Tackling trauma can be scary, but therapy techniques such as eye movement desensitization and reprocessing (EMDR), can be highly effective. Myths and misconceptions regarding the dangers of EMDR therapy, as well as potential side effects, may initially deter some from trying this technique, but when provided by a licensed and trained therapist, EMDR is both safe and effective.1
What is EMDR?
EMDR is a mental health therapy technique that encourages the brain to effectively process memories and triggers that affect the way an individual perceives themselves and the world. EMDR can be practiced virtually as well as in-person.2
EMDR has been approved for treating a variety of mental health concerns, most specifically those related to trauma.6 Here are some of the most common applications of EMDR:
- EMDR for PTSD can help someone reprocess their memories to reduce fight-or-flight responses3
- EMDR for depression can help people understand the underlying experiences causing their low self-concept4,5
- EMDR can reduce anxiety by helping someone deal with their specific causes and triggers1
Is EMDR Safe?
When administered by a licensed, trained therapist, EMDR is incredibly safe. The therapist is trained to help clients learn proper grounding techniques before jumping into processing potentially distressing memories.
Are There Any Dangers of EMDR Therapy?
EMDR is a safe and effective therapy technique if practiced by an EMDR-trained therapist. Though parts of EMDR treatment may sound dangerous, a skilled therapist will help their client prepare for reprocessing prior to treatment. They will thoroughly take the client’s history and teach them coping skills that assist with managing EMDR and any potential side effects.
As with any therapy or mental health treatment that tackles difficult topics or emotions, side effects may occur. When a client sits with an uncomfortable memory, it may cause heightened emotions, but a therapist skilled in EMDR will develop a treatment plan that helps minimize this.
What Are Some Common EMDR Side Effects?
EMDR has been repeatedly shown to reduce mental health symptoms, especially with PTSD, but it can also have some uncomfortable side effects during and after sessions, like feeling more emotional and tired after sessions, or having more unpleasant memories come to the surface.1
Potential EMDR side effects include:
- Tiredness following therapy: One of the physical side effects that people often report is feeling tired after an EMDR session. This makes sense, since the brain is working hard to reprocess memories and make new connections.
- Changes in dreams: It is not uncommon for individuals to notice new dreams, or shifts in recurring dreams. Your therapist will check in with you about this throughout the treatment, as it can show that your brain is reprocessing.
- Feeling more emotionally sensitive: Staying with a disturbing memory can be tiring and it can lead to some emotional sensitivity. Make sure to take time to rest and care for yourself as needed.
- Remembering additional memories: As you focus on a past memory, other memories may arise. This can of course be unsettling. Your therapist will work with you to determine how to contain and/or work on these additional memories.
- Discomfort during EMDR: Holding a memory in mind while you work with your therapist may be uncomfortable. This discomfort may include physical sensations (such as muscle tension), tearfulness, or anger. It is important to remember that you are always in control and you can ask for a break if needed. Your therapist will assist you in managing any discomfort that may arise throughout treatment.
EMDR Myths & Misconceptions
Embarking on treatment for PTSD can be overwhelming, especially when considering a treatment that differs from traditional talk therapy. There are many myths and misconceptions about EMDR, which may also add to confusion about whether it’s the right treatment for you. Understanding how EMDR works can better help you assess if it will be beneficial for you.
Some common myths and misconceptions about EMDR include:
- EMDR is hypnosis: EMDR uses bilateral stimulation, or some sort of movement using both sides of the body, to stimulate the brain’s natural ability to process information. This typically includes eye movements of looking back and forth laterally. This use of eye movement understandably reminds some people of hypnosis, but EMDR is not hypnosis.7
- EMDR is a brand new therapy: While EMDR is certainly becoming more well known as of late, EMDR was developed over 30 years ago.1 This length of time has allowed many high-quality research studies to be conducted.
- EMDR can plant false memories: Clients may question whether EMDR is able to create false memories. Without question, EMDR cannot create a memory that was not already there.1
- EMDR might cause me to go crazy: Any type of mental health therapy has potential to be uncomfortable. While discomfort is likely, going “crazy” or becoming so uncomfortable that you cannot return from it is highly unlikely and has not been reported. Part of EMDR treatment includes thorough preparation in which your therapist will provide you with tools and skills for coping and grounding. If the discomfort feels too strong, you can always request a break.
- I’ll have to talk about all the details of the trauma at length: One of the benefits of EMDR is that you do not need to share all the details of a painful trauma, nor do you need to rehash every part. The therapist only needs to know a few details in order to help you reprocess. You have control over how much you share when it comes to details of the trauma.
- EMDR is only for PTSD: While EMDR is most commonly used for PTSD, EMDR can also treat anxiety, depression, chronic pain, and other concerns. Work with your therapist to determine if EMDR is the right technique for you.
- I can start EMDR on the first day of my therapy: While some people are ready to work on their traumatic memories immediately, EMDR requires thorough history taking, planning, and preparation.8 It will typically require a few sessions before the reprocessing begins.
Tips for Getting Started with EMDR
There are a variety of things you can do to ensure that you have a positive, effective, and safe experience with EMDR. These include finding the right therapist, being open with your therapist about your experience, learning adequate coping and grounding skills, and getting oriented to the therapy.
Follow these tips to safely get started with EMDR:
- Find an appropriately-trained therapist who has participated in a training endorsed by EMDRIA, the primary organizing body for EMDR.
- Be open and honest about how you are feeling about EMDR, both prior to and during treatment. As the client, you are in control. If working on a particular memory does not feel right or it feels too soon, be transparent with your therapist. Developing the treatment plan in EMDR is a team effort.
- Take time to learn coping skills. As part of preparation for EMDR, your therapist will help to assess your current coping skills and will teach you the skills you need to complement any reprocessing you will do in EMDR. Taking the time to practice these skills will help you to handle any discomfort that may arise during treatment.
- Ask your therapist any questions you have about the process. You will feel more comfortable as you proceed through EMDR if you understand how it works and what a typical session looks like. Feel free to ask lots of questions as you prepare for treatment.
- Plan well for sessions. Be thoughtful about preparing for your EMDR sessions. If your appointment is in person, put your phone on silent, bring some water, and ensure you have adequate time after your appointment so you do not need to rush to another engagement. If your appointment is virtual, make sure you have privacy, silence your phone, make sure the dogs have gone out – do whatever you need to do to fully focus without any distractions.
How to Find an EMDR Therapist
In order to have the safest and most effective experience with EMDR, finding a properly-trained therapist is key. Look for a therapist who has completed an EMDR International Association (EMDRIA) approved training. If this is not specified in the available information about them, you can call them or request a consultation and ask them about their certifications. You can use an online therapist directory to find a therapist in your area that is skilled in EMDR.
Final Thoughts
EMDR is an evidence-based and well-researched therapy for trauma and other disorders. When offered by an adequately-trained therapist, it is safe and effective despite myths and misconceptions.
