#1 – “What if I relive my trauma all over again?”
#2- “Is EMDR going to make things worse?”
#3- “What if I cry a lot or break down?”
#4- “What if it doesn’t work?”

Let’s talk about something that comes up often in the EMDR therapy world: Is EMDR dangerous? If you’ve been thinking about starting EMDR or you’re a clinician who is curious about starting the training process…you might have some questions such as: Is EMDR safe? What if it makes me feel worse before it gets better? What if it’s too much?

I’ve heard these kinds of questions from clients, colleagues, and other therapists when they’re getting familiar with the approach. Honestly, it makes sense. EMDR can sound intense especially if you’re picturing yourself digging into heavy memories or feelings you’ve tried to stay away from.

What I LOVE about EMDR is that it’s a structured and intentional process that’s designed to be safe, collaborative, and at the speed of what a client is ready for. 

It’s safe to say that in my work as therapist and practice owner I’ve fallen in love with EMDR and the healing work I’ve seen it help accomplish. I want to help dive into some of the most common fears people have about EMDR, what the process actually involves, and what the real risks or side effects might look like.

What Does Safety in Therapy Mean?

When someone asks, “Is EMDR safe?” they’re usually not asking about physical danger. They’re typically asking whether they’re going to be emotionally overwhelmed—or worse, retraumatized. And I get that. EMDR invites you to face hard stuff. Not because it is important to rehash it or dwell in it…but because it is important to provide a space for the brain to reprocess. Even just thinking about going near those memories can make your nervous system say, “No thank you!”

EMDR was designed with safety in mind and therapists are trained to pace it carefully, gently, and collaboratively. Let’s unpack some of the most common fears of EMDR therapy and what they actually look like in practice.

Common Fears of EMDR Therapy

“What if I relive my trauma all over again?”

This is one of the most common fears I hear and an incredibly valid one. The idea of being back in the trauma or feeling like it’s happening all over again can stop people from wanting to further understand. EMDR is about reprocessing, not reliving. 

During EMDR you work with your therapist to identify and hold a memory or sensation in your awareness while staying grounded in the present. We use bilateral stimulation (eye movements, tapping, or auditory tones) to help your brain reprocess what got stuck in trauma-mode. You’re not in a trance or hypnotized (although I get it…it sounds a little unique!). You’re aware and in control the whole time.

You might feel a range of emotions and that’s normal, but you’re not going to be reliving the past experiences. Part of what makes EMDR safe is that we spend time before any trauma work building up your internal resources, your sense of safety, and a strong therapeutic relationship.

“Is EMDR going to make things worse?”

This one can feel a bit complex because healing often stirs up stuff before it settles. But that doesn’t mean EMDR is harmful…it just means you are doing the work! Some people feel tired or emotionally drained after sessions and that is completely normal. I like to think of it like a muscle in your body. You’re stretching something that’s been tight or held onto for a long time.

When those emotions become overwhelming, we slow it down, we use grounding skills, AND we can remind your nervous system that you’re safe now even if your body needed some help catching up to that understanding.

“What if I cry a lot or break down?”

You might! And that’s okay. Tears are not a sign that EMDR is dangerous. It’s a sign your body is releasing something it no longer needs to carry. As an EMDR therapist I’m not afraid of your feelings and the goal is so you no longer have to hold them back. 

The emotional release that sometimes comes with EMDR is often one of the most healing parts. I love to see how much relief it can bring to a client in their body. The tears might be a bit uncomfy, but I know they are worth it!

“What if it doesn’t work?”

Therapy is vulnerable! But especially when we are processing impactful events and feelings, I know a lot of people want to feel confident in the process before diving in.

Here’s what I’ll say: EMDR isn’t magic. BUT I’ve had clients tell me they made more progress in six EMDR sessions than they did in six months of talk therapy. That’s not to say that talk therapy isn’t incredibly helpful or have its place. When the client is open to the process and the therapist is trained, attuned, and responsive then EMDR can be a powerful way to get to the root of what is causing a client distress. 

What makes EMDR safe is also what makes it collaborative. You and your therapist are a team. You get to give feedback. You get to slow things down. You get to stop at any time.

That alone (being in charge of your healing) is what makes EMDR feel safe and creates trust for clients!

EMDR Side Effects and Risks

Let’s talk about EMDR side effects or risks. Some common things clients can experience after sessions:

• Feeling emotionally exhausted or vulnerable
• Vivid dreams
• Fatigue or brain fog

These are not signs of harm. They’re signs that your brain is WORKING. The body and the mind have to take time to adjust to new insights and new feelings of peace or relief. 

EMDR should never leave you feeling unsafe, out of control, or re-traumatized. If something doesn’t feel right, I always encourage my clients to speak up so that we can discuss what’s going on. That’s part of why EMDR safety depends so much on the relationship you build with your therapist.

Is EMDR Safe? Here’s What I’ve Seen in My Practice

After years of using EMDR in my therapy practice here is what I can confidently say…

Yes: EMDR is safe when it’s done by a trained and trauma-informed therapist who respects your pace, your boundaries, and your needs. Making sure your therapist utilizes EMDR as a practiced modality can be important. It’s safe because we don’t jump straight into trauma work. We spend time creating a foundation of trust. We develop skills and tools so that you feel grounded before we start.

EMDR is safe because you’re never pushed to go further than you’re ready. EMDR is not about white knuckling it! EMDR works with your brain, not against it. It relies on the body and brain’s natural ability to heal. 

EMDR Can Feel Intense, But That Doesn’t Mean It’s Dangerous

I know how normal it is to feel hesitant before starting EMDR. So, if you’re feeling a bit uncertain then that’s okay! Feeling cautious doesn’t mean EMDR isn’t for you, but hopefully spending some time understanding some of the common fears creates more confidence to take the next step.

Whether you are curious about if EMDR might be a good fit for you or you’re interested in connecting to learn more, click below to reach out.