EMDR Therapy: Breaking Free from Trauma and PTSD

Trauma doesn't fade simply because time passes. For many Irish people living with the aftermath of traumatic experiences—whether from childhood adversity, accidents, violence, or other distressing events—the memories remain intensely vivid, triggering anxiety, flashbacks, and emotional distress years after the original event. Traditional talk therapy, while valuable, doesn't always provide the breakthrough that trauma survivors desperately need. This is where Eye Movement Desensitisation and Reprocessing (EMDR) therapy offers something different: a structured, evidence-based approach that helps the brain process traumatic memories in a fundamentally new way.

EMDR therapy has transformed trauma treatment over the past three decades, offering hope to those who thought they'd never escape the grip of their past. According to Mental Health Ireland, trauma affects a significant portion of the Irish population, with many struggling silently with symptoms of post-traumatic stress disorder (PTSD) without realising that effective treatment exists.

"The wound is the place where the Light enters you." — Rumi

What Is EMDR Therapy?

EMDR therapy is a psychotherapy approach developed by American psychologist Dr. Francine Shapiro in 1987. Unlike traditional talk therapy that focuses primarily on discussing traumatic events, EMDR uses bilateral stimulation—typically in the form of guided eye movements—to help the brain reprocess traumatic memories and reduce their emotional intensity.

The approach is based on the understanding that trauma can overwhelm the brain's natural processing abilities. When we experience overwhelming distress, memories can become "stuck" in their original, highly charged form, complete with the sights, sounds, emotions, and physical sensations from the traumatic moment. These unprocessed memories continue to trigger distress when activated by reminders in daily life, leading to the symptoms we recognise as PTSD or trauma responses.

The World Health Organization (WHO) and the National Institute for Health and Care Excellence (NICE) both recommend EMDR as a first-line treatment for PTSD, placing it alongside cognitive behavioural therapy (CBT) as one of the most effective trauma treatments available.

In Ireland, the Irish Association for Counselling and Psychotherapy (IACP) recognises EMDR as a valuable therapeutic modality, with increasing numbers of accredited therapists training in this approach to meet the growing demand for trauma-focused treatment.

How Does EMDR Therapy Work?

The process of EMDR therapy might seem unusual at first—following a therapist's fingers with your eyes while recalling difficult memories—but the neurological mechanisms behind it are increasingly well understood. Research suggests that the bilateral stimulation used in EMDR activates similar brain processes to those that occur during REM (rapid eye movement) sleep, when our brains naturally process and consolidate memories.

During an EMDR session, you'll focus on a traumatic memory while simultaneously engaging in bilateral stimulation. This dual attention allows the brain to reprocess the memory in a less emotionally overwhelming way. The memory doesn't disappear, but it loses its visceral, triggering quality. What once felt unbearably intense becomes something you can remember without being pulled back into the trauma.

The American Psychological Association (APA) describes EMDR as helping clients process traumatic memories so they become integrated with other life experiences, rather than remaining isolated and overwhelming.

According to the HSE's Mental Health Services, accessing evidence-based treatments like EMDR through both public and private services is essential for addressing the high prevalence of trauma-related conditions in Ireland.

The Eight Phases of EMDR Treatment

EMDR therapy follows a structured eight-phase approach that ensures safety and effectiveness throughout the treatment process:

Phase 1: History and Treatment Planning involves your therapist gathering information about your trauma history and identifying specific memories to target during treatment. This phase establishes safety and builds the therapeutic relationship necessary for trauma work.

Phase 2: Preparation focuses on teaching coping skills and relaxation techniques you'll use throughout therapy. Your therapist ensures you have sufficient emotional resources to handle the processing work ahead.

Phase 3: Assessment identifies the specific components of the traumatic memory, including the image, negative belief, emotions, and body sensations associated with it. You'll also identify a positive belief you'd like to hold instead.

