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
Clearing Up the Myths Around EMDR
Even though EMDR therapy is one of the most well-researched and effective approaches for trauma and anxiety, it’s still surrounded by a few myths that can make people hesitant to try it. Some worry it might feel too intense, others think it’s only meant for severe trauma, or that it doesn’t work online.
The truth is, EMDR can be a gentle and deeply supportive process when it’s done at the right pace and with the right guidance. Understanding how it actually works can make it feel more approachable and grounded. Below are some of the most common myths—and what’s really true about EMDR therapy.
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. In fact, a 2021 systematic review in Frontiers in Psychology found that EMDR significantly reduced symptoms of anxiety and depression—even in clients without a trauma history—by helping the brain process distress more adaptively.¹
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 on 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.
This gentle approach is supported by research showing that the alternating stimulation used in EMDR—whether through eye movements, tapping, or tones—engages working-memory processes that help the brain process distressing experiences more effectively, making them less vivid and emotionally charged.²
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, that’s because EMDR helps the brain process memories in a more adaptive way—reducing the emotional charge that’s been stored in the body. It supports healing step by step, allowing the nervous system to adjust at a pace that feels safe. Research has shown that some clients experience rapid decreases in emotional distress or vividness of memories after early sessions, yet lasting change develops through continued reprocessing.³
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 the nervous system responds, how much preparation is needed, and how many experiences are linked to what’s being worked 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. Research has shown that EMDR and hypnosis are distinct neurophysiological processes, with EMDR occurring in normal waking states rather than trance or heightened suggestibility.⁴
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. Research shows that EMDR can reduce distress and support adaptive information processing even when memories are incomplete, suggesting that full recall isn’t necessary for change.⁵ EMDR works with the information your brain and body already hold.
Even when memories are blurry or fragmented, the nervous system still carries the emotional and physiological imprints of past experiences. EMDR therapy helps the brain integrate those stored sensations through bilateral stimulation and neural reconsolidation processes, allowing the body to recognize that the event is over and no longer a present threat.
Myth #6: EMDR Erases Memories
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. Research shows that EMDR can reduce distress and shift how memories are stored even when recall is partial or fragmented, suggesting that full detail isn’t required for healing.⁶ EMDR works with the information your brain does have access to.
Even when memories are blurry or incomplete, the nervous system still holds the emotional and physical traces of the experience. 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 Have Trauma to Try EMDR Therapy
EMDR therapy isn’t only for those with a history of trauma—it’s also a supportive approach for personal growth, self-understanding, and stress regulation. Research shows that EMDR can effectively reduce symptoms of anxiety, panic, depression, and somatic distress, even in people without post-traumatic stress disorder.⁷ Many people begin EMDR when they feel stuck in patterns that talk therapy hasn’t fully resolved, or when they want to feel more grounded during transitions, relationships, or daily stress.
You don’t need to have experienced trauma to benefit from EMDR; it simply offers the nervous system a chance to process and release what it’s been holding, creating space for greater calm and clarity.
Myth #8: EMDR Only Works If You Believe in It
The effectiveness of EMDR therapy isn’t a matter of belief—it’s grounded in neuroscience and decades of clinical research. Studies consistently show that EMDR can reduce symptoms of trauma, anxiety, and depression by helping the brain reprocess experiences in a more adaptive, integrated way.⁸
You don’t have to “believe” in EMDR for it to work. What matters most is a safe therapeutic environment and a willingness to engage in the process. For those interested in exploring the science behind it, the EMDR International Association (EMDRIA) Library offers an extensive collection of peer-reviewed studies and educational resources related to EMDR therapy.
Myth #9: Online EMDR Therapy Isn’t Effective
Many people assume EMDR therapy must happen in person, but research shows that virtual EMDR can be just as effective.⁹ 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 throughout 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. Research shows that eye movements are effective in helping the brain process distressing information, but other forms of bilateral stimulation—like tapping, alternating tones, or gentle vibrations—can achieve similar results.¹⁰
The goal isn’t the eye movement itself—it’s facilitating communication between both hemispheres of the brain so stored experiences can be processed more effectively. Your EMDR therapist will work with you to choose the method that feels most comfortable and supportive.
