Updated on October 5, 2025
You may have heard someone mention EMDR therapy. Maybe a friend who swears it changed their life. Or a podcast that made it sound almost magical. But then you start researching and find conflicting information online.
Will it erase your memories? Is it just fancy hypnosis? Does it actually work?
EMDR myths and misinformation abound, making it hard to separate fact from fiction. Since Francine Shapiro developed this form of therapy in the late 1980s, common misconceptions have persisted. The reality? Decades of research prove EMDR works as an effective treatment for a wide range of mental health conditions. We’ll explore what really happens in therapy sessions and how to know if this evidence-based approach might work for you.
Understanding EMDR
Before diving into the myths, it helps to understand the basics.
EMDR (Eye Movement Desensitization and Reprocessing) is a structured treatment that helps your brain process distressing memories differently. During sessions, trained therapists guide you through bilateral stimulation, typically side-to-side eye movements. You briefly revisit traumatic experiences while this happens.
The EMDR process isn’t talk therapy, where you analyze every detail. Instead, it allows your nervous system to naturally reprocess past experiences. These are experiences that got “stuck” in an unresolved state.
Whether delivered in-person or through telehealth, treatment follows a comprehensive plan. We’ll cover what actually happens in those sessions shortly.
Myth 1: EMDR Is Like Being Hypnotized
People make this comparison constantly, and it’s understandable. Both EMDR and hypnosis use imagery. Both can feel deeply relaxing.
But here’s the key difference. Hypnosis deliberately creates a trance-like state. You become less aware of your surroundings.
EMDR does the opposite. You maintain full awareness of the present moment. You briefly revisit traumatic memories while staying grounded. Think of it as having one foot in the past experience. Your other foot stays firmly planted in the here and now.
What Happens During Processing
Some people may feel dissociated or dysregulated during reprocessing. Trained therapists know how to help you work through those feelings immediately. They’ll slow things down or use different techniques to keep you feeling safe.
Grounding in the present makes EMDR both safe and effective. You won’t enter an altered state of consciousness. You stay in control throughout the entire process.
Myth 2: EMDR Will Erase My Memories
Fear around losing memories makes complete sense. The idea of “messing around” with your past can feel scary. Those memories, however painful, are part of your life experiences.
Here’s what happens. EMDR doesn’t eliminate traumatic memories. Instead, it helps your brain reprocess the information. The emotional impact of the memory changes.
What Actually Changes
You might find the memory becomes less vivid. It might carry less emotional charge. Different details might become prominent. But the memory itself remains stored in your mind.
Research consistently shows that EMDR changes how you relate to memories, not whether they exist. A comprehensive 2014 meta-analysis in PLOS ONE examined 26 randomized controlled trials. The study found EMDR significantly reduced PTSD symptoms, depression, and anxiety. But it didn’t erase memories.
The distinction matters. Healing often involves making peace with your past, not pretending it never happened.
Myth 3: EMDR Will Make Me Remember Something That Didn’t Happen
Legitimate concerns about false memory creation in therapy fuel this myth. However, EMDR specifically works with existing memories. These are distressing memories already present in your mind.
How Memory Processing Works
The EMDR process involves desensitizing and reprocessing old traumatic experiences, not creating new information. Sometimes forgotten details surface. But these are elements that were already there.
A 2019 study in Clinical Psychological Science addressed this concern directly. Van Schie and Leer found no increase in false-memory rates during EMDR sessions.
Your treatment plan focuses on processing what happened to you. It helps your nervous system make sense of real past experiences.
Myth 4: EMDR Will Make Me Feel Worse
Let’s be honest about this one. When you start EMDR therapy, previously buried thoughts often surface. Buried feelings come up, too. Most forms of therapy work this way when addressing trauma.
It’s uncomfortable, but it’s also necessary.
The Physical Therapy Comparison
I often compare EMDR to physical therapy. Working sore muscles hurts in the moment. But you feel stronger and more flexible afterward.
EMDR can feel emotionally painful during processing. But research shows it improves overall well-being. It doesn’t make people feel worse long-term.
What to Expect
You might experience brief after-effects. These include vivid dreams, mood swings, or tiredness. They typically resolve within 24 hours.
Feeling consistently worse after several sessions? That’s worth discussing with your therapist. They can adjust your treatment approach. The goal isn’t to retraumatize you. It’s to help you heal at a pace that works.
Myth 5: EMDR Is Not Evidence-Based
EMDR emerged in the late 1980s. Research took time to catch up. That created space for skepticism about whether this treatment option works.
But here’s what decades of studies now show. The evidence is overwhelming.
The Research Reality
Research demonstrates EMDR’s effectiveness for post-traumatic stress disorder. Studies show it’s as effective as other established trauma treatments, including cognitive-behavioral therapy.