Phases 4-7: Desensitisation, Installation, Body Scan, and Closure form the core of EMDR processing. During these phases, you'll focus on the traumatic memory while engaging in bilateral stimulation. The memory gradually loses its emotional charge, positive beliefs strengthen, and any residual physical tension is addressed.

Phase 8: Re-evaluation occurs at the beginning of subsequent sessions, ensuring the processing work has held and addressing any new material that has emerged.

"Healing doesn't mean the damage never existed. It means the damage no longer controls our lives." — Akshay Dubey

What Conditions Does EMDR Treat?

While EMDR therapy was originally developed for PTSD treatment, research has demonstrated its effectiveness across a broader range of conditions rooted in distressing life experiences:

Post-Traumatic Stress Disorder (PTSD) remains the primary condition for which EMDR shows remarkable effectiveness. Whether the trauma stems from a single incident or repeated experiences, EMDR helps reduce the core symptoms of PTSD, including intrusive memories, hypervigilance, and avoidance behaviours.

Complex PTSD (C-PTSD) involves trauma from prolonged, repeated experiences, often beginning in childhood. This might include ongoing abuse, neglect, or growing up in a severely dysfunctional environment. The European Society for Traumatic Stress Studies recognises EMDR as beneficial for complex trauma, though treatment typically takes longer and requires careful pacing.

Anxiety disorders often have roots in earlier distressing experiences. EMDR can address the underlying memories fuelling current anxiety, whether it's panic disorder, social anxiety, or specific phobias.

Depression frequently co-occurs with unresolved trauma. When depressive symptoms are linked to past experiences of loss, rejection, or failure, EMDR can help process these memories and reduce their emotional weight.

Childhood trauma responds particularly well to EMDR. Many Irish adults carry the burden of adverse childhood experiences that continue affecting their relationships, self-esteem, and emotional wellbeing. Processing these early memories can create profound shifts in how people see themselves and relate to others.

Grief and loss that becomes complicated or prolonged may benefit from EMDR. The therapy can help process the traumatic aspects of loss while allowing natural grieving to proceed.

According to Anxiety Ireland, trauma-based anxiety is common among Irish people, and treatments like EMDR offer hope for recovery beyond symptom management.

The Science Behind EMDR: What Research Shows

The evidence base for EMDR therapy has grown substantially since its development. Multiple randomised controlled trials and meta-analyses demonstrate its effectiveness for trauma treatment, with results often comparable to or exceeding other evidence-based approaches.

A comprehensive review published in the Journal of EMDR Practice and Research found that EMDR produces significant improvements in PTSD symptoms, with many clients achieving complete remission. Research indicates that 77-90% of single-trauma victims no longer meet PTSD diagnostic criteria after just three 90-minute EMDR sessions.

The National Centre for PTSD in the United States reports that EMDR is as effective as trauma-focused CBT and may work more quickly for some individuals. Brain imaging studies show that EMDR produces measurable changes in how the brain processes traumatic memories, with decreased activation in areas associated with emotional distress.

In Ireland, mental health professionals increasingly recognise EMDR's value. The Psychological Society of Ireland (PSI) acknowledges the growing evidence base supporting EMDR, and more Irish therapists are pursuing specialised training in this modality.

Research also suggests that EMDR may be particularly helpful for people who struggle with traditional talk therapy. Some individuals find it difficult to verbalise their traumatic experiences or feel overwhelmed when trying to discuss them in detail. EMDR's focus on bilateral stimulation rather than extensive narrative description makes it more accessible for these clients.

What to Expect in an EMDR Session

Understanding what happens during EMDR therapy can reduce anxiety about beginning treatment. Sessions typically last 60-90 minutes and follow a predictable structure that creates safety within the therapeutic relationship.

Your therapist will begin by checking in about your current state and any changes since the last session. Once you've identified the memory or issue to work on, you'll be asked to notice the various components: what image represents the worst part, what negative belief it connects to, where you feel it in your body, and how disturbing it feels on a scale from 0-10.