Finding Support
My hope in sharing this is to make EMDR feel a little less mysterious and a lot more accessible. It’s not a one-size-fits-all process—it’s adaptable, collaborative, and meant to meet people exactly where they are. Whether someone is healing from trauma, managing anxiety, or simply feeling stuck, EMDR can open the door to meaningful change and a steadier sense of peace.
At Catherine Alvarado, LMFT & Associates, EMDR is a central part of the work we do. Our practice includes EMDR-certified clinicians and therapists in training who are deeply familiar with the process and how to tailor it to each person’s unique experience. It’s work we believe in—gentle, evidence-based, and transformative.
Until next time, don’t forget to take care of yourself.
References
¹ Valiente-Gómez, A., Moreno-Alcázar, A., Treen, D., Cedrón, C., Colom, F., Perez, V., & Amann, B. L. (2017). EMDR beyond PTSD: A systematic literature review. Frontiers in Psychology, 8, 1668. [View Article]
² Lee, C. W., & Cuijpers, P. (2013). A meta-analysis of the contribution of eye movements in processing emotional memories. Journal of Behavior Therapy and Experimental Psychiatry, 44(2), 231–239. [View Article]
³ Landin-Romero, R., Moreno-Alcázar, A., Pagani, M., & Amann, B. L. (2018). How does eye movement desensitization and reprocessing therapy work? A systematic review on suggested mechanisms of action. Frontiers in Psychology, 9, 1395. [View Article]
⁴ Nicosia, G. J. (1995). A brief note: Eye movement desensitization and reprocessing is not hypnosis. Dissociation: Progress in the Dissociative Disorders, 8(1), 69. [View Article]
⁵ Landin-Romero, R., Moreno-Alcázar, A., Pagani, M., & Amann, B. L. (2018). How does eye movement desensitization and reprocessing (EMDR) therapy work? A systematic review of the theoretical hypotheses and available empirical evidence. Neuropsychiatric Disease and Treatment, 14, 2535–2549. [View Article]
⁶ Nijdam, M. J., Gersons, B. P. R., Reitsma, J. B., de Jongh, A., & Olff, M. (2014). Erasing memory traces of trauma with eye movement desensitization and reprocessing therapy: A randomized controlled trial. European Journal of Psychotraumatology, 5(1), 24927. [View Article]
⁷ Valiente-Gómez, A., Moreno-Alcázar, A., Treen, D., Cedrón, C., Colom, F., Pérez, V., & Amann, B. L. (2017). EMDR beyond PTSD: A systematic literature review. Frontiers in Psychology, 8, 1668. [View Article]
⁸ Shapiro, F., & Laliotis, D. (2011). EMDR and the adaptive information processing model: Integrative treatment and case conceptualization. Clinical Social Work Journal, 39(2), 191–200. [View Article]
⁹ Fisher, J., Roy, M. J., & Keane, T. M. (2023). Provision of online eye movement desensitization and reprocessing therapy: Service evaluation. European Journal of Psychotraumatology, 14(1), 2265488. [View Article]
¹⁰ Lee, C. W., & Cuijpers, P. (2013). A meta-analysis of the contribution of eye movements in processing emotional memories. Journal of Behavior Therapy and Experimental Psychiatry, 44(2), 231–239. [View Article]
About the Author
I’m Catherine Alvarado, LMFT #134744 — a Licensed Therapist, Clinical Supervisor, EMDR Certified Therapist, and Consultant-in-Training based in Redondo Beach, California. My work centers on helping people reconnect with themselves through mind–body approaches that address what the nervous system has been holding. I work with teens, adults, and families navigating anxiety, panic, trauma, and the lingering effects of stress.
As the founder of Catherine Alvarado, LMFT & Associates and co-founder of Eunoia Wellness Studio, I bring together evidence-based therapy and a deeply relational approach. My practice offers individual therapy, EMDR intensives, adjunct EMDR, couples therapy, and family therapy—both in person in Redondo Beach and online throughout California.
My work is guided by compassion, curiosity, and a belief that healing becomes possible when we feel safe enough to explore our inner world. If you’d like to learn more or schedule a free phone consultation, you can reach out through the contact page.
