Can EMDR Cause Muscle Tension?

Can EMDR Cause Muscle Tension?

Short Answer: Some people may notice temporary muscle tension during or after Eye Movement Desensitization and Reprocessing (EMDR), although many people do not experience this. You might notice tightness in your shoulders, neck, jaw, back, or another part of your body while focusing on a stressful memory or emotion. When it happens, the tension may simply reflect the way your body responds when something feels stressful or uncomfortable, and it may ease as the session ends or afterward.

Key Takeaways

• Some people notice muscle tension during or after EMDR, while many do not.
• Tension may show up in areas such as the shoulders, neck, jaw, back, hands, or arms.
• Focusing on a stressful memory or feeling can sometimes be accompanied by physical tension.
• You may become more aware of physical sensations during EMDR because noticing what is happening in your body can be part of the process.
• Muscle tension does not mean something went wrong during the session.
• You may notice tension change or ease as you continue through the EMDR process.
• With self-guided EMDR, you can adjust your position, pause, or take a break whenever you choose.

What Can Muscle Tension During EMDR Feel Like?

Muscle tension can mean different things to different people.

You might notice:

• Tight shoulders
• A tense neck
• Clenching your jaw
• Tightness in your back
• Tensing your hands or arms
• A general feeling of holding your body more tightly than usual

These sensations are not something everyone experiences during EMDR.

The tension may also be quite subtle. You might not notice anything while concentrating on the session and then suddenly realize that your shoulders are raised or your hands are clenched.

You may also notice a physical sensation only briefly and then realize that it has changed or disappeared as the session continues.

There is no particular type of muscle tension that you are expected to experience during EMDR.

Why Might Muscle Tension Happen During EMDR?

EMDR asks you to focus on a particular memory, thought, feeling, image, or other target while using bilateral stimulation, such as guided eye movements, alternating sounds, or tapping.

When people think about something stressful or upsetting, the experience is not always purely emotional. The body can respond as well.

For example, people sometimes tense their shoulders, tighten their jaw, clench their hands, or hold themselves differently when thinking about something stressful, whether or not they are doing EMDR.

During an EMDR session, you may simply become more aware of tension that accompanies the memory or feeling you are focusing on.

Concentration itself can sometimes contribute. People often tighten certain muscles without realizing it when they are concentrating closely on something.

There is no need to assume that every physical sensation during EMDR has a complicated explanation.

Physical tension may also come up when someone is focusing on difficult experiences connected to childhood trauma.

EMDR Can Make You More Aware of Physical Sensations

Another reason you might notice muscle tension during EMDR is simply that you are paying closer attention to what you are experiencing.

During everyday life, you may not notice every change in your posture or every place where you are holding tension.

During EMDR, however, attention may shift between thoughts, memories, emotions, images, and physical sensations.

You might suddenly realize:

“My shoulders feel tight.”

“My jaw is clenched.”

“I can feel tension in my hands.”

That does not necessarily mean the sensation suddenly appeared because of EMDR. You may simply be noticing something that was already there or becoming more aware of how your body responds when you think about a particular experience.

This is one reason it is useful not to assume that every sensation noticed during a session is an EMDR side effect.

Sometimes noticing is simply part of paying attention.

Can Muscle Tension Be Part of the Memory You're Working On?

Sometimes.

EMDR includes paying attention not only to thoughts and emotions but also to physical sensations associated with the target.

For example, thinking about a particular experience might bring up a tight feeling in your shoulders or tension in your stomach.

Another memory might be associated with clenching your jaw or tightening your hands.

That physical response may change as you continue working with the target.

You might notice that the tension becomes less noticeable, moves, changes, or simply stops standing out as much.

At other times, muscle tension may have little to do with the memory itself. You may simply be sitting in one position for a while or unconsciously tightening a muscle.

Some people may notice physical reactions when working with memories or triggers connected to PTSD.

Not every physical sensation that happens during an EMDR session is necessarily caused by EMDR.

Can Your Body React Even If You Don't Feel Very Emotional?

Yes.

You do not have to be crying or experiencing a strong emotional reaction to notice physical tension.

Sometimes people become aware of a physical response before they notice much of an emotional one.

For example, you might think about a stressful situation and notice that your shoulders have tightened even though you do not feel especially upset.

Someone else might notice that their hands are tense or their jaw is clenched.

This does not mean that the session is unusually intense. It simply shows that thoughts, emotions, and physical sensations do not always appear in exactly the same way or at exactly the same time.

You also do not need to interpret every physical sensation. Sometimes you can simply notice it and continue.

Can Muscle Tension Change During an EMDR Session?

It can.

Physical sensations are not necessarily fixed throughout a session.

You might begin with tension in one area and later notice that it feels different.

For example, tight shoulders may relax. A clenched jaw may loosen once you notice it. A physical sensation associated with the target may become less noticeable as your response to the target changes.

