Eye Movement Reprocessing & Desensitisation Therapy (EMDR)
Finding Freedom from the Past: Understanding EMDR Therapy
Our Past affects our Present
Sometimes, even when we know a difficult experience is behind us, its emotional impact lingers. Memories of distressing or invalidating events can remain vivid and disruptive — shaping the way we think, feel, and behave in the present, often outside of our awareness.
If you find yourself stuck in patterns of anxiety, self-doubt, or low self-worth — especially when you know those patterns don’t match your reality — it may be that unprocessed memories are still influencing how you see yourself and the world. EMDR therapy offers a way of working directly with these experiences so they no longer hold the same emotional power.
What is EMDR Therapy?
EMDR (Eye Movement Desensitisation and Reprocessing) is an evidence-based approach developed to help people process and move on from distressing memories. It doesn’t aim to erase your memories, but rather to reduce their emotional intensity and support your brain in making new, healthier associations.
EMDR uses bilateral stimulation — typically through eye movements, tapping, or alternating sounds — to activate the brain’s natural processing system. This allows previously “stuck” or overwhelming experiences to be reprocessed in a way that’s less distressing and more adaptive.
How Does EMDR Work?
When something overwhelming happens and the brain isn’t able to fully process it at the time, the memory can remain “frozen” in its original emotional and sensory state. These memories may not always be conscious, but they can still affect how you feel and act today — especially when something in your current life triggers them.
EMDR helps you safely access and reprocess these memories, so that they are no longer driving your reactions or reinforcing old, unhelpful beliefs about yourself. Instead of reliving the past, you can start responding more flexibly in the present.
What Can EMDR Help With?
EMDR has been shown to be highly effective in treating:
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Trauma and PTSD (single-incident and complex trauma)
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Anxiety and panic disorders
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Depression and low self-worth
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Grief and loss
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Phobias and performance anxiety
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Childhood experiences of neglect, rejection, or bullying
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Shame, guilt, and chronic self-criticism
EMDR and Imposter Syndrome, Perfectionism, and Self-Doubt
EMDR can be particularly helpful if you struggle with imposter syndrome, feeling like a fraud, perfectionism, or persistent self-doubt — especially when these patterns feel rooted, irrational, or hard to shift even when you know the facts don’t support them.
Many of these struggles can be traced back to earlier experiences:
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Being criticised, dismissed, or compared in childhood
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Experiencing rejection, failure, or humiliation in school or work
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Feeling like love or approval had to be earned through achievement or perfection
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Internalising beliefs like “I’m not good enough,” “I don’t belong,” or “I have to prove myself”
Even if those moments seem small or long ago, they can leave lasting emotional imprints. When triggered in the present — such as when you’re praised, challenged, or expected to lead — these memories can fuel the sense that you’re a fraud, or that failure is just around the corner.
EMDR helps by targeting and reprocessing these underlying memories, reducing the emotional charge they carry and loosening their grip on your sense of identity. You can begin to see yourself more clearly, not through the lens of past wounds, but from a more grounded and compassionate perspective.
Is EMDR Right for You?
If you’ve tried talking about your struggles but still feel like something deeper is holding you back — EMDR might be worth exploring. It’s a powerful, focused approach to help you move through old experiences and into a more confident, connected, and present way of living.
I’m a trained EMDR therapist and offer a safe, structured space to help you process the past and move forward in line with your values and goals.
EMDR Therapy – Frequently Asked Questions
What is EMDR therapy?
EMDR (Eye Movement Desensitisation and Reprocessing) is a structured therapy developed by Dr. Francine Shapiro in the late 1980s. It helps the brain process experiences that got “stuck” in raw form - memories that carry the emotions, body sensations, and negative beliefs from the time they happened.
When a memory is unprocessed, it can keep fuelling problems in the present, like anxiety, self-doubt, perfectionism, or a sense of “not being good enough.” EMDR helps the brain reprocess these memories so you can keep the useful learning but let go of the emotional charge.
How does EMDR actually work?
During EMDR, we identify a troubling memory or belief and bring it into focus while using bilateral stimulation (usually side-to-side eye movements, taps, or sounds). This stimulates the brain’s natural processing system, allowing the memory to be “digested” properly and linked up with more adaptive information.
