Starting EMDR therapy can feel intimidating, especially if you don’t know what to expect. You might wonder, Will I have to relive my trauma? Will I lose control? What if it doesn’t work?
Quick Answer: The truth is, EMDR is designed to help you process trauma in a safe, controlled way—without forcing you to relive painful memories. Let’s break down some of the most common fears and myths about EMDR therapy so you can feel more confident about taking this step.
📌 This blog is part of our ongoing series on trauma recovery. If you find this topic helpful, check out these related articles:
🔹 How EMDR for Negative Self-Beliefs Can Transform Your Life
🔹 Why EMDR Works When Talk Therapy Feels Stuck
🔹 Learn More About Our EMDR Therapy Services
🔹 Who Can Benefit from EMDR Therapy?
EMDR is widely recognized as one of the most effective therapies for PTSD and trauma, but it can also help with:
✔ Childhood trauma and attachment wounds
✔ Anxiety and panic attacks
✔ Phobias and fears (e.g., fear of flying, driving anxiety)
✔ Depression and low self-worth
✔ Chronic pain and somatic symptoms linked to past trauma
✔ Stress from distressing life events (divorce, job loss, medical diagnoses, etc.)
📢 Hey, did you know? EMDR isn’t just for PTSD—research shows it can be highly effective for anxiety and self-esteem issues too!
🔹 What If I’m Nervous to Start EMDR?
It’s completely normal to feel hesitant about starting a new therapy. Many clients worry about what might come up, but EMDR is structured to be gentle, gradual, and empowering.
✔ You set the pace—your therapist won’t rush you into trauma work before you feel ready.
✔ The first few sessions focus on preparation—not deep trauma processing.
✔ It’s okay to have doubts—many clients feel uncertain at first but gain confidence as they go.
💡 You don’t have to be 100% ready—just curious enough to take the first step.
🔹An Example of a Client Experience
📖 From Overwhelmed to Empowered
Sarah struggled with panic attacks for years. Every time she tried therapy, talking about her trauma felt too overwhelming. She feared EMDR would be the same. But instead of forcing her to relive her past, her therapist guided her through gentle memory processing, helping her feel safe in the present.
By session six, her panic attacks had reduced significantly—and for the first time, she felt like she wasn’t trapped by her past anymore.
They were scared to start EMDR at first, but it turned out to be the thing that finally helped them move forward.
🔹 Common Fears About Starting EMDR Therapy
If you’re considering EMDR therapy, you might have some understandable fears. Here’s the good news: most of these fears come from common misconceptions about how EMDR works. Let’s address them one by one.
1. Will I Have to Relive My Trauma?
✔ Truth: EMDR is not about reliving your trauma—it’s about processing it safely so it no longer has the same emotional grip on you. Unlike traditional talk therapy, EMDR doesn’t require you to go into explicit detail about what happened. Instead, it helps your brain reprocess the experience so it feels more like a past event rather than something still happening to you.
📢 Hey, did you know? EMDR mirrors the natural healing process of REM sleep, helping your brain integrate difficult memories in a way that reduces their emotional intensity.
📖 Further Reading: How EMDR Works: The Science Behind Trauma Healing
2. Will I Lose Control of My Emotions?
✔ Truth: EMDR is designed to keep you grounded. Your therapist will help you navigate your emotions throughout the process, using techniques that ensure you don’t become overwhelmed. If something feels too intense, you always have the power to pause or slow down.
✔ EMDR therapists use resourcing techniques (such as guided imagery, breathwork, and grounding exercises) to help you feel safe and in control throughout your sessions.
📖 Further Reading: EMDR Therapy and Emotional Regulation
3. What If EMDR Doesn’t Work for Me?
✔ Truth: While no therapy works for everyone, EMDR is one of the most research-backed, effective treatments for trauma and PTSD. Studies show that up to 90% of people with single-event trauma experience significant improvement after EMDR therapy.
✔ If you’ve struggled with talk therapy, EMDR might feel like a completely different approach—one that helps your brain process trauma in ways that talking alone cannot.
📖 Further Reading: The Effectiveness of EMDR Therapy
4. What Happens in an EMDR Session?
✔ Session 1-2: Building Safety & Trust
- Your therapist will explain how EMDR works and answer any questions.
- You’ll learn grounding techniques to help you feel stable throughout the process.
- The focus is on creating a sense of safety before any trauma work begins.
✔ Session 3-4: Identifying Target Memories
- Your therapist will help you identify memories that are “stuck” and affecting your present life.
- You don’t have to talk about every detail—just enough for your brain to begin reprocessing.
✔ Sessions 5+: Trauma Processing Begins
- Using bilateral stimulation (eye movements, tapping, or sounds), you’ll begin working through target memories.
- Your therapist will guide you at a pace that feels right for you.
- Over time, distress around these memories starts to fade.
📖 Further Reading: The 8 Phases of EMDR Therapy
🔹 Frequently Asked Questions About EMDR Therapy
Q: How long does EMDR therapy take?
✔ A: The number of sessions varies depending on the individual. Some people experience significant relief in as few as 6-12 sessions, while others need more time, especially if they have complex trauma. Your therapist will help tailor the pace to your needs.
Q: Can EMDR make things worse before they get better?
✔ A: Some people experience temporary emotional discomfort as their brain processes trauma, but this is normal and a sign of healing. Your therapist will equip you with grounding techniques to help you navigate these moments safely.
Q: Do I have to talk about my trauma in detail?
✔ A: No! Unlike traditional talk therapy, EMDR does not require you to share every detail of your trauma. The focus is on how your brain processes memories, not on retelling your story.
Q: Is EMDR only for PTSD?
✔ A: No! While EMDR is highly effective for PTSD, it is also used to treat anxiety, depression, phobias, chronic pain, negative self-beliefs, and more.
Q: What if I don’t feel anything during EMDR?
✔ A: That’s okay! Some people have subtle shifts in thoughts, emotions, or body sensations rather than intense reactions. EMDR works even if you don’t feel a strong emotional response in the moment.
🔹 Final Thoughts: EMDR Is About Healing—Not Reliving Trauma
✔ EMDR is designed to help you heal without forcing you to relive trauma.
✔ You remain in control of the process, and it moves at your pace.
✔ It is one of the most research-backed therapies for trauma recovery.
✔ Most people experience significant relief—sometimes in just a few sessions.
📌 Read More from Our Trauma Healing Series:
🔹 How EMDR for Negative Self-Beliefs Can Transform Your Life🔹 Why EMDR Works When Talk Therapy Feels Stuck🔹 Learn More About Our EMDR Therapy Services
💡 Curious about EMDR? Drop me a comment by submitting a Secure Contact Form. I’d love to hear from you!