Updated on August 21, 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 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 despite decades of research proving EMDR works as an effective treatment for a wide range of mental health conditions.
Let’s examine the most persistent EMDR myths and see what the science says.
Understanding EMDR
Before diving into the myths, it helps to understand what you’re signing up for.
EMDR (Eye Movement Desensitization and Reprocessing) is a structured treatment modality that helps your brain process distressing memories differently. During sessions, trained therapists guide you through bilateral stimulation, typically side-to-side eye movements, while you briefly revisit traumatic experiences.
This isn’t talk therapy where you analyze every detail. Instead, EMDR allows your nervous system to naturally reprocess past experiences that got “stuck” in an unresolved state.
Whether delivered in-person or through telehealth in recent years, the process follows a comprehensive treatment plan that includes history-taking and preparation phases.
Myth 1: EMDR Is Like Being Hypnotized
This comparison comes up constantly, and it’s understandable why. Both EMDR and hypnosis use imagery and can feel deeply relaxing.
But here’s the key difference: hypnosis deliberately creates a trance-like state where you become less aware of your surroundings.
EMDR does the opposite. You maintain full awareness of the present moment while briefly revisiting traumatic memories. Think of it as having one foot in the past experience and one foot firmly planted in the here and now.
As your therapist, I don’t want you to enter an altered state of consciousness.
What This Means for You
While some people may feel dissociated or dysregulated during reprocessing, trained therapists are equipped to help you work through those feelings immediately. This grounding in the present is what makes EMDR both safe and effective.
Myth 2: EMDR Will Erase My Memories
This fear makes complete sense. The idea of “messing around” with your memories can feel scary, especially when those memories, however painful, are part of your life experiences.
What EMDR Does to Memories
Here’s what happens: EMDR doesn’t eliminate traumatic memories. Instead, it helps your brain reprocess the information, potentially changing the memory’s emotional impact.
You might find the memory becomes less vivid, carries less emotional charge, or that different details 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. This distinction matters because 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
This myth stems from legitimate concerns about false memory creation in therapy. However, EMDR specifically works with existing memories, those distressing memories already present in your mind.
How Memory Processing Works
The process involves desensitizing and reprocessing old traumatic experiences, not creating new information. While EMDR might bring forgotten details to the surface, these are elements that were already there.
A 2019 study in Clinical Psychological Science by Van Schie and Leer addressed this concern, finding no increase in false-memory rates during EMDR sessions.
Your treatment plan focuses on processing what happened to you, helping your nervous system make sense of real past experiences.
Myth 4: EMDR Will Make Me Feel Worse
Let’s be honest: when you start EMDR therapy, previously buried thoughts and feelings often surface. This happens in most forms of therapy when you’re addressing trauma.
It’s uncomfortable, but it’s also necessary.
The Physical Therapy Comparison
I often compare this 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 rather than making people feel worse long-term.
What to Expect
You might experience brief after-effects, including vivid dreams, mood swings, or tiredness. These typically resolve within 24 hours.
If you’re feeling consistently worse after several months, that’s worth discussing with your therapist to adjust your treatment approach.
Myth 5: EMDR Is Not Evidence-Based
Because EMDR emerged in the late 1980s, research took time to catch up. This created space for skepticism about whether this treatment option works.
The Research Reality
The evidence is now overwhelming. Decades of studies demonstrate EMDR’s effectiveness for post-traumatic stress disorder, with research showing it’s as effective as other established trauma treatments.
A comprehensive 2020 review in the Journal of Affective Disorders by Perlini and colleagues found strong evidence for EMDR’s role in treating various mental health conditions beyond PTSD.
Professional Recognition
Major health organizations, including the American Psychological Association and the World Health Organization, recognize EMDR as an effective treatment for trauma. The research base continues growing, with recent studies exploring its applications for an even wider range of conditions.
Myth 6: EMDR Is Only for PTSD
EMDR initially gained recognition as a PTSD treatment, which explains this persistent misconception. However, the underlying principle that unresolved, maladaptively stored memories contribute to various symptoms applies to many mental health conditions.
Broader Applications
Research now supports EMDR’s effectiveness for anxiety, depression, panic disorder, borderline personality disorder, and obsessive-compulsive disorder.
A 2021 study in the Journal of EMDR Practice and Research by Talbot examined EMDR for OCD, showing promising initial results. Some studies suggest EMDR can help with chronic pain, demonstrating its wide range of applications.
Why It Works for Different Conditions
Since traumatic experiences can underlie many different mental health challenges, this modality can be adapted to address various life experiences that continue causing distress.
The Reality: EMDR Is Not a Quick Fix
While debunking myths, it’s worth addressing one more misconception: that EMDR provides instant results. Like any effective treatment, EMDR requires time and commitment.
The bilateral stimulation and memory reprocessing happen gradually, allowing your nervous system to integrate changes safely.
Individual Differences Matter
Some people notice improvements relatively quickly, while others need more sessions to address complex trauma or multiple traumatic memories.
Your progress depends on factors like the nature of your traumatic experiences, your current support system, and how your nervous system responds to treatment.
Finding the Right Fit
EMDR isn’t the only treatment option for trauma, and it’s not right for everyone. Some people prefer traditional talk therapy, while others benefit from combining EMDR with other approaches.
Trained therapists can help determine whether this modality aligns with your goals and comfort level.
Whether you choose in-person sessions or telehealth options, working with properly trained EMDR therapists ensures you receive evidence-based care tailored to your specific needs.
Moving Forward with Accurate Information
Understanding what EMDR involves, and what it doesn’t, helps you make informed decisions about your mental health care. Rather than letting misinformation guide your choices, you can evaluate this treatment option based on solid research and realistic expectations.
If you’re considering EMDR therapy and 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.