Understanding the Side Effects of EMDR: What to Expect
Eye Movement Desensitization and Reprocessing (EMDR) is a powerful therapy that helps people process and heal from traumatic experiences. Many have found relief and significant emotional breakthroughs through EMDR, but like any therapeutic approach, it can come with side effects. Knowing what to expect can help you feel reassured that these side effects are simply a natural part of your healing journey and generally nothing to worry about. Below, you’ll find information on the most common temporary side effects and helpful tips for managing them, so that you can move forward on your journey with confidence.
Common Side Effects of EMDR
Fatigue: Emotional processing requires energy, and it’s common to feel drained or physically tired after a session. I often tell clients they might feel like a “wrung out towel” or experience an “emotional hangover” after a session. The brain is working hard to reorganize traumatic memories, which can be mentally and physically exhausting, much like an intense studying session or a difficult workout.
Emotional Sensitivity: After a session, you may feel more emotionally raw or vulnerable. This is because EMDR brings up deep-seated emotions that your brain is working to process. This heightened sensitivity is a natural part of emotional healing and should lessen as you continue on your journey.
Vivid Dreams or Nightmares: Some people report intense dreams following EMDR sessions as the brain continues to integrate the therapy’s effects. This happens because EMDR stimulates memory processing, which can make unresolved emotions surface in dreams before they fully settle.
Temporary Increase in Anxiety or Distress: Certain memories may feel more present in the days following a session, but this is usually a sign that your brain is working through them—as uncomfortable as this is, it’s a good thing! As your brain restructures past trauma, it may temporarily heighten emotional awareness before finding balance.
Physical Sensations: Some individuals experience headaches, dizziness, nausea, or lightheadedness, likely due to the emotional and cognitive shifts occurring. The nervous system is deeply connected to trauma processing, so somatic (body-based) reactions are common as unresolved stress is released.
Memory Fluctuations: You may recall new details about past experiences or temporarily struggle with short-term memory as your brain integrates new connections. This happens because EMDR strengthens neural pathways related to memory storage and retrieval, causing temporary cognitive adjustments.
Emotional Numbness: Some individuals may temporarily feel disconnected from their emotions as their brain adjusts to the reprocessing of traumatic memories. This can happen as a protective response to overwhelming emotions or as a phase of emotional integration. While this may feel unsettling, it typically resolves as the brain fully processes the memories and restores emotional balance.
Shifts in Relationships: Processing trauma can change how you perceive your relationships, leading to newfound clarity, emotional distance, or the need to set new boundaries. As past wounds heal, you may gain new perspectives on your relationships and emotional needs.
How to Support Yourself After EMDR
While these side effects can feel overwhelming, they are generally temporary and lessen as you continue therapy and begin to experience the benefits of EMDR. It’s important to not fixate too much on these side effects and move through them as best as you can, using the tools that you have. Here are some ways to support yourself post-EMDR session:
Get Plenty of Rest: Your brain is doing hard work—allow your body time to rest and recover. A walk or short nap after session can be a great way to reset.
Stay Hydrated and Nourished: Eating balanced meals and drinking water can help regulate your body’s response.
Physical Movement: Physical movement can help release tension and regulate emotions while promoting overall well-being. Simple activities like stretching or walking can be especially beneficial after EMDR.
Engage in Grounding Techniques: Practices such as mindfulness, deep breathing, or progressive muscle relaxation can help you stay grounded in the present and reduce distress.
Reach Out for Support: If you feel emotionally overwhelmed, consider sharing your experience with someone you trust. You can reach out to your therapist if you have any questions or need support throughout this process.
Sharing with your Therapist
Most side effects of EMDR are mild and temporary, and your therapist will likely ask you about any changes, positive or negative, that have occurred between sessions. However, if you’re experiencing intense distress that doesn’t subside, it’s important to reach out to your therapist. They can adjust the pace of therapy, provide additional grounding techniques, and ensure that you feel safe throughout the process.
Understanding the Healing Process
Healing is not always a linear process, and some discomfort along the way is absolutely normal. Discomfort is also a sign that significant changes and healing are at play. If you’re considering or currently doing EMDR therapy, know that you’re taking a courageous step toward healing. If you have any concerns or want to learn more about how EMDR might work for you, feel free to reach out—we’re here to support you every step of the way.