EMDR therapy has gained widespread recognition and research support, but misconceptions still persist. Whether you’re considering EMDR or just curious, it’s important to separate myth from reality.
Let’s address the most common myths about EMDR therapy.
Myth 1: “EMDR is hypnosis”
The Truth
EMDR is not hypnosis. They are entirely different approaches.
- Full awareness: During EMDR, you remain fully conscious and aware of your surroundings
- You’re in control: You can stop at any time and maintain complete control
- No trance state: EMDR doesn’t involve altered states of consciousness
- Active participation: You actively engage in the process, not passively receiving suggestions
- Memory access: Memories emerge naturally, not through guided recall or suggestion
The confusion may stem from the focused attention involved, but attention and hypnosis are very different things.
Myth 2: “EMDR is just a placebo”
The Truth
Extensive research proves EMDR’s effectiveness beyond placebo effects.
- Over 30 randomized controlled trials demonstrate significant effects
- Studies comparing EMDR to placebo conditions show clear superiority
- The WHO, APA, and VA endorse EMDR based on rigorous evidence
- Brain imaging shows objective changes after EMDR treatment
- Effects persist at follow-up—placebo effects typically don’t last
For more on the research, see our scientific evidence page.
Myth 3: “Eye movements don’t really matter”
The Truth
Research shows eye movements (and other bilateral stimulation) contribute specifically to EMDR’s effects.
- Studies show eye movements reduce memory vividness and emotionality more than fixed gaze conditions
- The working memory hypothesis explains why this happens and is supported by research
- Removing eye movements reduces treatment effectiveness
- The effects are consistent across multiple studies and researchers
Early criticism questioned whether eye movements mattered, but subsequent research has confirmed their importance.
Myth 4: “EMDR creates false memories”
The Truth
EMDR doesn’t implant or suggest memories.
- EMDR works with existing memories you bring to treatment
- Therapists don’t suggest what you should remember
- The process processes what’s already there, not creating new content
- Proper EMDR training emphasizes avoiding suggestion
- Research on memory and EMDR shows it processes rather than creates memories
This myth may confuse EMDR with discredited “recovered memory” techniques, which are entirely different.
Myth 5: “EMDR only works for PTSD”
The Truth
While EMDR was developed for trauma, it’s now used effectively for many conditions.
Research supports EMDR for:
- PTSD and trauma (strongest evidence)
- Anxiety disorders
- Panic attacks
- Phobias
- Depression (especially trauma-related)
- Grief and loss
- Performance anxiety
- Chronic pain
The common thread is that EMDR helps process disturbing experiences and their effects.
Myth 6: “EMDR is a quick fix”
The Truth
EMDR can work faster than some therapies, but it’s not magic or instant.
- Single-incident adult trauma may resolve in 3-6 sessions
- Complex trauma typically requires longer treatment
- Preparation phases are essential before processing
- “Faster” doesn’t mean rushed—it means efficient
- Some people need more time, and that’s normal
EMDR is efficient, not instant. Proper treatment takes the time it needs.
Myth 7: “You have to relive your trauma in EMDR”
The Truth
EMDR minimizes the need to describe or relive traumatic events.
- You don’t need to give detailed verbal accounts of trauma
- Brief focusing on the memory is all that’s needed
- Processing happens internally without narrating
- This makes EMDR easier for many people than talk-based therapies
- You stay grounded in the present while processing the past
Some exposure to the memory occurs, but it’s brief and controlled—very different from prolonged reliving.
Myth 8: “EMDR isn’t real therapy—it’s just waving fingers”
The Truth
EMDR is a comprehensive eight-phase psychotherapy protocol, not just eye movements.
The eight phases include:
- History taking and treatment planning
- Preparation and stabilization
- Assessment of target memories
- Desensitization with bilateral stimulation
- Installation of positive beliefs
- Body scan for physical residue
- Closure and stabilization
- Reevaluation
Eye movements are just one component of a sophisticated treatment approach.
Myth 9: “Anyone can do EMDR—you don’t need a therapist”
The Truth
Effective EMDR therapy requires trained professional guidance.
- Proper assessment is essential for safety
- Trauma processing can be destabilizing without support
- Therapists monitor and adjust the process in real-time
- Training includes learning to handle complications
- Self-practice is appropriate for stress relief, not trauma processing
While bilateral stimulation exercises can be used for general wellness, processing traumatic memories should only be done with a qualified therapist.
Myth 10: “EMDR is dangerous”
The Truth
EMDR is generally safe when properly administered by trained professionals.
- Research shows comparable safety to other trauma therapies
- The protocol includes extensive safety measures
- Proper preparation reduces risks
- Side effects are typically mild and temporary
- Millions have safely benefited from EMDR
For more information, see our page on EMDR side effects and safety.
Myth 11: “EMDR is only for severe trauma”
The Truth
EMDR can help with a range of distressing experiences, not just severe trauma.
- “Small-t trauma” (humiliations, failures, losses) responds to EMDR
- Anxiety without obvious traumatic origin can be addressed
- Performance issues and blocks often involve processable material
- You don’t need a capital-T Trauma to benefit
The Bottom Line
EMDR is a well-researched, evidence-based therapy that has helped millions of people. While misconceptions persist, the science is clear: EMDR works, it’s not hypnosis or a gimmick, and it offers a valuable treatment option for trauma and related conditions.
Have more questions? Check out our FAQ page or comprehensive EMDR guide.