Unsure About EMDR? What to Expect and How to Move Forward

Starting EMDR (Eye Movement Desensitization and Reprocessing) can feel daunting. It’s new, unfamiliar, and vulnerable. Maybe you’re curious about EMDR but haven’t tried it yet, or maybe you’re a few sessions in and questioning whether to continue. Either way - let’s take a look at it.

Why EMDR Feels Different from Talk Therapy:

EMDR feels different because it is different! Traditional talk therapy uses a "top-down" approach - starting with your thoughts and beliefs to create change. While EMDR works from the "bottom-up", connecting your mind, body, and nervous system to process trauma in a deeper way.

Many new EMDR clients share that they have a lot of self-awareness but still feel stuck. They simply can’t think their way through these strong emotions. It’s the difference between responding from what you know in your head versus what you feel in your gut.

This is where EMDR shines. It doesn’t just increase awareness - it helps reduces the intensity of your emotions or the impact of distressing memories while also building up your resilience.

Common Reactions When Starting EMDR:

Even if you feel a bit excited about EMDR because you believe that it can be helpful, it’s also okay and understandable to feel uncertain or have doubts about the process. Here are a few common reactions when starting EMDR.

1. Feeling “Stuck” or Like Nothing Is Happening

EMDR uses bilateral stimulation (eye movements, tapping, sound, etc.) to activate the brain’s natural processing. However, finding the right method takes some trial and error.

You might feel distracted by the mechanics or unsure if you're “doing it right.” This can often make it seem like nothing is happening. That’s normal. Sometimes, progress is slower in the beginning. Keep an open mind, experiment with what works best, and talk to your therapist about any concerns.

2. Waves of Emotion

On the other hand, some people tap into their emotions quickly or notice waves of feelings in between sessions. All of this, is part of the process - you’re beginning to release what you’ve been holding onto.

It’s important to note, that if these emotions do feel overwhelming, your therapist can help to keep you within your window of tolerance. You don’t have to push through alone.

3. Unexpected Physical Sensations

Trauma isn’t just stored in the mind - it’s also stored in the body. During EMDR, you may experience nausea, tension, or other sensations.

When I first started EMDR, I felt viscerally dizzy and like the room was spinning. Adjusting the method and keeping my eyes open is what helped me. If you notice physical discomfort, it doesn’t mean something is wrong - it may just mean your nervous system has specific needs while processing . Let your therapist know so accommodations can be made.

4. Doubting If It’s Helping

While we know healing isn’t instant, we are only human and usually want to feel better fast! This is especially true when the process itself feels exhausting, uncomfortable, or uncertain. Progress with EMDR can be hard and gradual, if this resonates with you - it’s not a sign EMDR isn’t working - it may be a sign something is shifting.

If you’re still unsure, talk to your therapist. They can usually offer perspective on your progress and adjust their approach as needed.

Deciding Whether to Continue EMDR:

If you’re still questioning whether to keep going with EMDR, consider the following:

• Do you feel safe and supported? Your therapist should help create a secure environment for processing and support you by provide coping or grounding tools if things feel overwhelming.

• Have you given it time? While EMDR does follows a structured process, you are unique. Finding what works best for you may take some trial and error. If this is frustrating, try and provide a bit of grace to yourself and perspective that healing isn’t one size fits all. It may take time to discover the approach that feels most effective for you.

• Are you noticing small shifts? Even subtle changes - like how you react to stress or certain memories - can be signs of progress. Don’t discount EMDR, just because you aren’t noticing immediate results.

• Have you talked to your therapist? Open communication with your therapist is so important in this process! While a trained therapist will hopefully be aware and already paying attention to certain cues, directly sharing your thoughts and needs may help move things along easier. Whether that means slowing down, focusing on resourcing, or adjusting techniques, there’s a path forward for you.

Giving Yourself Permission to Pause

Ultimately, the choice is yours. EMDR isn’t about pushing past your limits - it’s about working within them. If you need a break, want to slow down, or feel drawn to a different approach, that’s valid. There’s no single “right” way to do therapy. What matters most is finding what works best for you, whether that includes EMDR or not.

As an online EMDR therapist in Arizona, I help clients navigate therapy at their own pace. Let’s take the next step together.