What Are the Most Common EMDR Reactions?

What Are the Most Common EMDR Reactions?

Short Answer: People respond to EMDR in different ways. During a session, common reactions can include noticing emotions, thoughts, memories, images, or physical sensations connected to what you're working on. Afterward, some people feel calm or lighter, while others may feel mildly tired, reflective, or notice thoughts or dreams related to the session. Many people notice very little afterward. There is no single reaction you are supposed to have.

Key Takeaways

• EMDR reactions vary from person to person and from one session to another.
• During EMDR, you may notice thoughts, emotions, memories, images, or body sensations.
• Some people feel calmer or lighter as a session progresses.
• Mild tiredness can occur afterward, although many people do not feel tired at all.
• Some people notice vivid dreams or new thoughts between sessions.
• Crying can happen, but many people never cry during EMDR.
• Having a strong reaction does not mean EMDR is working better than if you have a quiet session.

What Does an “EMDR Reaction” Mean?

An EMDR reaction is simply something you notice while doing EMDR or afterward.

EMDR combines brief attention to a memory, thought, feeling, image, or body sensation with bilateral stimulation, such as guided eye movements, alternating sounds, or tapping.

As you move through the process, what you notice may change.

A thought may come to mind. An emotion may become noticeable. You may remember another detail. You might notice a physical sensation. Or you may simply notice that the memory you started with feels a little different.

These experiences do not have to be dramatic.

Research and clinical descriptions of EMDR commonly discuss changes in thoughts, emotions, memories, associations, and physical sensations during the process. The U.S. Department of Veterans Affairs also describes people reporting new insights, connections, and positive emotions as distress related to a memory decreases.

What Are the Most Common Reactions During EMDR?

There isn't one reaction that everyone experiences.

Some of the things you may notice include:

• Different thoughts coming to mind
• Remembering another part of an experience
• Changes in how emotional a memory feels
• Feeling calmer as the session continues
• Noticing a physical sensation
• Making a new connection between experiences
• Seeing an image or memory differently
• Feeling that a memory seems less vivid or important

You might experience several of these during one session and very few during another.

That variation is normal.

Emotional Reactions During EMDR

EMDR involves paying attention to material that may already carry some emotion, so it is not surprising if feelings come up while you're working with it.

You might notice sadness, frustration, anger, anxiety, relief, or another emotion connected to the experience.

The American Psychological Association notes that emotions can arise while someone focuses on a memory during EMDR and that the emotional intensity may decrease as the process continues.

But EMDR does not have to be highly emotional.

You may have a session where you notice only mild emotion. You may also have a session where you feel fairly neutral.

Neither experience tells you whether you are doing EMDR correctly.

Is Crying a Common EMDR Reaction?

Some people cry during EMDR, but many people do not.

Crying may happen when someone focuses on something meaningful or emotional, just as it can during an ordinary conversation, while watching a movie, or when thinking about an important experience.

It is not something EMDR requires.

You do not need to cry for a session to be meaningful, and not crying does not mean you are holding something back or doing the process incorrectly.

If tears happen, you can simply allow the reaction to pass naturally and continue when you feel ready.

Physical Sensations During EMDR

You may also become aware of physical sensations while focusing on a memory or feeling.

For example, you might notice:

• Tension somewhere in your body
• A change in breathing
• Warmth or coolness
• A feeling in your stomach
• Your shoulders relaxing
• A sensation becoming weaker or changing location

EMDR specifically includes paying attention to body sensations connected to the material being worked on, so noticing them during a session is not unusual.

These sensations do not need to mean anything complicated. Sometimes they are simply another part of what you notice during the exercise.

New Thoughts, Memories, or Connections

One particularly interesting EMDR reaction is noticing a thought or connection that you were not deliberately trying to find.

You might begin with one memory and suddenly think about another experience.

You might remember a detail you had not been thinking about.

Or you may find yourself looking at an old experience from a slightly different perspective.

The VA describes EMDR processing as involving new insights, connections, and changes in thoughts and feelings. It also notes that new information may continue to emerge between sessions.