The processing phase involves focusing on these elements while your therapist provides bilateral stimulation. This might be:

Visual stimulation where you follow the therapist's fingers or a light bar moving back and forth across your visual field

Auditory stimulation using headphones that alternate tones between left and right ears

Tactile stimulation through handheld devices that vibrate alternately in each hand or gentle tapping on alternate knees or shoulders

You'll process in sets of bilateral stimulation lasting 30-60 seconds, with brief pauses between sets where you report whatever comes to mind. Your therapist guides this process, occasionally refocusing attention or introducing new elements as the memory reprocesses.

Many people worry about becoming overwhelmed during EMDR, but the structure of the therapy includes multiple safety measures. Your therapist ensures you have coping skills in place before processing begins, and you can stop at any time if you feel too distressed. The goal is to move through the material at a pace that feels manageable.

"Rock bottom became the solid foundation on which I rebuilt my life." — J.K. Rowling

EMDR for Irish People: Cultural Considerations

Cultural context matters in trauma treatment. For Irish people, certain cultural factors can influence both how trauma is experienced and how people engage with therapy.

Ireland's history includes intergenerational trauma from colonisation, famine, religious institutional abuse, and economic hardship. These collective traumas can compound individual experiences, creating complex layers of suffering that benefit from trauma-focused treatment.

The traditional Irish tendency toward stoicism and "getting on with it" sometimes prevents people from seeking help until symptoms become severe. Many Irish people grow up hearing messages like "what would people think?" or "we don't air our dirty laundry," which can create shame around acknowledging trauma and pursuing treatment.

EMDR's structured approach may appeal to Irish clients who feel uncomfortable with extensive emotional expression in therapy. The focus on bilateral stimulation rather than prolonged discussion can feel more manageable for those who struggle with vulnerability.

The growing availability of online EMDR therapy in Ireland has increased access for people in rural areas or those with mobility challenges. While in-person sessions remain ideal, remote EMDR can be delivered effectively using online platforms, bringing this treatment to communities that previously lacked access to trained therapists.

Finding an EMDR Therapist in Ireland

Accessing qualified EMDR therapy requires finding a therapist with appropriate training. The EMDR Association of Ireland maintains a directory of accredited EMDR therapists throughout the country, ensuring practitioners meet international training standards.

When searching for an EMDR therapist, consider:

Accreditation and training from recognised bodies like EMDR Europe or EMDR International Association (EMDRIA)

Experience with your specific concerns, whether that's childhood trauma, PTSD, anxiety, or other issues

Therapeutic relationship, which remains crucial regardless of the specific modality used

Practical considerations including location, fees, availability, and whether they offer online sessions

In Ireland, EMDR therapy is available through:

Private practice, where therapists typically charge between €60-120 per session depending on location and experience

Some HSE services, though availability varies by region and waiting lists can be significant

Employee assistance programmes (EAPs) offered by some employers, which may cover several sessions

Voluntary sector organisations like Pieta House that may incorporate EMDR into their trauma services

It's worth noting that EMDR typically requires fewer sessions than many other therapy approaches. While everyone's journey is different, research suggests that many people experience significant improvement within 6-12 sessions for single-trauma PTSD, though complex trauma may require longer treatment.

Preparing for EMDR Therapy

Once you've decided to pursue EMDR, some preparation can help you get the most from treatment:

Build stability first if you're currently in crisis or experiencing severe symptoms that would make processing work unsafe. Your therapist will assess whether you're ready for trauma processing or whether preliminary stabilisation work is needed.

Establish support systems outside of therapy. Having people you can talk to or lean on during treatment provides additional resources as you work through difficult material.

Attend to physical health through regular sleep, nutrition, and exercise. Trauma processing is demanding work, and physical wellbeing supports emotional resilience.

Be patient with the process. EMDR can produce rapid shifts, but healing isn't always linear. Some sessions feel transformative while others involve slower, steadier work.

Communicate openly with your therapist about what's working and what isn't. EMDR can be adjusted to suit your needs, and your feedback helps guide the treatment.

