Guide
EMDR (eye movement desensitisation and reprocessing) is a psychotherapy that helps treat memories of difficult or traumatic events, so that they no longer cause so much suffering in the present. The World Health Organization recommends it for post-traumatic stress.
How it works
When an event is too intense, it can stay “stuck” in memory, with its images, emotions and sensations, as if it were still happening. EMDR helps the brain reprocess it: you focus on the memory during short sets of bilateral stimulation (eye movements, taps or sounds). The memory isn’t erased, but it becomes a memory of the past, less charged.
A little theory · One of the explanations studied is the “working memory” account: thinking about a memory while following movements with your eyes takes up part of your attentional resources, and this makes the memory less vivid and less emotionally charged when you think about it again (van den Hout and Engelhard, 2012).
The phases
- Taking the history and setting goals.
- Preparation and stabilisation: building resources (calm place, container, grounding).
- Reprocessing the chosen memories, at your own pace.
- Re-evaluation at each session.
EMDR therapy has eight phases; here they are grouped into six steps. The first two (history, preparation) can take several sessions: a memory is only worked on when you have resources to stabilise yourself.
A little theory · The World Health Organization recommends EMDR therapy, along with trauma-focused CBT, for post-traumatic stress (WHO, 2013). A meta-analysis confirms its effectiveness for post-traumatic stress, while noting that many studies are small (Cuijpers et al., 2020).
Who it is for
People who have experienced one or more difficult events, and also other difficulties linked to memories. The therapy is always preceded by an assessment and is adapted to each person.
Worksheets to practise
- 90 · What to expect from EMDR therapy · Understanding the phases and preparing your questions
- 92 · The container · Setting aside, for a while, what overwhelms you
- 93 · Coming back to the here and now · Grounding yourself when a memory intrudes
- 95 · My resources · Gathering what holds me up: people, places, qualities, memories
- 96 · After a difficult session · Looking after yourself between two sessions
- 45 · My calm place · Building an inner resource of calm (stabilisation)
Sources
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford.
World Health Organization (2013). Guidelines for the Management of Conditions Specifically Related to Stress. WHO.
Cuijpers, P., Veen, S. C. van, Sijbrandij, M., Yoder, W. & Cristea, I. A. (2020). Eye movement desensitization and reprocessing for mental health problems: A systematic review and meta-analysis. Cognitive Behaviour Therapy, 49(3), 165-180.
van den Hout, M. A. & Engelhard, I. M. (2012). How does EMDR work? Journal of Experimental Psychopathology, 3(5), 724-738.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
