How Long Should an EMDR Session Last?

How Long Should an EMDR Session Last?

Short Answer: There is no single session length that is right for everyone using Eye Movement Desensitization and Reprocessing (EMDR). Therapist-guided EMDR appointments are often around 50 to 90 minutes, although the time spent actively processing a target may be only part of the appointment. With self-guided EMDR, session length can be more flexible. You can choose a length that gives you enough time to work with the target without feeling that you have to keep going simply to reach a certain number of minutes.

Key Takeaways

• There is no universal EMDR session length that everyone needs to follow.
• Therapist-guided EMDR appointments are often approximately 50 to 90 minutes.
• Not every minute of a therapist-guided appointment is necessarily spent actively processing a target.
• Self-guided EMDR allows more flexibility in session length and pacing.
• Longer sessions are not automatically more effective than shorter ones.
• You do not need to completely process a target in one session.
• If you reach a natural stopping point or feel that you have done enough, you can end the session and return to the target another time.

How Long Is a Typical EMDR Session?

When people talk about the length of an EMDR session, they are often referring to therapist-guided EMDR.

These appointments are often approximately 50 to 90 minutes.

However, that does not mean someone spends the entire appointment doing bilateral stimulation or actively processing a distressing memory.

A therapist-guided EMDR appointment can include several different parts. There may be time spent checking in, identifying what to work on, preparing for processing, using bilateral stimulation, noticing what comes up, reassessing the target, and bringing the session to a close.

For that reason, the length of the appointment and the amount of time spent actively working with a target are not necessarily the same thing.

This distinction becomes especially important when comparing therapist-guided EMDR with self-guided EMDR.

Does EMDR Have to Last 60 or 90 Minutes?

No.

There is no rule that every EMDR session must last exactly 60 or 90 minutes.

Those timeframes often reflect the way therapy appointments are scheduled rather than a requirement that active EMDR processing continue for that exact amount of time.

With therapist-guided EMDR, the session has to fit within the scheduled appointment.

With self-guided EMDR, you are not necessarily working within the same type of appointment structure.

That means the question becomes less about reaching a particular number of minutes and more about choosing a session length that works for you.

You may sometimes want a shorter session. At another time, you may choose to spend longer with a target.

There is no need to make every session identical.

How Long Should a Self-Guided EMDR Session Last?

There is no single established session length that applies to everyone using self-guided EMDR.

Self-guided sessions can be more flexible because you are managing your own pacing rather than working within a scheduled therapy appointment.

You may decide how long you want to spend based on the target you are working with, how the session is progressing, how much time you have available, and how you are responding as you go.

The important point is not to assume that a self-guided session has to copy the length of a therapist appointment.

A longer therapy appointment includes more than active EMDR processing. Simply using the total appointment time as a target for independent EMDR would not necessarily make sense.

Instead, self-guided session length can be adjusted according to what works for you.

Why Can EMDR Session Length Vary?

Not every EMDR target requires the same amount of time.

Some memories or issues may feel relatively focused. Others may connect with additional thoughts, memories, emotions, or beliefs as the session continues.

Your experience can also change from one day to another.

You might find it easy to concentrate during one session but prefer a shorter session another day.

The same person may therefore use different session lengths at different times.

This does not mean one session was better than another.

It simply reflects the fact that EMDR is a process rather than an exercise that has to be completed for an exact number of minutes.

Some people may also work on negative beliefs or experiences connected to self-esteem, and the amount of time they want to spend on a target can vary.

What Happens During the Time in an EMDR Session?

EMDR is more than simply following a moving object with your eyes or listening to alternating sounds for a fixed amount of time.

A session may involve identifying what you want to work on, bringing the target to mind, noticing thoughts and emotions, paying attention to physical sensations, using bilateral stimulation, and pausing periodically to notice what has changed.

The process can move at different speeds.

Sometimes a new thought or memory may appear quickly. At other times, you may spend more time with the same material.

There may also be natural pauses during the session.

Because of this, measuring an EMDR session only by the number of minutes does not tell you very much about what happened during it.

Do Longer EMDR Sessions Work Better?

Not necessarily.

There is no reason to assume that a longer session automatically produces more progress.

EMDR is not something where simply adding more minutes guarantees a better result.

A shorter, focused session can still be meaningful.

Likewise, continuing longer does not necessarily mean that you will process a target faster.

This is especially relevant with self-guided EMDR, where you may have the freedom to continue simply because the program remains available.

Having more time available does not mean you need to use all of it.

The goal is not to accumulate as many minutes of EMDR as possible.

Do Shorter Sessions Still Count?

Yes.

A session does not become meaningful only after you reach a particular number of minutes.

A shorter session may give you enough time to focus on a target, use bilateral stimulation, notice what comes up, and reach a reasonable stopping point.

At another time, you may prefer a longer session.

There is no need to compare the two and decide that the longer one must have accomplished more.

The amount of time spent in a session is only one part of the experience.

Should You Keep Going Until the Target Is Completely Processed?

No.

You do not have to completely work through a target every time you begin an EMDR session.

Some targets may take more than one session.

If you reach a point where you want to stop, you can end the session and return to the same target later.

This is different from treating the session as a task that has to be finished before you are allowed to stop.

EMDR can unfold over time.

If something still feels unfinished at the end of one session, that does not mean the session was unsuccessful.

You can continue working with it another time.

