I receive repeated requests for a clear introduction to EMDR (eye-movement desensitisation and reprocessing) – what it is, who it can help, and what sessions look like. On that basis, I made the following video:
EMDR is a powerful type of therapy that was initially developed by Francine Shapiro for working with traumatic events, but which has since been found to be effective with a wide range of other mental health concerns. It can also be helpful beyond mental health, for example in coaching.
The “eye-movement” part of the name EMDR is also somewhat misleading, as we do not have to use eye-movements. We can use tapping, which can be performed either by the therapist or via self-tapping. We can use left-right sounds. We can also use more creative techniques like painting or even drumming. The main thing we are looking for is something that help us to keep one part of our attention on the event we are processing, and another in the here and now.
I hope the video is helpful. If you have any questions, do get in touch!
If you’ve ever struggled with sleep, you’ve probably been offered the usual advice: avoid screens before bed, keep your room dark, and stick to a bedtime routine. While these sleep hygiene tips sound great in theory, they don’t always work—especially for those dealing with insomnia.
Here’s the problem: Sleep hygiene is about creating a good sleep environment, but it doesn’t address the real issue behind chronic sleep struggles—your relationship with sleep itself. If you’ve tried everything and still find yourself tossing and turning, you’re not alone. In fact, rigidly following sleep hygiene rules can sometimes increase sleep anxiety, making it even harder to rest.
That’s where Cognitive Behavioral Therapy for Insomnia (CBT-I) comes in. Unlike sleep hygiene, CBT-I is a structured, evidence-based approach that targets the thoughts and behaviors keeping you awake. It helps you break free from the cycle of sleepless nights by resetting your sleep patterns, managing anxiety around sleep, and rebuilding confidence in your ability to rest.
I have been delivering CBT-I to people across the lifespan in adult and paediatric setting since training in it on Colin A. Espie‘s course at University of Glasgow sleep centre in 2011. I initially delivered it as part of a trial looking at CBT for insomnia in primary care that resulted in this article.
Each group was facilitated by two IAPT psychological wellbeing practitioners [i.e. me at the time], recent graduates, most but not all with psychology undergraduate degrees, who had undertaken a 1-year 1 day per week certificate course in low-intensity psychological interventions.
I have been lucky enough to have opportunites to work in sleep and build experience over the subsequent years, both before and since becoming a clinical psychologist. I have witnessed the huge beneficial impacts that optimising people’s sleep can have. I am currently working on a tailored CBT for insomnia package – watch this space for further updates.
In my latest video, I break down why sleep hygiene alone isn’t the solution—and how CBT-I can help you finally get the sleep you need. If you’re tired of struggling with insomnia, this might be the game-changer you’ve been looking for.
Watch now and take the first step toward better sleep!
When most people think of EMDR (Eye Movement Desensitization and Reprocessing) therapy, they often associate it with healing past traumas. While EMDR is indeed renowned for its transformative power in processing distressing memories, its applications extend far beyond the past. One of its most innovative uses is addressing anxiety and fear about future events through techniques like the Flashforward and Future Template. These approaches empower people to break free from paralysing fear of the unknown and build confidence to face what lies ahead.
The Flashforward Technique: Facing the Worst-Case Scenario
What is it? The Flashforward Technique in EMDR is designed to tackle anticipatory anxiety by targeting imagined worst-case scenarios. This technique helps clients confront their fears about what might happen and process the intense emotional response tied to these fears.
How it works: The therapist begins by supporting the client to imagine the feared future event. This might be a catastrophic failure, a personal loss, or any overwhelming possibility causing distress. Once the worst-case scenario is visualized, the therapist uses bilateral stimulation (such as eye movements or tapping) to process the emotions and reduce the fear’s intensity.
Why it helps: By addressing the fear at its core, the Flashforward Technique desensitises the individual to the catastrophic imagery, allowing them to think about the future without the same level of dread or avoidance. Clients often report feeling a sense of calm and resilience as well as thinking differently about the future event after engaging in this process.
The Future Template: Building Confidence for What’s to Come
What is it? The Future Template prepares clients to handle future situations with confidence and ease. Rather than addressing fears directly, this technique installs a positive and adaptive response to upcoming challenges.
How it works: The therapist collaborates with the client to imagine a future event where they want to feel empowered and capable. This might be a job interview, public speaking event, a driving test, or even navigating a challenging conversation. Once the scenario is envisioned, we use bilateral stimulation to reinforce positive beliefs and emotions associated with the event. This helps the brain “rehearse” success, strengthening neural pathways that support confidence and competence.
Why it helps: The Future Template helps clients mentally prepare for upcoming situations by shifting their mindset from fear to empowerment. It replaces self-doubt with positive beliefs like “I am capable” or “I can handle this.” This shift allows clients to approach future events with a sense of readiness and self-assurance.
Who Can Benefit from These Techniques?