A 2014 meta-analysis published in PLOS ONE examined 26 randomized controlled trials. Researchers Chen and colleagues found EMDR significantly reduced PTSD symptoms with moderate to large effect sizes. The study also showed EMDR reduced depression, anxiety, and subjective distress. Sessions lasting more than 60 minutes showed particularly strong results.
When researchers directly compared EMDR to cognitive-behavioral therapy, they found interesting results. A 2018 meta-analysis published in Cureus examined 14 studies comparing the two approaches. EMDR showed better immediate results for reducing post-traumatic symptoms and anxiety. Both approaches proved equally effective at the three-month follow-up.
Professional Recognition
Major health organizations recognize EMDR as an effective treatment for trauma. The American Psychological Association endorses it. So does the World Health Organization. The research base continues growing. Recent studies explore applications for even more conditions beyond PTSD.
Myth 6: EMDR Is Only for PTSD
EMDR initially gained recognition as a PTSD treatment. That explains this persistent misconception. However, the underlying principle applies to many mental health conditions. Unresolved, maladaptively stored memories contribute to various symptoms.
Broader Applications
Research now supports EMDR’s effectiveness for anxiety disorders, depression, and panic disorder. Studies show promise for borderline personality disorder and obsessive-compulsive disorder.
A 2021 study in the Journal of EMDR Practice and Research examined EMDR for OCD. Researcher Talbot found promising initial results. Some studies suggest EMDR can help with chronic pain. The applications demonstrate its wide range.
Why It Works for Different Conditions
Traumatic experiences can underlie many mental health challenges. Childhood trauma, in particular, often connects to adult mental health struggles. The modality can be adapted to address various life experiences. These are experiences that continue causing distress in the present.
What Actually Happens in EMDR Sessions
Now that we’ve clarified the myths, let’s talk about expectations. What happens if you decide to try EMDR?
The Eight Phases
EMDR follows a structured approach with eight distinct phases. You won’t jump straight into processing severe trauma or traumatic memories.
Phases 1-2: History Taking and Preparation
Your therapist learns about your background. They identify target memories. You’ll also learn coping techniques for managing distress. Building this groundwork ensures you feel safe. It happens before moving into the processing phases.
Phases 3-6: Assessment and Processing
Bilateral stimulation happens during these phases. You’ll briefly focus on a target memory. At the same time, you follow your therapist’s fingers with your eyes. Some therapists use alternating sounds or taps instead. Your therapist guides you through sets of eye movements. They check in between each set.
You might notice thoughts, feelings, or body sensations arising. You simply observe and report them, and your brain does its natural processing work.
Phases 7-8: Closure and Reevaluation
Your therapist helps you return to a calm state. You’ll use those grounding techniques from earlier at the end of each session. Future sessions start by checking in. How did you feel between sessions? Has anything shifted?
The Reality: EMDR Is Not a Quick Fix
While debunking myths, it’s worth addressing one more misconception. EMDR doesn’t provide instant results. Like any effective treatment, EMDR requires time and commitment.
The bilateral stimulation and memory reprocessing happen gradually. Your nervous system needs time to integrate changes safely.
Individual Differences Matter
Some people notice improvements relatively quickly. Others need more therapy sessions to address complex trauma. Multiple traumatic memories take time to process.
Your progress depends on several factors. The nature of your traumatic experiences plays a role. Your current support system matters. How your nervous system responds to treatment affects timing, too.
Finding the Right Fit
EMDR isn’t the only treatment option for trauma. It’s not right for everyone. Some people prefer traditional talk therapy. Others benefit from combining EMDR with other approaches like cognitive-behavioral therapy.
What to Look for in an EMDR Therapist
Trained therapists can help determine whether this modality is appropriate. They’ll assess whether it aligns with your goals and comfort level. When seeking an EMDR therapist, ask about specific qualifications.
- Did they complete EMDRIA-approved training?
- How many EMDR clients have they worked with?
- Do they receive ongoing consultation on EMDR cases?
- What percentage of their practice uses EMDR?
Proper training involves extensive instruction plus supervised practice. Many therapists pursue additional advanced training. Deepening their skills helps them handle complex cases.
Whether you choose in-person sessions or telehealth, find properly trained therapists. Working with qualified professionals ensures you receive evidence-based care. Care tailored to your specific needs.
Moving Forward with Accurate Information
Understanding what EMDR involves helps you make informed decisions. Knowing what it doesn’t do matters equally. Rather than letting misinformation guide your choices, you can evaluate objectively. Base your decision on solid research and realistic expectations.
EMDR has helped millions of people process traumatic experiences and effectively reduce distressing symptoms. The approach isn’t magic or hypnosis. It’s a structured, evidence-based method that helps your brain’s natural healing process work more effectively.
Considering EMDR therapy? Want to explore whether it might help you process difficult life experiences? We’re here to answer your questions and discuss your options. Get started with Firefly Therapy Austin to learn more about trauma-informed approaches that might support your healing journey.