Can EMDR Bring Up a Chills Sensation?

Can EMDR Bring Up a Chills Sensation?

Short Answer: Yes, some people may notice a temporary chill, shiver, goosebumps, or cold sensation during Eye Movement Desensitization and Reprocessing (EMDR), especially while focusing on emotionally activating material. Emotional arousal can produce automatic physical responses such as goosebumps, and EMDR specifically includes noticing body sensations that arise during processing. However, chills are not an established standard EMDR side effect, and many people will not experience them at all. If a chill comes up, you can simply notice it and see what happens next without assuming it has a particular meaning.

Key Takeaways

• A brief chill, shiver, or goosebumps sensation may sometimes become noticeable during EMDR.
• Emotional arousal can produce automatic physical reactions, including goosebumps.
• EMDR specifically includes attention to body sensations connected with the target.
• Chills are not something everyone should expect during EMDR.
• A chill does not mean that EMDR is working better or that a memory is especially important.
• The sensation may appear briefly, change, or disappear as processing continues.
• Room temperature, airflow, clothing, and ordinary temperature changes can also make you feel cold.
• You usually do not need to analyze or repeatedly monitor the sensation.

What Can a “Chills Sensation” Feel Like?

People may use the word chills to describe several different sensations.

You might notice:

• A quick shiver
• Goosebumps on your arms or legs
• A cold wave moving through your body
• A brief shudder
• A cool or tingling feeling
• A sensation of coldness even though the room has not changed

Sometimes the sensation lasts only a second or two. Other times it may remain noticeable for a little longer.

During EMDR, the simplest observation may be enough:

“I just felt a chill.”

You do not have to immediately figure out why.

Why Might a Chill Come Up During EMDR?

EMDR involves noticing what emerges while focusing on a target memory, thought, belief, emotion, or other experience.

What comes up can include:

• Thoughts
• Images
• Memories
• Emotions
• New associations
• Physical sensations

EMDR guidance specifically includes body sensations during assessment and processing. During the later body scan, you also notice whether any physical tension or unusual sensation remains when you bring the target back to mind.

A chill can therefore simply be one of the physical sensations that becomes noticeable during processing.

Can Emotions Cause Goosebumps or Shivers?

Yes.

Goosebumps are an automatic response involving the sympathetic nervous system. Tiny muscles at the base of hair follicles contract, causing the hairs to stand up and creating the familiar raised bumps on the skin.

Cold temperatures can cause this response, but emotions can too. Fear, shock, excitement, and other intense emotional experiences may all produce goosebumps or shiver-like sensations.

This helps explain why someone might experience a brief chill while focusing on emotionally meaningful material during EMDR.

It does not mean the chill is unique to EMDR.

Are Chills a Standard EMDR Side Effect?

No.

There is not good evidence establishing chills as a standard EMDR side effect or showing that most people should expect them.

It is more accurate to say:

A chill is one possible body sensation that may occur while emotionally activating material is being processed.

Another person might notice:

• Facial warmth
• Sweating
• A faster heartbeat
• Stomach sensations
• Muscle tension
• Changes in breathing
• No obvious physical reaction

There is no required pattern.

Does a Chill Mean You Are Afraid?

Not necessarily.

Although fear can cause goosebumps, it is not the only emotional state that can produce them.

You might notice a chill during:

• Surprise
• Sadness
• Excitement
• Anticipation
• A meaningful realization
• General emotional activation

If fear is clearly present, you can notice that too.

But if all you know is:

“I got goosebumps,”

you do not have to assign a specific emotion to the sensation.

Does a Chill Mean the Memory Is Especially Important?

No.

The intensity of a physical response does not reliably tell you how important a memory is.

One target may bring up goosebumps.

Another may produce strong emotion without any chills.

Another may lead mainly to thoughts or images.

Those differences do not rank the targets.

Does Getting Chills Mean EMDR Is Working?

No.

Chills are not a measure of EMDR effectiveness.

You do not need to experience:

• Goosebumps
• Shivering
• Warmth
• Sweating
• Tingling
• Tears
• A faster heartbeat

for processing to occur.

EMDR asks you to notice changes in thoughts, emotions, images, beliefs, and body sensations. A particular physical response is not required.

What Should You Do if a Chill Comes Up?

Usually, simply notice it.

You might think:

“I felt a chill down my arms.”

Then let your attention return to what comes up next.

You generally do not need to:

• Explain why the chill happened
• Make it stop
• Decide what it symbolizes
• Assume the processing suddenly became deeper
• Wait for another chill before continuing

If you are doing therapist-guided EMDR, you can mention the sensation during the next check-in.