Can an EMDR Session Be Too Short?

A very brief session may not give you much time to settle into the process, work with a target, and notice what changes.

However, there is no universal minimum number of minutes that every person needs.

A short session can still have a purpose.

For example, you may have limited time or simply decide that you want to stop earlier than expected.

The important distinction is between choosing a shorter session intentionally and assuming that every EMDR session has to reach a specific minimum duration to count.

There is no need to stretch a session simply to reach a number on the clock.

How Do You Know When You've Done Enough for One Session?

There does not have to be one dramatic moment when a session is officially finished.

Sometimes you may notice that the target feels different and reach a natural stopping point.

Sometimes you may simply decide that you have spent enough time on it for today.

You may also notice that your concentration is fading or that you would rather stop and return to the target later.

With self-guided EMDR, these are all reasonable things to consider when deciding whether to continue.

You do not need to wait for a strong reaction before stopping.

You can end a session simply because it feels like the right place to stop.

Should Every EMDR Session Be the Same Length?

No.

There is no need to make every session exactly the same length.

One session may be relatively short because you reach a comfortable stopping point quickly.

Another may last longer because you want more time with the target.

Your available time may also differ from day to day.

Trying to make every session identical can place unnecessary emphasis on the clock rather than on the actual process.

Consistency can be useful if you personally like having a routine, but the number of minutes does not have to be rigid.

Does the Target Affect How Long a Session Takes?

It can.

Different targets can unfold differently during EMDR.

One target may feel specific and contained. Another may connect with several related memories, thoughts, or feelings.

This can affect how long you want to spend working with it.

However, a target that brings up more material does not mean you need to work through everything connected to it in one sitting.

If more comes up than you want to continue with at that time, you can stop and return to it later.

For example, a target involving memories or emotions connected to grief may feel different from another issue you choose to work on.

The ability to continue a target across sessions is one reason there is no need to force every session into a particular length.

What If You Start Feeling Tired or Lose Concentration?

Some people may notice tiredness during EMDR, while many do not.

You may also simply reach a point where it becomes harder to concentrate.

Neither reaction automatically means there is a problem with the session.

But if you no longer want to continue, you can pause or stop.

You do not need to reach a planned session length simply because that was your original intention.

For example, if you expected to spend longer on EMDR but notice that your attention is drifting, you may decide that you have done enough for now.

You can return to the target another time.

What If You Feel Like Continuing Longer?

Sometimes the opposite happens.

You may reach the end of the amount of time you originally planned and still feel comfortable continuing.

You can decide whether you want more time.

Again, there is no requirement that every session stop at an exact minute.

At the same time, more is not automatically better.

There is no need to extend a session simply because you believe another 10, 20, or 30 minutes will necessarily produce faster progress.

Session length is only one part of the process.

Is Session Length the Same as EMDR Frequency?

No.

How long an individual EMDR session lasts and how often you do EMDR are separate questions.

A longer session does not automatically mean you need to wait a particular amount of time before the next session.

Likewise, doing a shorter session does not necessarily mean you need another one sooner.

This distinction matters because it can be tempting to think of EMDR as a certain number of minutes that need to be completed each week.

There is no need to approach it that way.

Session length and session frequency can each be considered separately.

Is There an Ideal Time of Day for an EMDR Session?

There is no single time of day that everyone needs to use.

Some people may prefer doing EMDR when they have plenty of time available. Others may prefer fitting a session into a particular part of their regular routine.

Your preference may also depend on how you personally tend to feel afterward.

If you usually move directly back into your normal day without much transition, you may not need to plan around the session very much.

If you prefer having a little time afterward before switching to something else, you can choose a time that allows for that.

This is about personal scheduling rather than a required EMDR rule.

Do You Need Extra Time After the Session?

Not necessarily.

Many people may finish an EMDR session and return to their ordinary activities without needing a lengthy transition.

Others may prefer a few minutes before moving on.

You might want to sit quietly, move around, get a drink, or simply take a short break.

There is no required recovery period after every EMDR session.

If you learn that you personally prefer some transition time, you can simply include that when deciding how much total time to set aside.

Session Length With Virtual EMDR

Virtual EMDR is a specific self-guided online EMDR program. It is different from therapist-guided EMDR conducted remotely through video, which may also sometimes be described generally as “virtual EMDR.”

Because Virtual EMDR is self-guided, you manage your own pacing rather than working within a therapist's scheduled appointment.

You can pause, take a break, or stop when you choose.

This means you do not need to make a Virtual EMDR session the same length as a traditional therapy appointment.

You can pay attention to how the session is progressing and decide when you have done enough for that sitting.

If you want to return to the same target another time, you can do that rather than trying to complete everything in one session.

Conclusion

There is no single EMDR session length that is right for everyone.

Therapist-guided EMDR appointments are often approximately 50 to 90 minutes, but that appointment time can include more than active processing. Self-guided EMDR does not necessarily need to follow the same schedule.

A useful session length is one that gives you time to work with the target while still allowing you to stop when you feel you have done enough.

You do not need to keep going simply to reach a certain number of minutes, and you do not have to completely process a target in one sitting.

Longer sessions are not automatically better, and shorter sessions are not automatically less meaningful.

With self-guided EMDR, session length can be flexible. Rather than treating the clock as the main measure of a session, you can choose a pace and length that works for you and return to the target another time when needed.