March 24, 2026
What actually is EMDR? How does it work? And does it really help with birth trauma, loss, or anxiety? A Bristol psychotherapist explains, without the jargon.
If you've been looking into trauma therapy, you've probably come across EMDR. Maybe a friend mentioned it. Maybe your GP suggested it. And maybe you're sitting there thinking: What actually is it? How does moving your eyes help with trauma? Does it really work?
As a psychotherapist in Bristol, I get those questions. All the time.
EMDR is one of the most effective treatments for trauma. It's recommended by NICE (the National Institute for Health and Care Excellence) for post-traumatic stress disorder (PTSD). But it's also used for birth trauma, anxiety, grief, and a range of other difficulties.
In this blog, I'll explain what EMDR is, how it works, what to expect in a session, and whether it might be right for you.
EMDR stands for Eye Movement Desensitisation and Reprocessing.
The name sounds technical, but the idea is actually quite simple: traumatic memories get stuck.
When something overwhelming happens, your brain can't process it the way it would a normal memory. Instead of becoming a story from the past, something that happened, that you remember, but that doesn't feel like it's happening now, the memory gets frozen in time.
When something reminds you of it, a sound, a smell, a sensation, it feels like you're right back there. Your body reacts as if the trauma is happening in the present.
EMDR helps your brain unstick those memories. It uses bilateral stimulation, usually eye movements, but sometimes taps or sounds, to help your brain process the memory in a different way. By giving the working memory a job in attending to the bilateral stimulation, the brain is forced to think about the memory in a different way, using the hippocampus, the part of the brain that usually goes off line when a trauma memory occurs.
Short answer: yes.
The research supports its use during pregnancy for reducing trauma symptoms, and NICE guidelines don't rule it out, they just emphasise it should be done carefully by someone trained.
I've supported lots of pregnant clients through EMDR. Whether it's fear from a previous birth, anxiety after loss, or old stuff you don't want to carry into parenthood, we work at a pace that feels manageable.
I've written a whole post on EMDR during pregnancy if you want to dig deeper.
This is what people really want to know. What actually happens in an EMDR session?
Before we ever do any eye movements, we spend time understanding what's brought you here. What are the memories that feel stuck? What's happening in your life now? What support do you have?
This phase is about building safety and trust. There's no rush.
This is one of the most important phases. I teach you grounding techniques, ways to feel safe and present, both in sessions and between them.
We make sure you have the resources you need before we ever touch the traumatic memories. You're always in control. We go at your pace.
We identify a specific memory to work on. What's the image that captures the worst part? What negative belief comes with it? (I'm not safe. I'm powerless. It was my fault.)
And crucially: what would you rather believe? (I am safe now. I have choices. It wasn't my fault.)
This is the part people are most curious about.
I'll ask you to hold the memory in mind while I guide you through sets of eye movements (or taps, or tones). You don't have to talk about what happened. You just notice what comes up.
And what comes up is often surprising. Your brain starts to make connections. Memories you hadn't thought about in years. Insights. Shifts.
Between sets, I'll ask: What do you notice now? You tell me. I don't interpret. I just follow your lead.
Over time, the memory starts to feel less intense. What was a 10 out of 10 becomes a 4, then a 2. It becomes a story from the past, not something that feels like it's happening now.
Once the memory is processed, we strengthen the positive belief you wanted to have. We use eye movements to help that belief land, to make it feel true, not just something you're telling yourself.
Trauma lives in the body. So we check: when you hold the memory now, what do you notice in your body? Any tension? Any tightness? If there's anything left, we process that too.
Every session ends with grounding. You leave feeling stable, not raw. If there's still more to process, we'll come back to it next time.
At the start of the next session, we check in. How have you been? Has anything shifted? Sometimes processing continues between sessions, new insights, different dreams, changes in how you feel.
People often ask me: Is it scary? Do I have to talk about everything?
It's not scary. It can be intense at times, you're processing something that's been stuck for a long time. But you're always in control. You can stop at any time. You don't have to talk about what happened if you don't want to.
I often describe it as like watching a train from the platform. You're not in the train. You're not being pulled along. You're just watching what goes past, with someone beside you who knows how to help.
Most people find it surprising. They expect it to feel overwhelming, and instead it feels... gentle. Your brain knows what to do. It just needs the right conditions.
EMDR was originally developed for PTSD, and it's one of the most researched treatments for trauma. But it's also used for:
Birth trauma - Processes the memory of the birth so it no longer feels like it's happening now
Pregnancy loss - Helps with the trauma of loss, scans, or medical interventions
Sexual trauma - Processes memories that may be affecting relationships, trust, and sense of safety
Childhood trauma - Helps unstick early memories that are still affecting how you see yourself and the world
Anxiety and panic - Addresses the traumatic experiences that often underpin anxiety
Grief - Especially when the loss was sudden or traumatic
Phobias - Processes the experience that created the fear
Yes. EMDR is a safe, evidence-based therapy when delivered by a trained professional.
It's been used for decades with thousands of people. The World Health Organisation (WHO) and NICE both recommend it for trauma.
That said, EMDR can bring up difficult material. That's why the preparation phase, building grounding skills and safety, is so important. You don't process trauma without having the resources to handle what comes up.
If you're pregnant, EMDR can be adapted. We work more gently, with shorter sets, and focus on stabilisation if needed.
EMDR might be a good fit if:
EMDR might not be the right fit if:
If you're not sure, that's okay. We can talk about it.
I'm trained in EMDR, and I use it alongside CBT, ACT, CFT, and IPT depending on what you're bringing.
What I love about EMDR is that it works with the body, not just the mind. Trauma isn't just a story we tell ourselves, it's held in our nervous system, our sensations, our reactions. EMDR meets it there.
It also respects that you don't have to talk about what happened. You can process the memory without reliving it in words. For a lot of people, that feels safer.
I work gently, at your pace. You're always in the driver's seat.
How long does EMDR take?
It depends on the complexity of the trauma. A single incident might take a few sessions. Complex trauma, many events over time, takes longer. We'll keep checking in on what feels right.
Do I have to talk about what happened?
No. You can if you want to, but you don't have to. The eye movements do the work. You just notice what comes up.
Is EMDR safe during pregnancy?
Yes, when adapted. We work more gently, use shorter sets, and make sure you feel grounded and safe. I've supported many pregnant clients with EMDR.
Can EMDR help with birth trauma?
Yes. Birth trauma is one of the things I work with most often. EMDR helps the memory of the birth stop feeling like it's happening now, so you can be present with your baby and your life.
Does EMDR work for childhood trauma?
Yes. EMDR was originally developed for trauma, including childhood experiences. It helps process memories that may have been stuck for decades.
What if I don't remember everything?
That's common. You don't need to remember everything. Your brain knows what it needs to process. We work with what's there.
I'm a psychotherapist based in Bristol. I work with people navigating trauma, grief, loss, and the huge transition into parenthood.
I'm trained in EMDR, CBT, ACT, CFT, and IPT. I don't use a one-size-fits-all approach. We'll figure out together what works for you.
If you're not sure whether EMDR is right for you, that's okay. We can have a conversation about it.
If you're carrying memories that feel stuck, if your body reacts as if the past is still happening, you don't have to keep carrying it alone.
I offer a free, no-pressure consultation. We can talk about what's brought you here, what you're hoping for, and whether working together feels right.
Click here to book a free consultation.
Set up your appointment today, choosing between meeting in person or virtually.
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