Clients often report that the memory becomes less disturbing, feels more distant, or is easier to think about without being overwhelmed. New, healthier beliefs (“I did the best I could,” “I am capable,” “I’m safe now”) tend to emerge naturally.
What kinds of issues does EMDR help with?
EMDR is best known for trauma and PTSD, but it’s also used widely for:
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Anxiety and panic
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Low self-esteem and shame
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Phobias and fears
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Perfectionism and procrastination
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Grief and loss
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Medical trauma or health anxieties
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Performance issues (public speaking, interviews, exams)
Research shows it can help with both “big-T” trauma (like accidents, abuse, combat) and “small-t” experiences (such as criticism, bullying, or conditional praise) that quietly shape how we see ourselves.
Can EMDR help with imposter syndrome?
Yes - and it can be very powerful here. Imposter syndrome isn’t just about the present; it’s often rooted in earlier experiences that planted beliefs like:
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“I’m not good enough.”
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“People will see through me.”
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“My worth depends on achievement.”
These beliefs often trace back to childhood experiences of being criticised, compared to others, or only valued when performing well. EMDR can target those “stuck” memories and help loosen their grip.
By reprocessing them, people often find their self-doubt softens. They can approach challenges without the same paralysis or harsh inner voice, and even install “future templates” - imagining themselves handling work situations with more confidence and calm.
What might an EMDR session for imposter syndrome look like?
We’d start by mapping your experiences: when imposter feelings show up, what they say to you, and where they might link back to. Using tools like the “floatback,” we trace present-day fears (e.g. “I’ll mess this up”) to their earliest memory.
Once those memories are identified, we use EMDR processing (eye movements, tapping, or sounds) until the intensity reduces. Then, we install more balanced beliefs (e.g. “I can learn and grow,” “I belong here”) and rehearse future scenarios where you respond with steadiness instead of avoidance or overworking.
Will EMDR erase my self-doubt completely?
Probably not - and that’s not the goal. Self-doubt is a normal human experience, especially when doing things that matter. The aim of EMDR isn’t to delete doubt but to change how much power it has over you.
After processing, many people describe that the old imposter voice is quieter and easier to dismiss, leaving more room for self-compassion and authentic confidence.
How quickly does EMDR work?
It varies. Some people notice big shifts within just a few sessions, especially if there’s a single clear memory. For others, particularly when self-doubt is layered with years of perfectionism, shame, or workplace stress, it may take longer.
We always work at your pace, making sure you feel safe, prepared, and supported throughout.
Is EMDR safe? Will I have to relive everything?
You won’t have to retell or relive every detail. EMDR works with how the brain holds the memory, so you only need to bring enough into awareness for processing.
We also spend time preparing: developing a “safe place,” learning grounding tools, and building resources so you feel supported both in and between sessions.
How is EMDR different from CBT or other therapies?
CBT focuses on identifying and challenging unhelpful thoughts. EMDR goes deeper, working with the memory networks that give those thoughts their emotional punch.
Many people who’ve tried talk therapies find EMDR helps shift the felt sense of the problem in a way that words alone sometimes can’t.
Do I need to know the exact memory behind my imposter feelings?
Not necessarily. Sometimes you’ll remember a specific moment (“the time I froze in front of the class”), but other times it’s more of a vague sense. EMDR has techniques like the floatback that can uncover where the feelings began.
Even if you don’t consciously remember, the process can still work by starting from current triggers.
Will losing my imposter syndrome make me less driven?
This is a common worry. Many people fear that without the pressure of self-doubt, they’ll lose their motivation. In reality, what often happens is the opposite: people become more effective once they’re not weighed down by fear and avoidance.
Instead of overworking to prove yourself or procrastinating out of fear, you’re freer to focus on meaningful goals and values.
Is EMDR evidence-based?
Yes. EMDR is endorsed by the World Health Organisation (WHO), the American Psychiatric Association (APA), and the NHS as an effective treatment for trauma. Over 30 randomised controlled trials and hundreds of studies support its use for PTSD, anxiety, and related difficulties.
While fewer studies look specifically at imposter syndrome, the overlap with anxiety, shame, and perfectionism makes EMDR a natural fit.
What if I feel nervous about starting?
That’s completely normal. Early sessions aren’t about diving straight into memories - they’re about understanding your situation, building resources, and making sure you feel safe. You’ll always be in control of the pace, and we only process memories when you’re ready.