Both the Flashforward Technique and Future Template are effective for individuals experiencing:
Performance anxiety: Fear of public speaking, auditions, or presentations
Life transitions: Moving to a new city, starting a new job, or entering a new relationship
Anticipatory grief: Anxiety about losing a loved one or other impending challenges
Generalized anxiety: Persistent worry about the future
Combining the Past, Present, and Future in EMDR
EMDR therapy is unique in the way it addresses past, present, and future concerns. By processing past traumas, clients often find that their present triggers and future fears become less overwhelming. The Flashforward Technique and Future Template take this a step further by directly targeting how individuals perceive the future, ensuring they’re not just free from their past but also equipped to thrive moving forward.
Final Thoughts
The future is inherently uncertain, and it is natural to sometimes feel apprehensive about what’s to come. However, with the tools provided by EMDR—particularly the Flashforward Technique and Future Template—individuals can transform their relationship with the future. These techniques address anxiety, replacing it with a sense of calm, confidence, and readiness.
If you’re struggling with future-focused anxiety or want to explore how EMDR can help, consider EMDR. The journey to a brighter, more empowered future could be just a session away.
I am officially an EMDR Europe Accredited Practitioner. I am chuffed to be Accredited, having practised EMDR (Eye Movement Desensitisation and Reprocessing) since becoming an EMDR Practitioner in 2021. Accreditation means that I have met the following criteria:
Completed a recognised EMDR Europe training – with EMDR Academy in the UK
Completed a minimum of 50 EMDR sessions (over 250 at the time of writing)
Treated a minimum number of 25 clients (over 50 at the time of writing)
Undertaken over20 hours consultation/ clinical supervision with an EMDR Europe Consultant which includes witnessing my EMDR clinical work
Had my accreditation supported by an EMDR Europe Consultant and a colleague who vouched for my clinical practice.
The process of accreditation was really helpful and educational, and it serves as quality assurance for potential clients. It has been a privilege to work with so many people and witness the effectiveness that EMDR can have in a relatively short time frame.
EMDR is an evidence-based treatment that has been found to be effective with:
Post-Traumatic Stress Disorder (PTSD)
Complex PTSD
Anxiety
Panic attacks
Phobias
Performance anxiety
Nightmares
Chronic illness
Depression
Grief and loss
Pain
Addictions
Behavioural issues
Relationship issues
Please see the video at the top of this post for more information about EMDR.
If you have any questions about EMDR, please do get in touch or leave a comment.
As an “EMDR Practitioner”, qualified to work with adults and children, EMDR is one of the therapies I offer. Whilst it was originally developed for helping people to overcome traumatic experiences, it has since been found to be effective in treating a wide range of other concerns including:
Anxiety
Panic attacks
Phobias
Performance anxiety
Nightmares
Chronic illness
Depression
Grief and loss
Pain
Addictions
Behavioural issues
Relationshiop issues
The first stage of EMDR therapy involves assessment of the current problems, and what the client wants to work on. Sources of support and techniques to stay grounded and manage difficult symptoms are also explored and practiced. A plan is made collaboratively, taking into account pastexperiences, how their effects are manifesting in the present, and the client’s hopes for the future. Techniques the client can use to stay well in the here and now are also explored and strengthened before embarking on processing. Once the client feels ready, EMDR processing can begin.
The process involves the client bringing a target memory to mind, and the therapist supporting them to make side-to-side movements with their eyes, arms or via tracking sounds or tactile stimulation. It is thought that these side-to-side movements help the mind to shift into a mode where it is able to process unpleasant memories, taking away their power. This does not mean that the memories are gone, but the client’s relationship with them shifts to a more manageable, healthy one. Some people describe it as shifting from having a traumatic, vivid and visceral memory to simply “something that happened”. They might also find that their physical symptoms, such as pain or tension, improve.
EMDR Association explanation video
Prince Harry talks about his experiences of EMDR
EMDR can be helpful for adults and children. Adaptations can be made for people at different developmental levels and with different sensory needs.
EMDR association explanation video for children
You are welcome to contact me if you would like to explore EMDR therapy options.
The article Dr Naomi Boycott and I wrote about using Acceptance and Commitment Therapy for the treatment of non-epileptic seizures was recently published in the British Psychological Society’s Clinical Psychology Forum (Issue 347). It focuses on a service we developed for people who experience non-epileptic seizures, seeing people individually and in groups.
We felt that ACT was an especially appropriate model for helping people to manage their non-epileptic seizures for various reasons. These included the focus on living a life in a way that does justice to our values, the use of mindfulness processes to increase present-moment awareness and reducing experiential avoidance, as well as the emphasis on pain being a necessary part of living a full life. Russ Harris’s excellent Embracing Your Demons article gives a concise overview of ACT. We found that the model was generally well accepted. We also brought in strategies from more traditional CBT approaches and Compassion-Focussed Therapy as well as systemic and psychodynamic ways of formulating and working.
We found a range of resources that proved useful along the way. Here’s a selection of them:
A recent study has found evidence to suggest that performing acts of kindness can reduce the degree to which people with social anxiety avoid situations they might find anxiety-provoking.