Can the Sensation Change During Processing?

Yes.

A chill might:

• Last only briefly
• Become more noticeable
• Fade away
• Turn into warmth
• Be followed by goosebumps
• Shift to another body sensation
• Never return

EMDR processing involves noticing what comes up and how it changes rather than trying to control the response.

A simple observation such as:

“The chill is gone now.”

is enough.

What If You Feel Warm Right After a Chill?

That can happen too.

Your body does not have to remain at one subjective temperature throughout a session.

You might notice:

“I felt cold for a moment, and now my face feels warm.”

There is no need to decide which sensation is more important.

Both may simply be temporary physical experiences.

Could You Simply Be Cold?

Yes.

Not every chill that happens during EMDR comes from emotional processing.

Ordinary explanations may include:

• Air conditioning
• A fan
• An open window
• Sitting still for a while
• Lightweight clothing
• A cool drink
• A naturally cold room

If you feel physically cold, it is fine to adjust the environment.

You do not need to treat an ordinary temperature response as part of the EMDR process.

Can You Use a Blanket or Add a Layer?

Yes.

Comfort adjustments are fine.

If the room is cold, you can:

• Put on another layer
• Use a blanket
• Move away from direct airflow
• Adjust the room temperature
• Change your position

You do not have to stay uncomfortable because the chill happened during processing.

Can You Pause if the Chills Are Distracting?

Yes.

If the sensation is pulling your attention away from processing, you can pause.

You might:

• Feel your feet on the floor
• Look around the room
• Notice your chair
• Let your breathing remain comfortable
• Check whether the room actually feels cold
• Resume when the pace feels workable

EMDR includes pauses and check-ins rather than requiring continuous processing without interruption.

Should You Monitor Your Body for More Chills?

Usually, no.

There is no need to repeatedly check:

“Am I getting goosebumps again?”

“Do I still feel cold?”

“Was that another chill?”

Notice physical sensations when they naturally stand out or when the EMDR process asks you to check your body.

Constant monitoring is unnecessary.

What If You Never Get Chills?

That is equally valid.

Many people may never experience chills during EMDR.

You may instead notice:

• A different emotion
• A new thought
• A memory changing in vividness
• Another physical sensation
• Very little physically

The absence of chills says nothing negative about the session.

What About the EMDR Body Scan?

The body scan is one of the standard phases of EMDR.

After the positive belief connected with the target has been strengthened, you bring the target and positive belief to mind and mentally scan your body for any remaining disturbance or unusual sensations.

If a cold or shivery sensation is present, you can simply notice it.

For example:

“I still notice a cool sensation in my arms.”

The body scan does not mean you should search for chills that are not there.

Can Chills Continue After the Session?

You may occasionally notice a cold or shivery sensation afterward.

But you do not need to automatically label it as continued EMDR processing.

Temperature, clothing, airflow, fatigue, stress, and normal body regulation continue to influence how you feel after the session.

If a sensation stands out, notice it briefly and then return to your ordinary activities rather than monitoring yourself for additional chills.

Should You Write It Down?

Only if it seems meaningful.

You might write:

“Got goosebumps when that part of the memory came up.”

or:

“The same memory came up later without the chill.”

A short note can preserve something useful without turning the rest of the day into symptom tracking.

What About Therapist-Guided Online EMDR?

The same approach applies during therapist-guided EMDR by video.

If you notice a chill, you can simply say:

“I just got goosebumps.”

The therapist can include that with the other thoughts, feelings, images, and body sensations that are emerging.

You can also adjust the room temperature or add a layer if you are physically cold.

What About Self-Guided EMDR?

The same practical approach applies during Virtual EMDR, the structured self-guided online program.

With Virtual EMDR, you manage your own pacing and pauses and can select or adjust the available visual or audio bilateral stimulation settings.

If a chill appears:

• Notice it without trying to interpret it.
• Check whether you are physically cold.
• Make an ordinary comfort adjustment if needed.
• Pause if the sensation is distracting.
• Continue when the pace feels workable.

You do not need to change bilateral stimulation simply because you experienced a brief chill.

Conclusion

A temporary chill, shiver, or goosebumps sensation can sometimes become noticeable during EMDR.

This is plausible because emotional arousal can produce automatic physical responses, and EMDR specifically involves noticing body sensations as part of processing.

But chills are not a required EMDR response.

They do not prove that a memory is especially important.

They do not show that processing is working better.

And sometimes you may simply be cold.

If a chills sensation comes up during EMDR, notice it, make any ordinary comfort adjustment you need, and let it be one part of the experience rather than something you have to interpret or use to judge the session.