You do not need to analyze every new thought that appears.

Often, the simplest approach is just to notice what comes up and continue with the process.

Feeling Calmer or Lighter

Not every EMDR reaction is uncomfortable.

Some people notice that they feel calmer as they continue through a session.

A memory may feel less emotionally charged. A thought may seem less important. Something that felt very immediate at the beginning of the session may begin to feel more distant.

The VA describes EMDR as continuing while distress decreases and new connections and positive emotions emerge.

You may also finish a session feeling relaxed, clear-headed, relieved, or simply ready to move on with your day.

Feeling Tired After EMDR

Some people feel mildly tired after EMDR.

The VA specifically notes that feeling tired and wanting a little rest after a session can occur, while people can generally continue with their normal daily activities.

For many people who experience tiredness, it is fairly mild.

You might want to sit quietly for a few minutes, take a break, or feel slightly sleepier later in the day.

Many people do not feel tired afterward at all.

And your reaction can change from one session to another.

Vivid Dreams After EMDR

Some people notice vivid dreams after an EMDR session.

The APA includes vivid dreams among the temporary experiences that some people report following EMDR reprocessing sessions.

This does not mean everyone should expect unusual dreams after EMDR.

You may have one vivid dream, notice dreams occasionally, or notice no difference whatsoever.

Having vivid dreams also does not prove that an EMDR session worked better than a session after which you slept normally.

Thoughts or Memories Between Sessions

Sometimes something related to your EMDR work comes to mind later.

You may think about the memory again that evening, remember another detail, or notice a new perspective the next day.

The VA notes that new information processing may continue between sessions and that people can generally continue their normal lives while allowing those changes to occur naturally.

You do not necessarily need to do anything with every thought that appears.

If something seems important for a future session, you can make a note of it and return to it when you choose.

What If You Don't Notice Much During EMDR?

That can happen too.

Not every EMDR session produces an obvious reaction.

You might follow the exercise and notice only small changes.

Perhaps a memory feels slightly less vivid. Maybe your attention moves to another thought. Or perhaps you do not notice much difference at all during that particular session.

There is no requirement that something dramatic happen.

Trying to manufacture a reaction can actually distract you from simply noticing what naturally comes to mind.

Does a Strong Reaction Mean EMDR Is Working Better?

No.

A strong emotional or physical reaction is not a measure of success.

Someone who cries during a session has not necessarily made more progress than someone who remains calm.

Someone who feels tired afterward has not necessarily had a more productive session than someone who feels energized.

And someone who has vivid dreams has not necessarily processed more than someone who sleeps normally.

EMDR experiences vary considerably.

The goal is not to produce the strongest possible reaction.

Can Your Reactions Change From Session to Session?

Yes.

One session may feel emotional.

Another may feel calm.

You might feel slightly tired after one session and completely normal after the next.

You may notice several memories during one session and very little during another.

What you are focusing on, how you feel that day, how rested you are, and many other ordinary factors can influence what you notice.

It is usually more useful to become familiar with your own experience than to compare your reactions with somebody else's.

What This Means for the Virtual EMDR Self-Guided Program

With the Virtual EMDR self-guided online program, you can notice your own patterns over time and adjust your sessions accordingly.

The Virtual EMDR program allows you to choose what you want to work on, move through the structured exercises at your own pace, and pause or stop when you choose.

If a thought, feeling, or physical sensation comes up, you do not need to force it to change.

Likewise, you do not need to produce an emotional reaction for the session to be worthwhile.

The basic approach is simply to notice what comes up and continue through the structured process at a pace that feels manageable for you.

Conclusion

EMDR reactions can include changes in thoughts, emotions, memories, images, and physical sensations while you are working through a session. Some people also notice mild tiredness, vivid dreams, or new thoughts afterward, while others notice very little.

There is no reaction you need to produce and no single “correct” way to experience EMDR.

A quiet session can be just as valid as an emotional one. Rather than looking for a particular response, it is usually more useful to notice what naturally comes up and allow your experience to vary from one session to the next.