Can EMDR be combined with other therapies?
Absolutely. Depending on your formulation, EMDR may be integrated with CBT, Schema Therapy, Compassion Focused Therapy or Acceptance and Commitment Therapy. Therapy is guided by your individual needs rather than a one-size-fits-all model.
Do you offer EMDR online?
Yes. Research suggests that EMDR can be delivered effectively online for many people. I offer EMDR both online across the UK and in person from my clinics in Menai Bridge and Llandudno.
What if I feel nervous about starting EMDR?
Feeling apprehensive is completely understandable. Many people worry that trauma therapy will be overwhelming or that they’ll lose control of their emotions. A significant part of EMDR involves preparation, ensuring you feel supported and equipped before any trauma processing begins. You will never be expected to move faster than feels clinically appropriate.
How Do We Start?
If you’re considering EMDR and would like to explore whether it’s the right approach for you, you’re welcome to book a free 15-minute discovery call or arrange an initial assessment.
Together, we’ll develop a shared understanding of your experiences, discuss your goals and decide whether weekly EMDR or an EMDR Intensive is the most appropriate evidence-based approach for your needs.
Whether you’re looking for support with trauma, complex trauma, childhood experiences, phobias, panic, grief or persistent negative self-beliefs, therapy begins with understanding your experiences and creating a personalised plan for healing.