Common Myths About EMDR Therapy (And What’s Actually True)
EMDR therapy can sound a little mysterious from the outside.
Maybe you’ve heard it involves moving your eyes back and forth or that it’s only for people with severe trauma. In reality, EMDR is an evidence-based approach that helps the brain and body process experiences that still carry residual distress or emotional charge.
Today we’ll explore some of the most common myths about EMDR therapy, what really happens in a session, and why so many people find it helpful for anxiety, trauma, and the lingering effects of stress.
Table of Contents
Why Myths About EMDR Therapy Hold People Back
Myth #1: EMDR Therapy Is Only for Trauma
Myth #2: You Have to Relive Your Trauma During EMDR
Myth #3: EMDR Therapy Works Instantly
Myth #4: EMDR Is Hypnosis
Myth #5: You Have to Remember Every Detail for EMDR to Work
Myth #6: EMDR Erases Memories
Myth #7: You Need to Be in Crisis to Try EMDR Therapy
Myth #8: EMDR Only Works If You Believe in It
Myth #9: Online EMDR Therapy Isn’t Effective
Myth #10: EMDR Only Works with Eye Movements
Finding Support
Why Myths About EMDR Therapy Hold People Back
Even though EMDR therapy is one of the most well-researched treatments for trauma and anxiety, myths and misunderstandings can keep people from exploring it. Some worry that it will be too intense, others think it’s only for those with severe trauma, or assume it can’t work online.
Understanding how EMDR therapy actually works can make it feel more approachable and help demystify what happens in a session. Below are some of the most common myths—and what’s actually true.
Myth #1: EMDR Therapy Is Only for Trauma
EMDR was originally developed to help people heal from traumatic experiences, but its benefits reach far beyond PTSD. It’s also effective for anxiety, panic attacks, phobias, grief, chronic stress, and negative self-beliefs that stem from past experiences.
Many people use EMDR therapy not because of one “big event,” but to work through smaller, ongoing stressors that still carry residual distress. Whether rooted in early experiences, relationship patterns, or everyday overwhelm, EMDR helps the brain reprocess those memories so they no longer trigger the same emotional or physical reactions.
Myth #2: You Have to Relive Your Trauma During EMDR
A common fear is that EMDR therapy forces people to re-experience their trauma. In truth, EMDR is designed to do the opposite—it helps the brain process distress without becoming overwhelmed.
During sessions, clients stay grounded, aware, and in control. The focus isn’t on reliving every detail but allowing the brain to safely reprocess the memory so that it loses its emotional intensity. Your therapist works closely with you to pace the process and ensure your nervous system feels supported each step of the way.
Myth #3: EMDR Therapy Works Instantly
Because EMDR can create noticeable relief, some people expect all distress to disappear after one session. While it’s possible to feel lighter quickly, EMDR is most effective as a process that unfolds over time.
Each session builds on the last, allowing the brain and body to process layers of memory and meaning. The number of sessions varies for everyone—it depends on how your nervous system responds, how much preparation is needed, and how many experiences are linked to what you’re working on. True healing takes time, and EMDR supports that process in a way that feels manageable and lasting.
Myth #4: EMDR Is Hypnosis
EMDR and hypnosis are entirely different. EMDR therapy doesn’t involve suggestion, altered states, or loss of control. Instead, clients remain fully awake and aware throughout the process.
The bilateral stimulation (eye movements, tapping, or sounds) used in EMDR helps both sides of the brain communicate, promoting natural reprocessing. You stay present and in charge, with your therapist guiding and checking in along the way.
Myth #5: You Have to Remember Every Detail for EMDR to Work
Some people worry that EMDR won’t work if they can’t recall everything that happened. The truth is, you don’t have to remember every detail. EMDR works with the information your brain does have access to.
Even when memories are blurry or fragmented, your nervous system still holds the emotional and physical traces of the experience. EMDR therapy helps release those sensations so your body no longer reacts as if the event is happening in the present moment.
Myth #6: EMDR Erases Memories
EMDR therapy doesn’t erase or remove memories—it helps the brain store them differently. After processing, the memory remains, but it feels more distant and less charged.
Instead of being triggered by reminders, clients often describe remembering what happened without feeling the same panic, shame, or tension. The memory becomes part of their story rather than something that controls it.
Myth #7: You Need to Be in Crisis to Try EMDR Therapy
EMDR isn’t only for moments of crisis—it’s also a powerful tool for personal growth, self-understanding, and stress regulation. Some people begin EMDR when they feel stuck in patterns that talk therapy hasn’t fully resolved; others use it to prepare for major life changes, heal relationship wounds, or reduce everyday anxiety.
Starting EMDR therapy doesn’t require being in crisis. It simply means you’re ready to support your nervous system in processing what it’s been carrying.
Myth #8: EMDR Only Works If You Believe in It
The effectiveness of EMDR therapy isn’t based on belief—it’s supported by neuroscience and decades of research. Studies show that EMDR helps reduce symptoms of trauma, anxiety, and depression by promoting adaptive processing in the brain.
You don’t need to “believe” for it to work; you just need a safe therapeutic environment and a willingness to engage in the process.
Myth #9: Online EMDR Therapy Isn’t Effective
Many people assume EMDR therapy must happen in person, but virtual EMDR can be just as effective. Bilateral stimulation can be done remotely using tapping, alternating tones, or visual cues—all of which engage the same neurological processes as in-person sessions.
For some, online EMDR therapy even feels more accessible and comfortable, allowing them to process experiences from the safety of their own environment. Whether in person or online, what matters most is the therapeutic relationship and feeling supported through the process.
Myth #10: EMDR Only Works with Eye Movements
While EMDR originally used eye movements, that’s just one way to activate bilateral stimulation. Today, many clients prefer other forms such as tapping, alternating tones, or gentle vibrations.
The goal isn’t the eye movement itself—it’s helping both sides of the brain communicate and process stored information more effectively. Your EMDR therapist will work with you to choose the form of stimulation that feels most comfortable and supportive.
Finding Support
If any of these myths have made EMDR therapy seem intimidating or unclear, know that the process is built around safety, pacing, and collaboration. The goal isn’t to rush healing—it’s to help the brain and body release what’s been held for too long.
At Catherine Alvarado, LMFT & Associates, EMDR therapy is offered both in person in Redondo Beach, CA and online across California. Whether addressing anxiety, trauma, or the lingering effects of stress, sessions are designed to meet each person where they are—with care, respect, and understanding.
If you’re curious about EMDR therapy or want to learn whether it’s right for you, reach out to schedule a consultation. Healing starts by taking one step toward relief.
Until next time, don’t forget to take care of yourself.
– – Catherine Alvarado, LMFT
About the Author
Catherine Alvarado, LMFT 134744, is an EMDR Certified therapist and Consultant-in-Training (CIT) based in Redondo Beach, California. She specializes in trauma therapy, EMDR therapy, anxiety treatment, and somatic approaches that support healing for both mind and body. Catherine works with teens, adults, and families navigating panic, complex trauma, PTSD, and other challenges that touch daily life.
As the founder of Catherine Alvarado, LMFT & Associates and co-founder of Eunoia Wellness Studio, Catherine is dedicated to providing holistic therapy in the South Bay, blending evidence-based care with compassionate support. She offers individual therapy, intensive EMDR therapy, adjunct EMDR, couples therapy, and family therapy in Redondo Beach and online across California.
Her mission is to create safe, welcoming spaces where clients can feel understood, find relief from overwhelming symptoms, and move toward steadier, more balanced days. If you are experiencing distress, reach out today to schedule a free phone consultation.
