Understanding potential side effects and safety considerations can help you approach EMDR treatment with realistic expectations. The good news: EMDR is generally considered safe and well-tolerated, with side effects typically mild and temporary.
This guide covers what you might experience during and after EMDR sessions, what’s normal, and when to seek additional support.
Is EMDR Safe?
Yes. Research and clinical experience support EMDR’s safety profile:
- Well-established protocol: The eight-phase approach includes built-in safety measures
- Preparation phase: Ensures you have coping skills before processing begins
- Comparable to other therapies: Similar safety profile to trauma-focused CBT
- Millions treated: EMDR has been used worldwide since the late 1980s
- Professional oversight: Trained therapists monitor and adjust treatment
That said, working with traumatic material can temporarily bring up difficult feelings. Knowing what to expect helps you navigate the process.
Common Experiences During EMDR Sessions
Normal During Processing
During bilateral stimulation, many people experience:
- Shifting emotions: Feelings may change rapidly or intensify briefly
- Body sensations: Tension, tingling, or physical awareness
- Memory associations: Related memories surfacing spontaneously
- Visual changes: The mental image may become more or less vivid
- Tears or release: Emotional release is common and often therapeutic
- Fatigue: Processing is mentally taxing
- Light-headedness: Brief dizziness from eye movements (rare)
After Sessions
Following EMDR sessions, you might notice:
- Tiredness: Feeling exhausted, like after a workout
- Emotional sensitivity: Feelings closer to the surface
- Vivid dreams: Processing often continues during sleep
- Continued processing: Thoughts and feelings shifting in the days after
- Relief: Many people feel lighter after processing
Temporary Side Effects
Some people experience temporary side effects that typically resolve within hours to days:
Physical
- Headache: From eye movement or tension release
- Eye strain: Especially early in treatment
- Fatigue: The brain is working hard
- Sleep changes: Temporary difficulty sleeping or increased need for sleep
- Physical tension: Muscles releasing stored stress
Emotional
- Heightened emotions: Feeling more sensitive than usual
- Mood fluctuations: Temporary emotional ups and downs
- Increased awareness: Of feelings you may have been suppressing
- Brief increase in distress: Before improvement occurs
Cognitive
- Mental fog: Feeling a bit “spacey” after intense sessions
- Difficulty concentrating: Temporarily
- Memory surfacing: Forgotten experiences coming to mind
Managing Side Effects
During Treatment
- Communicate: Tell your therapist what you’re experiencing
- Take breaks: You can pause anytime during processing
- Use resources: Your therapist will help you use calm place and grounding techniques
- Go at your pace: Treatment can be slowed if needed
Between Sessions
- Rest: Allow extra time for sleep
- Self-care: Gentle activities, good nutrition, hydration
- Journal: Note what comes up for discussion with your therapist
- Use coping tools: Practice techniques you’ve learned
- Reach out: Contact your therapist if concerns arise
- Avoid major decisions: Wait until you feel settled
Rare Concerns
In rare cases, more significant reactions may occur:
When to Contact Your Therapist
- Distress that doesn’t settle with your usual coping techniques
- Significant increase in symptoms between sessions
- Dissociative experiences (feeling disconnected, unreal)
- Disturbing new memories you need help processing
- Difficulty functioning in daily life
Seek Immediate Help If
- You have thoughts of harming yourself
- You’re experiencing a mental health crisis
- You feel unable to stay safe
These serious reactions are uncommon with proper EMDR treatment but shouldn’t be ignored if they occur.
Who Should Be Cautious
Some people need extra care or may need modified approaches:
- Dissociative disorders: Require specialized assessment and protocol modifications
- Severe psychiatric conditions: May need stabilization before EMDR
- Active substance abuse: Usually needs to be addressed first
- Medical conditions: Certain eye conditions, pregnancy, seizure disorders—discuss with your therapist
- Lack of support: Having adequate coping skills and support is important
A qualified EMDR therapist will assess these factors before beginning treatment.
Self-Guided Practice Safety
When using self-guided bilateral stimulation (like the EMDR4LIFE app) for stress relief:
Safe Self-Practice
- General stress relief and relaxation
- Mild emotional upset (rated 1-5 out of 10)
- Strengthening positive feelings and resources
- As a complement to professional therapy
Not Safe for Self-Practice
- Processing traumatic memories
- Highly distressing material (rated 7+ out of 10)
- If you have PTSD, severe anxiety, or dissociative symptoms
- As a substitute for needed professional treatment
If Self-Practice Causes Distress
- Stop the bilateral stimulation
- Use grounding techniques (5-4-3-2-1, feel your feet on the floor)
- Breathe slowly and deeply
- Use your calm place visualization
- Seek professional support if distress continues
Setting Realistic Expectations
Understanding what to expect helps you navigate EMDR successfully:
Treatment Is Not Always Comfortable
Some temporary discomfort is normal when processing difficult material. The goal is resolution, which often requires moving through uncomfortable feelings.
It Takes Time
While EMDR can work faster than some therapies, healing isn’t instant. Some sessions are harder than others. Progress isn’t always linear.
Communication Is Key
The better you communicate with your therapist about what you’re experiencing, the more effectively they can help you.
You’re in Control
You can stop at any time, slow down the process, or take breaks. EMDR is collaborative.
The Balance of Risk and Benefit
When weighing EMDR’s side effects against its benefits, consider:
- Untreated trauma also has effects: PTSD symptoms, relationship problems, health impacts
- Side effects are typically temporary: While trauma’s effects can be lifelong
- Benefits are lasting: Successfully processed trauma stays resolved
- You have support: Your therapist helps manage any difficulties
For most people, the potential for healing significantly outweighs the temporary discomfort of treatment.
Next Steps
If you’re considering EMDR therapy:
- Find a qualified EMDR therapist who can assess your situation
- Discuss any concerns about side effects during your consultation
- Ask about their approach to safety and stabilization
For general stress relief, the EMDR4LIFE app provides safe, self-guided bilateral stimulation you can use at home.