Resources
Understanding more about EMDR
EMDR Therapy was developed by Francine Shapiro in the 1980s and is now internationally recognised as an effective, evidence-based psychological treatment for trauma, post-traumatic stress disorder (PTSD), and complex PTSD (C-PTSD). Originally focused on eye movements, EMDR has since evolved to incorporate other forms of bilateral stimulation (BLS), such as auditory tones and tactile sensations, offering a holistic and flexible therapeutic approach.
EMDR targets distressing or traumatic memories that have become ‘stuck’ or unprocessed in the brain. These unresolved experiences can cause intrusive thoughts, overwhelming emotions, vivid flashbacks, nightmares, anxiety, and physical symptoms. EMDR works within the Adaptive Information Processing (AIP) model, which suggests that the brain—much like the body—has a natural capacity to heal and integrate difficult or traumatic experiences. However, during overwhelming or life-threatening events, this natural processing can be disrupted, leaving the memory stored in a fragmented or maladaptive form, contributing to ongoing psychological distress.
Bilateral stimulation helps individuals remain grounded in the present while revisiting past emotional wounds. This process enables the brain to reprocess and integrate the memory into a more adaptive network, reducing emotional intensity, anxiety, and trauma-related responses. These isolated memories—often stored with the original thoughts, emotions, body sensations, and negative core beliefs—can then be connected with more balanced, healthy, and adaptive understandings.
The AIP model suggests that dysfunctionally stored traumatic memories are at the root of many mental health issues, including depression, anxiety disorders, low self-esteem, phobias, and dissociation. By linking these with healthier, adaptive neural networks, EMDR facilitates deep, lasting psychological healing and emotional resilience. As Shapiro and Laliotis (2011) note, when clients make sense of their past experiences, they gain improved access to internal coping resources, emotional strength, and self-awareness. This integration fosters improved mental health, emotional regulation, and long-term relief from trauma symptoms.
- Hase, M., & Brisch, K. H. (2022). The Therapeutic Relationship in EMDR Therapy. Frontiers in Psychology, 13(May), 1–7.
- Landolt, M. A., Cloitre, M., & Schnyder, U. (2017). Evidence-based treatments for trauma related disorders in children and adolescents. Evidence-Based Treatments for Trauma Related Disorders in Children and Adolescents, 1–517.
EMDR and Anxiety Disorders
Abstract:
Over a 20-year period (1997–2017), six randomised controlled trials (RCTs) examined the effectiveness of Eye Movement Desensitisation and Reprocessing (EMDR) therapy for adults with anxiety disorders. Three of these RCTs focused on panic disorder with or without agoraphobia (PDA), two explored treatment outcomes for specific phobias, and one assessed self-esteem as a mediating factor in anxiety-related symptoms. In four of the trials, EMDR therapy showed a positive therapeutic effect in reducing symptoms of panic and phobic anxiety. One study on PDA showed partial effectiveness, while the RCT examining self-esteem did not demonstrate significant improvement.
Taken together, these findings suggest that EMDR therapy may be a promising treatment for panic disorder and specific phobias. However, further clinical research is required to strengthen the evidence base, particularly in evaluating the efficacy of EMDR for generalised anxiety disorder (GAD), social anxiety disorder, and agoraphobia. Given that Cognitive Behavioural Therapy (CBT) is currently regarded as the first-line treatment for anxiety disorders, future studies should prioritise comparative trials between EMDR and CBT to determine relative efficacy in treating various anxiety conditions.
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EMDR for Suicidal thoughts
Abstract:
Depression is a major risk factor for suicide, with research showing that over 90% of individuals who attempt suicide suffer from major depressive disorder (MDD). This randomised clinical trial aimed to assess the effectiveness of Eye Movement Desensitisation and Reprocessing (EMDR) therapy in reducing the severity of suicidal thoughts in patients with MDD.
A total of 70 participants diagnosed with major depressive disorder and suicidal ideation were randomly assigned to either an experimental group (n=35), receiving EMDR therapy, or a control group (n=35), receiving standard care. EMDR was delivered in 9 individual sessions, 45–90 minutes each, three times a week over three weeks. Suicidal thoughts were measured pre- and post-intervention using the Beck Scale for Suicide Ideation (BSSI).
Results showed a statistically significant reduction in suicidal ideation in the EMDR group, with post-test BSSI scores decreasing from 26.48±5.74 to 11.11±4.15 (p<0.001). The control group also showed a minor reduction from 26.68±5.05 to 24.93±4.42, but this change was not statistically significant (p>0.05).
Conclusion: EMDR therapy significantly reduces suicidal thoughts in patients with major depression and may serve as a valuable alternative or adjunct treatment in suicide prevention strategies for individuals with severe depressive symptoms.
Self-Care
Self-care is essential to emotional wellbeing, yet it’s often misunderstood as selfish. In reality, we cannot pour from an empty jug—just like a car needs fuel, we need regular care to function at our best.
Self-care can be simple: enjoying a quiet cup of tea without distractions, journaling your thoughts freely, or expressing yourself through drawing. A walk in nature, a swim, or a gym session not only supports your physical health but also offers space to reflect and process emotions.
Whether it’s reading a good book, listening to music, joining a local group, or relaxing in a warm bath, self-care is about choosing what uplifts you—what brings both inner peace and a genuine smile. Prioritising your mental health starts with these small, meaningful acts.