What Does EMDR Feel Like?

Short Answer: People experience EMDR in a variety of ways. During a session, you briefly focus on a memory, thought, feeling, or body sensation while following bilateral stimulation, such as guided eye movements, sounds, or tapping. You might notice thoughts, emotions, or physical sensations shift as you go, or you may notice very little at first. You remain awake, aware, and in control throughout the process.

Key Takeaways

• Everyone experiences EMDR slightly differently.
• You focus briefly on a memory or feeling while following bilateral stimulation.
• You remain awake, aware, and in control throughout the process.
• Changes can range from shifting thoughts and emotions to subtle or minimal reactions.

What to Expect During the Exercise

During an EMDR session, you briefly hold a memory, thought, feeling, or body sensation in mind while following bilateral stimulation, such as a moving point on a screen, alternating tones, or tapping.

As you move through the exercise, you simply notice what comes up. That might be another thought, an emotion, a physical sensation, a different memory, or a change in how the original memory feels. You don't need to force anything to happen.

What Happens in Your Mind

What comes up varies from person to person and even from one session to another. You might notice:

• A memory beginning to feel less vivid or emotionally intense.
• A new thought or perspective.
• Another memory or association coming to mind.
• A change in an emotion or body sensation.
• Very little noticeable change during a particular set.

What Physical Sensations Are Common?

Some people notice physical sensations during EMDR, while others notice very little.

These might include:

• Feeling more relaxed.
• Changes in muscle tension.
• Yawning, sighing, or stretching.
• No noticeable physical change at all.

You Are Always in Control

EMDR is not hypnosis. You remain awake, alert, and fully aware of your surroundings throughout the exercise.

Common Misconceptions About How EMDR Feels

• "It feels like being hypnotized." EMDR is not hypnosis. You remain awake, alert, and aware throughout the entire process.
• "You have to describe everything in detail." You don't need to describe everything that happened out loud. Much of the process happens internally while you focus on the memory and follow the bilateral stimulation.
• "If I don't feel a big emotional release, it isn't working." A strong emotional reaction isn't required. Some people notice clear shifts during a session, while others notice very little at first. Neither response, by itself, tells you how effective the session was.

Conclusion

What you notice during a session is unique to you. You may notice changes in thoughts, emotions, memories, or physical sensations during a session, or the changes may be subtle. You remain awake and aware throughout the process, and there is no particular reaction you need to have for a session to be meaningful.