You might also notice no change at all during that particular session.

There is no correct pattern.

EMDR does not require muscle tension to appear, move, decrease, or disappear in order for the session to be meaningful.

Can You Feel Muscle Tension After EMDR?

Some people may notice that a little tension remains for a while after the session ends.

Others may notice that tension they felt during the session has already eased.

And many people will not notice any unusual muscle tension afterward.

There is no single physical reaction that you are supposed to have after EMDR.

If you do notice mild tension, it does not automatically mean the session was unusually intense or that anything went wrong.

You may simply notice that you were holding your shoulders tightly, sitting in one position, or concentrating for a period of time.

As with other mild post-session experiences, people can respond differently from one session to another.

What Can You Do If You Notice Tension During a Session?

You do not need to force yourself to stay completely still during EMDR.

If you realize that your shoulders are raised, your jaw is clenched, or you are sitting in an uncomfortable position, you can simply adjust.

You can:

• Change your sitting position
• Relax your shoulders or jaw
• Unclench your hands
• Stretch briefly
• Pause the bilateral stimulation
• Take a short break

You can then decide whether you want to continue.

There is no requirement to ignore physical discomfort in order to complete an EMDR session.

With self-guided EMDR, you control the pace, so making yourself physically comfortable can simply be part of managing your session.

Does Muscle Tension Mean EMDR Is Working?

Not necessarily.

Physical sensations are not a scorecard for an EMDR session.

Feeling tension does not prove that the session is working, and feeling completely relaxed does not mean that nothing is happening.

The same applies to other reactions people sometimes associate with EMDR. You do not need to cry, feel tired, yawn, experience strong emotions, or notice dramatic physical changes for a session to be meaningful.

People respond differently to EMDR, and your own response may also vary from one session to another.

You do not need to look for muscle tension or any other particular physical reaction.

Does Muscle Tension Mean the Session Was Too Intense?

Not by itself.

You may notice tension while thinking about something stressful even when the overall session feels manageable.

Likewise, you might have an emotionally meaningful EMDR session without noticing any muscle tension at all.

A little temporary tension is not, by itself, a reason to assume you did too much.

If you notice that you are physically uncomfortable, you can change your position or take a break.

The important distinction is between simply noticing a physical sensation and assuming that the sensation means something is wrong.

Often, it may simply be something you noticed while concentrating.

What If the Tension Has Nothing to Do With EMDR?

That is possible too.

Muscle tension is common in everyday life and can have many causes unrelated to EMDR.

If your neck or shoulders were already tight before the session, for example, you may notice that tension while sitting and concentrating.

Your chair, posture, computer setup, or the amount of time you spend in one position can also affect how your muscles feel.

The timing alone does not necessarily mean EMDR caused it.

It can be useful to notice whether the sensation began during the session, was already present beforehand, or seems connected to the particular memory or feeling you were focusing on.

You do not necessarily need to determine the exact cause. Sometimes the simplest response is just to adjust your position and continue when you are comfortable.

Should You Change Your Next EMDR Session?

Not necessarily.

If you noticed a little muscle tension during one session and otherwise felt comfortable, you may decide there is nothing you need to change.

If you notice the same thing repeatedly, you might experiment with simple adjustments.

For example, you could change your sitting position, make sure your shoulders are relaxed before beginning, or choose a more comfortable place to sit.

With self-guided EMDR, you can also adjust the length or pacing of a session if you prefer.

These are practical choices rather than signs that there is a problem with EMDR.

Muscle Tension During a Virtual EMDR Session

Virtual EMDR is a specific self-guided online EMDR program. Because you manage the session yourself, you can adjust your position, pause the bilateral stimulation, or take a break whenever you want.

If you notice yourself becoming physically tense, you can simply check your posture and get comfortable before continuing.

You can also pay attention to whether the tension seems connected to the target you are working on or whether you may simply have been sitting in the same position for too long.

You do not need to treat mild muscle tension as a reason to end a session unless you simply prefer to stop.

The self-guided format gives you the flexibility to make those adjustments as you go.

Conclusion

Some people may notice muscle tension during or after EMDR, although many people do not.

If it happens, you might notice tightness in your shoulders, neck, jaw, back, hands, or another area while focusing on a stressful memory or feeling. You may also simply become more aware of tension that was already there because you are paying closer attention to physical sensations during the session.

The tension may change as the session continues, ease afterward, or simply disappear once you adjust your position.

Muscle tension does not mean something went wrong, and you do not need to experience it for EMDR to be meaningful.

If you are using self-guided EMDR and notice yourself becoming tense, you can adjust your position, relax the area, pause, or take a break. You do not need to analyze every physical sensation or push yourself through discomfort.

The goal is simply to notice what you are experiencing and work through the session at a pace that feels comfortable for you.