Life After Trauma: What Healing Looks Like

One of the most common questions about EMDR is whether traumatic memories will disappear entirely. The answer is nuanced: the memories don't vanish, but their quality fundamentally changes.

After successful EMDR treatment, people typically describe traumatic memories as feeling more like "regular" memories—something that happened in the past rather than something still happening to them now. The memory loses its visceral quality: the racing heart, the clenching stomach, the overwhelming emotions that once accompanied any reminder of the trauma.

You might notice that triggers no longer have the same power. A sound, smell, or situation that once sent you into panic or flashbacks becomes merely noticeable rather than overwhelming. You can think about or discuss what happened without feeling retraumatised.

Many people report improved relationships after EMDR treatment. When trauma no longer drives defensive reactions, emotional numbing, or relationship patterns, connections with others deepen and become more satisfying. Some discover that anger or irritability they'd lived with for years diminishes as underlying trauma is processed.

Self-perception often shifts profoundly. Negative beliefs like "I'm damaged," "It was my fault," or "I can't trust anyone" give way to more realistic, compassionate understandings of yourself and your experiences. This shift in core beliefs ripples through all areas of life.

Sleep typically improves as nightmares decrease and hypervigilance lessens. Many people with trauma histories describe feeling "on guard" constantly; after EMDR, this exhausting vigilance softens, allowing genuine relaxation and rest.

Combining EMDR with Other Approaches

While EMDR is powerful on its own, it often works well alongside other therapeutic approaches and lifestyle supports:

Mindfulness and meditation complement EMDR by building present-moment awareness and emotional regulation skills. These practices support the work done in sessions and provide tools for managing distress between appointments.

Physical exercise helps process trauma stored in the body and reduces overall stress levels. Activities like yoga, walking, swimming, or dancing can enhance EMDR's effects.

Medication, when prescribed by a psychiatrist or GP, may be appropriate for managing severe symptoms while engaging in trauma therapy. EMDR and medication aren't mutually exclusive; they can work together to support recovery.

Other therapy modalities like schema therapy, internal family systems, or somatic experiencing can be integrated with or sequenced alongside EMDR depending on your needs.

According to Aware, Ireland's depression charity, combining evidence-based treatments with peer support and lifestyle interventions produces the best outcomes for many people.

Moving Forward: Your Journey to Healing

If you're living with trauma's aftermath, whether from recent events or decades-old experiences, you deserve to know that healing is possible. EMDR therapy offers a path forward that doesn't require you to remain stuck in your story, reliving your trauma repeatedly, or spending years in treatment with minimal progress.

The decision to pursue trauma therapy takes courage. Acknowledging that past experiences continue affecting your present life requires honesty and vulnerability. But this courage—the willingness to face what you've been carrying—is the first step toward genuine freedom.

Trauma may have shaped your life until now, but it doesn't have to define your future. Your brain's capacity to heal, to integrate difficult experiences, and to form new patterns of thinking and responding remains intact regardless of how long you've struggled. EMDR harnesses this natural healing capacity, creating conditions where processing can finally occur.

For Irish people who've carried trauma silently, perhaps for generations, seeking treatment represents a profound act of self-compassion. It's a declaration that your wellbeing matters, that your suffering deserves attention, and that you're worthy of a life no longer dominated by the past.

The research is clear, the evidence is strong, and countless people have walked this path before you. EMDR therapy works, not through willpower or positive thinking, but through engaging your brain's innate ability to heal from psychological injury. Just as your body knows how to heal a wound when given the right conditions, your mind knows how to process and integrate traumatic memories when provided the right support.

Your trauma happened. It was real, it mattered, and its effects on your life deserve acknowledgment. But trauma doesn't have to be permanent. With EMDR therapy and the support of a qualified therapist, you can process what happened, reduce its grip on your present, and step into a future defined by your choices rather than your past.

Resources and Support in Ireland

Emergency Services:

Emergency: 999 or 112
Samaritans: 116 123 (24-hour helpline)
Pieta House: 1800 247 247 (crisis support)

Mental Health Organisations: