Like a lot of scientific breakthroughs, serendipity is behind the origin of Eye Movement Desensitization and Reprocessing (EMDR). In 1989, an American psychologist, Francine Shapiro, while walking through the woods one day realised that her own negative emotions lessened as her eyes darted from side to side. She developed these technique, and when she tried it on her clients, she found it to be efficacious.
Though it is a relatively new and non-traditional form of psychotherapy, it has been especially helpful in the treatment of post-traumatic stress disorder (PTSD) which is often associated with vehicular accidents, physical assault and military combat.
It is recognised as an effective treatment modality by the American Psychiatric Association, the International Society for Traumatic Stress Studies, the Substance Abuse and Mental Health Services Administration, the U.S. Dept. of Veterans Affairs/Dept. of Defense, The Cochrane Database of Systematic Reviews, and the World Health Organization.
What Is EMDR?
This therapy is based on the client’s rapid and rhythmic eye movements to reduce psychological stress and decrease the impact of emotionally charged memories of past traumatic events.
The eye movements divert the clients’ attention. This helps the recall of events a less traumatising experience. With every session, the psychological response is successively dulled until eventually, they can deal with it.
How EMDR Unlocks Natural Healing
Think of EMDR as giving your brain the right tools to file away old painful experiences properly. When trauma happens, memories can get “stuck” with all their original fear, helplessness, and physical tension. These memories don’t behave like normal ones—they feel fresh and raw when triggered, even years later.
EMDR uses bilateral stimulation (rhythmic left-right patterns through eye movements, gentle taps on hands, or soft tones) to kickstart the brain’s natural processing system. It’s similar to what happens during REM sleep, when the mind naturally sorts through daily experiences.
Various studies done over the years have helped establish its efficacy. The American Psychiatric Association (APA) states that EMDR is effective for treating symptoms of acute and chronic PTSD. The Department of Veterans Affairs and the Department of Defense have jointly issued clinical practice guidelines that “strongly recommended” EMDR for the treatment of PTSD in both military and non-military populations. Other reputed professional organizations have also endorsed EMDR, making it a credible treatment option.
Clients stay completely awake and in control, briefly focusing on a memory while following the therapist’s guidance, then sharing whatever thoughts or feelings surface.
What EMDR Helps With
People turn to EMDR for:
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Recovery from accidents, assaults, or violence
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Easing chronic anxiety, phobias, sexual abuse or panic attacks
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Processing grief and complicated loss
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Overcoming performance blocks at work or in sports
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Managing intense stress responses that feel disproportionate
The Eight Phases of EMDR Therapy
EMDR therapy follows a clear, proven eight-step process that keeps therapy safe and systematic.
Phase 1: Getting to Know Your Story
We start with open conversation about your life experiences, current challenges, and what specifically feels overwhelming. This helps identify which memories need attention first and uncovers your existing strengths for coping. Think of it as creating a personalized roadmap for healing.
Phase 2: Building Your Safety Tools
Before diving into memories, you learn practical ways to stay grounded. This might include imagining a peaceful “safe place” you can visit mentally, or simple breathing techniques to manage strong emotions. We practice the eye movements or tapping together so everything feels familiar and comfortable.
Phase 3: Targeting the Memory
We pick one specific memory and break it down into pieces: the image that bothers you most, the negative thought it brings up (like “I’m not safe”), the emotions attached, and physical sensations in your body. You rate how distressing it feels (0-10 scale) and how true a positive belief (like “I’m safe now”) feels (1-7 scale). This gives us a clear starting point.
Phase 4: Letting the Memory Shift
Here’s where the magic happens. You hold that memory image, negative thought, emotion, and body feeling in mind while following my guidance through 20-30 seconds of eye movements or taps. Whatever new thoughts, pictures, or feelings come up, you share them. We repeat this process, letting your brain naturally reprocess the memory until it feels much more neutral.
Phase 5: Strengthening New Beliefs
Once the distress fades, we pair the original memory image with your preferred positive belief while doing more stimulation. You keep rating how true that positive belief feels until it settles in solidly—like rewriting the story your brain tells itself about that experience.
Phase 6: Checking Your Body
With the memory image and new belief in mind, you scan your body from head to toe. Any leftover tension or discomfort gets a quick round of stimulation until your whole body feels calm and clear. This confirms the memory isn’t hiding anywhere physically anymore.
Phase 7: Closing Strong
Even if we’re midway through processing, we make sure you leave feeling stable. This means returning to your safe place imagery, relaxation breathing, or other grounding tools. I might suggest simple ways to track insights between sessions, like noting dreams or sudden positive shifts.
Phase 8: Checking Progress
At the start of our next session, we review how that memory feels now, recheck your ratings, and see what new memories or triggers have appeared. This keeps us focused on steady progress toward your goals.
What to Expect in Session
Sessions typically last 60-90 minutes in a comfortable, private setting with your therapist. You’ll sit across from each other as you follow simple hand movements with your eyes, feel gentle taps on your hands, or listen to soft tones—whichever method feels most natural for you. No hypnosis, no endless reliving of trauma, no homework required. Just focused, structured processing with built-in safety measures at every step.
Virtual sessions work just as effectively with your therapist, using screen-shared visuals for eye movements, audio tones, or self-guided taps. Many people feel pleasantly tired but noticeably lighter afterward—like their mind completed important behind-the-scenes reorganizing while staying completely in control.
Your therapist guides the process, adapts to what emerges for you, and ensures you end each session feeling stable and grounded, whether processing feels complete or continues naturally between meetings.
Advantage Of Eye Movement Desensitization and Reprocessing (EMDR)
Those who choose EMDR can expect to avoid medications that are often long term and also have side effects.
It is often seen that the client is unable to place trust in the therapist right at the start, which is natural. Eye Movement Desensitization and Reprocessing (EMDR) works even in these situations.
If the client is uncomfortable with talking, EMDR works in favour because it does not involve too much talking.
Are There Any Side Effects of EMDR Therapy?
EMDR therapy is quite safe, especially because it avoids the use of prescription medications.
The client may experience light-headedness and a sense of heightened awareness immediately after the session, and some also report of having vivid, realistic dreams when the therapy is on. Some might find it triggering to deal with trauma in the initial sessions, but the therapy is known to have a positive outcome in the long run.
The therapists are aware of these situations, and they assist in helping the client deal with these symptoms.
In Conclusion
EMDR therapy has proven efficacy in treating PTSD related trauma and also conditions like anxiety, depression, and panic disorders.
Since this modality doesn’t involve prescription medications, it is often preferred by those who may want to avoid the side effects related to these medications. Some are also known to try the therapy in conjunction with medication for synergistic results.
Ensure that EMDR therapy is administered by certified, licensed therapists as they have undergone rigorous training and possess the requisite experience in EMDR. The certification process requires many hours of supervision, training, and delivery of EMDR. Only a therapist with the required knowledge and skill can be trusted to help in the healing process from the difficult and traumatic experiences in one’s life.
Common Questions About EMDR
Isn’t EMDR just hypnosis?
Not at all. You’re wide awake, talking with me between every stimulation set, and directing where the processing goes based on what surfaces for you. Complete control stays with you.
Do I have to relive every painful detail?
No. We work with whatever image, feeling, or thought feels most charged right now. The process naturally uncovers what needs attention without forcing deep dives.
How does Insightful Counselling deliver EMDR in Singapore?
Our SAC-registered therapists provide the complete eight-phase EMDR protocol through comfortable in-person sessions and flexible online platforms. Whether you’re a busy professional, expat, or local resident, we tailor EMDR to your unique needs and schedule.
Can EMDR help if my issues aren’t “severe trauma”?
Absolutely. Many clients work through painful breakups, public speaking fears, family conflicts, or chronic stress patterns that keep them stuck. Any experience that feels disproportionately painful when remembered can benefit.
What if I get emotional during sessions?
That’s normal and expected. Every phase includes tools to help you manage emotions safely. Most people feel lighter and more hopeful after sessions, even if processing feels intense during.
