When one first hears about Eye Movement Desensitisation and Reprocessing (EMDR) it’s common to feel confused or unsure about what’s involved. There are a lot of assumptions floating around, some of which are helpful and others which can be misleading, that can stop people from exploring a therapy that either might help them or one that might promise something that cannot be promised. This article aims to address the most common misunderstandings about EMDR, to explain what the evidence says and to offer practical insights on how to think about EMDR if you’re considering it.
What Is EMDR?
EMDR stands for Eye Movement Desensitisation and Reprocessing. It was developed in the United States in the 1980s by psychologist Francine Shapiro. Although many people associate it with Post-Traumatic Stress Disorder (PTSD and / or CPTSD) its use has expanded over decades of research and clinical practice.
At its core EMDR is a structured process built around the Adaptive Information Processing model. This is a theory that suggests emotional distress results from memories that have not been fully processed by the brain. This means that something that has happened can sometimes intrude on the present and feel like it’s still happening. EMDR aims to help the brain re-process those memories so that they become less emotionally charged and distressing, which can reduce the intensity and / or frequency of distressing symptoms like anger, overwhelm, flashbacks, nightmares, panic attacks and so on.
Myth 1 - “EMDR is just eye movements”
A common image associated with EMDR is someone following a therapist’s fingers with their eyes. It looks like a simple eye-tracking exercise, but there’s more to it than that.
In EMDR bilateral stimulation, which can be eye movements, hand taps or sounds is just one part of a much broader therapeutic framework. EMDR is typically delivered within an eight-phase process, which means that there’s a framework for practitioners to work with in collaboration with the client.
Myth 2 - “EMDR is easy to do and anyone can administer it”
EMDR might look straightforward, but it requires specialised training and clinical experience. It is an advanced psychotherapy model and EMDR therapists have trained in another modality. For example, I'm a psychodynamic counsellor and an EMDR practitioner.
EMDR can be a helpful way of reducing anxiety, fear and flashbacks, so a mental health clinical background is an essential prerequisite for the effective application of the work. It is best practice for EMDR training providers to require evidence of the therapist's accreditation with professional bodies. This this is something you can also check.
There’s more to EMDR than waving fingers or tapping hands. A qualified therapist will observe, guide and support you through moments that might feel distressing and / or intense. Together you can adjust the pace of the work and agree on the best way to support you in feeling safe and grounded not just during the sessions, but in-between them too.
Myth 3 - “EMDR erases or removes memories”
One of the most worrying misconceptions is that EMDR makes memories disappear or rewrites history. It does not. What EMDR does is to facilitate a change in the emotional impact of a memory. That means that a previously overwhelming memory may feel more distant, the emotional charge and distress can diminish in frequency and / or intensity. You will still remember the event, but it no longer triggers the same level of stress.
It was once described to me as like going from a vivid picture pinned right in front of the person, pulling them in every time they remembered, to feeling like an old photograph on a wall that could be looked at without intense emotions being evoked.
Myth 4 - “EMDR is only for PTSD”
Early research on EMDR focused on PTSD, especially trauma from combat or accidents. Today the evidence supports its use for a broader range of issues, including:
- Complex trauma (C-PTSD)
- Anxiety
- Depression
- Phobias
- Grief and loss
- Panic symptoms
EMDR can be a helpful way of working with past experiences that exert an emotional pull in the present whether a clinical PTSD diagnosis exists or not.
Myth 5 - “You must describe your trauma in detail”
Some people worry that they’ll have to relive painful moments in vivid detail. That’s not always what’s required. EMDR does involve recalling distressing memories, but it does so in a controlled, paced way. You decide how much you want to share and when.
Therapists often balance processing with stabilisation to ensure that you have coping resources and grounding skills that are practiced throughout the process. You might be asked to name or think about a memory without narrating every detail of it. The purpose isn’t to re-live the event but to re-process it so it becomes less overwhelming.
Myth 6 - “EMDR works instantly”
There’s no instant switch in any form of therapy. Some people experience shifts quickly; others take longer. How long you might need to be in therapy for is dependent on the nature and complexity of the experiences you’ve had, how ready you feel to engage with memories, your overall emotional regulation and support network, amongst other considerations like money and time available.
While EMDR can sometimes produce noticeable relief earlier than traditional talk therapy, it mustn’t be thought of as a quick fix. It can take months of work and the length of the work is a question that you can discuss with your therapist.
Myth 7 - “EMDR is experimental or unproven”
EMDR is not a fringe therapy. It has been widely studied and is recognised as an evidence-based approach for trauma-related distress by major health organisations internationally. EMDR is one of the therapies recommended by the National Institute for Clinical Excellence (NICE) for treatment of PTSD.
That doesn’t mean EMDR is right for everyone or that it works in the same way for every person but it does mean that it has a solid research basis and clinical track record.
Thinking About EMDR for Yourself?
If you’re considering EMDR:
- Look for a therapist with accredited EMDR training
- Ask about their experience working with your specific concern (e.g., anxiety, trauma, depression)
- Talk openly about your hopes and fears before starting
Different therapies suit different people. What matters most is finding a qualified practitioner who you think you can work with and one who you feel understood and supported by.
If you want to learn more about my approach to EMDR and working with traumatic experiences, please take a look at my profile on FindAtherapy.org.