Can EMDR Make You Emotional?

Can EMDR Make You Emotional?

Short Answer: Yes, EMDR can sometimes bring up emotions during a session, especially when you are focusing on a memory or experience that already has feelings connected to it. You might notice sadness, frustration, relief, anger, or another emotion, while at other times you may notice very little. Becoming emotional is not required for EMDR to be useful, and there is no particular way you are supposed to feel. With self-guided EMDR, you remain in control of the process. If an emotion comes up, you can continue if you feel comfortable, pause for a moment, choose something different to work on, or stop and return another time.

Key Takeaways

• EMDR can sometimes bring up emotions connected to what you are focusing on.
• Emotions can vary widely from one person and one session to another.
• You do not need to become highly emotional for an EMDR session to be meaningful.
• Feeling little or no emotion during a session is also completely fine.

Why Can EMDR Bring Up Emotions?

EMDR stands for Eye Movement Desensitization and Reprocessing. It combines focused attention with bilateral stimulation, such as guided eye movements, sounds, or tapping.

During an EMDR session, you may briefly focus on a memory, thought, feeling, or body sensation. If the experience you are thinking about already has emotions connected to it, some of those feelings may naturally come to mind.

For example, thinking about an old argument might bring up some frustration. Remembering a loss might bring up sadness. Thinking about something you handled successfully might even bring up relief or a sense of confidence.

People working through grief may also notice sadness or other emotions connected with a loss come to mind during a session.

This does not mean that EMDR automatically creates strong emotions. Often, you are simply noticing feelings that are already connected to what you are thinking about.

What Kind of Emotions Might You Notice?

There is no standard emotional response to EMDR.

Depending on what you are working on, you might notice:

• Sadness
• Frustration
• Anger
• Nervousness
• Relief
• Calm
• Happiness
• Confidence
• A mixture of different feelings
• Very little emotion at all

You may also notice that an emotion changes as you move through a session. Something that initially feels frustrating, for example, may later feel less important or simply different.

Your experience can also change from session to session.

Does EMDR Usually Make People Very Emotional?

Not necessarily.

The phrase “emotional during EMDR” can make the experience sound much more dramatic than it needs to be.

For some people, becoming emotional may simply mean noticing a little sadness, frustration, or relief while thinking about something meaningful. Other people may have a stronger emotional response occasionally, while many sessions may involve relatively little emotion.

EMDR does not require crying, becoming upset, or having an intense emotional reaction.

A quiet session can still be a meaningful session.

Do You Have to Cry During EMDR?

No.

Crying is one possible emotional response, but it is not something that needs to happen.

Some people cry during EMDR. Others never do. Some might notice a few tears during one session and nothing similar during another.

Whether you cry does not tell you whether EMDR is working.

The goal is not to produce a dramatic emotional reaction. The important part is engaging with the process in a way that feels manageable for you.

What If You Don't Feel Emotional During EMDR?

That is completely fine.

You might focus on a memory and notice that you feel fairly neutral about it. You might notice thoughts or images rather than strong feelings. Or you might simply follow the exercise without noticing much change at that moment.

None of those experiences means you are doing EMDR incorrectly.

People respond differently, and even the same person can respond differently depending on the session and what they choose to work on.

There is no emotional test you need to pass.

Does Becoming Emotional Mean EMDR Is Working?

Not necessarily.

A noticeable emotional response is not proof that a session was effective, just as having little emotional response does not mean the session failed.

It can be tempting to judge a session by how much happened during it. You might wonder whether crying, feeling relief, or noticing a strong change means you made more progress.

EMDR does not need to be measured that way.

A session can feel quiet and uneventful. Another can bring up more noticeable feelings. Neither reaction automatically tells you how useful the session was.

Can Your Emotions Change During a Session?

Yes.

One of the interesting things about focusing on a memory is that what you notice can shift.

You might begin by feeling annoyed and later notice sadness. You might start with nervousness and later feel calmer. An emotion might become less noticeable, or your attention might move to a different part of the memory.

You do not need to force these changes or decide what you are supposed to feel next.

With self-guided EMDR, you can simply notice what comes up as you move through the structured process.

What If an Emotion Feels Stronger Than You Expected?

You remain in control of the session.

If you notice more emotion than you want to continue with at that moment, you can pause the bilateral stimulation, take a break, choose a different target, or stop the session and return another day.

Stopping does not mean you failed. Likewise, you do not need to push yourself through an emotion simply because you have already started the exercise.

Can EMDR Make You Emotional After the Session?

Sometimes you may continue thinking about what you worked on after the session ends, and an emotion connected with it may still be noticeable for a while.

Other times, you may finish a session and simply continue with your day without noticing anything unusual.

Again, there is no single pattern everyone follows.

If you notice that a particular session leaves you wanting a little more time before doing another one, self-guided EMDR allows you to adjust your schedule accordingly.

You do not need to rush into another session.

Can EMDR Bring Up Positive Emotions Too?

Yes.

When people hear the phrase “EMDR can make you emotional,” they may automatically think about sadness or becoming upset.

But emotions are not limited to negative ones.

You might notice:

• Relief
• Calm
• Pride
• Confidence
• Hope
• Happiness
• A sense that something feels less important than it did before

You might also notice no particular emotion.

EMDR experiences vary, and there is no reason to assume that becoming emotional means becoming distressed.

Can Self-Guided EMDR Make You Emotional?

Yes, it can.

Self-guided EMDR still involves briefly focusing on memories, thoughts, feelings, or sensations, so emotions connected with those experiences may sometimes come to mind.

You Don't Need to Force an Emotional Reaction

One of the most important things to understand is that you do not need to make yourself feel something.

There is no benefit in trying to become sad, angry, or tearful because you think that is what EMDR is supposed to look like.

Likewise, you do not need to search for a dramatic memory just to make a session feel more significant.

Simply work with what you notice. If there is emotion, you can notice it. If there is very little emotion, that is fine too.

EMDR does not need to look dramatic to be meaningful.

Conclusion

EMDR can sometimes make you feel emotional because you are briefly focusing on memories, thoughts, or experiences that may already have feelings connected to them.

That does not mean every session will be emotional or that you need to have a strong reaction. Some people notice sadness, frustration, relief, calm, or another emotion. Others notice very little.

There is no correct emotional response and no need to force one.