EMDR Side Effects: What Is Normal After a Session, and When to Reach Out
By Gessica Cross, LCSW · Clinically reviewed by Jeanne Cross, LCSW, LAC · Published · Last reviewed
Part of our Trauma and PTSD Therapy for Colorado Adults resources.
If you’re reading about EMDR side effects, you’re probably in one of two places. Either you’re thinking about starting and want to know what you’re signing up for, or you just had a session and feel a bit off, and you want to know if that’s normal.
Both are sensible reasons to be here. Any therapy that works with painful memories can stir things up, and you deserve a plain account of what that looks like. Here’s what people commonly notice after EMDR, how long it tends to last, how to look after yourself, and the signs that mean it’s time to contact your therapist.
What Are the Side Effects of EMDR Therapy?
The most common EMDR side effects are temporary: feeling tired, emotionally tender, or unsettled for a day or two after a session, along with vivid dreams or new memories coming to mind. Cleveland Clinic describes EMDR as very low risk and notes that the most common negative effects are difficult thoughts or feelings between sessions. These usually ease as treatment continues.
Why Does EMDR Cause Side Effects at All?
EMDR (Eye Movement Desensitization and Reprocessing) helps the brain finish processing memories that got stuck. To do that, you bring a difficult memory to mind on purpose, in a safe setting, while following left-right stimulation such as eye movements, tones, or taps. If you want the full walkthrough, our guide to what EMDR is and how it works covers the basics.
That processing doesn’t always stop when the session does. The EMDR Institute explains that after a session, processing may continue, and other dreams, memories, and feelings may emerge. Think of it like the soreness after a good physical therapy appointment. Something that was stuck is moving. It’s rarely pleasant in the moment, but it’s usually a sign of progress and not of harm.
Common Side Effects During and After EMDR
| What you may notice | What it can look like | How long it tends to last |
|---|---|---|
| Tiredness | Feeling wiped out, wanting a nap, or sleeping more deeply than usual. Processing is real mental work. | The rest of the day, sometimes into the next |
| Heightened emotions | Tearfulness, irritability, or feeling raw. Emotions may come in waves. | Hours to a couple of days |
| Vivid dreams | More dreams than usual, or dreams connected to what you worked on. | A few nights |
| New memories or insights | Details you had forgotten, or sudden connections between past and present. | Can arise any time between sessions |
| Physical sensations | Light-headedness, a mild headache, muscle tension, or eye strain from screen-based eye movements. | Usually brief |
| Intense moments in session | A surge of feeling or body sensation while processing. | Often only moments before it eases |
On that last point, the EMDR Institute notes that when there’s a high level of intensity during processing, it typically lasts only a few moments and then decreases. The U.S. Department of Veterans Affairs says much the same: you may feel uncomfortable when focusing on trauma-related memories, these feelings are usually brief, and people tend to feel better as they continue.
Not everyone has side effects. Some people leave sessions feeling lighter and stay that way. Having a rough day afterward doesn’t mean EMDR is working better, and feeling fine doesn’t mean it’s failing.
Is It Normal to Feel Worse After an EMDR Session?
It can be, for a short time. Some people call it an "EMDR hangover": a day or so of feeling foggy, drained, or emotionally close to the surface. It most often shows up after the first few processing sessions, or after working on an especially heavy memory.
What matters is the direction of travel. A dip that lifts within a day or two, followed by the memory feeling less charged, fits the expected pattern. Distress that keeps building, or that makes it hard to work, sleep, or care for yourself for several days, is different. That’s a signal to call your therapist, and we cover it below.
How Does a Good EMDR Therapist Reduce Side Effects?
Much of what keeps EMDR safe happens before any memory work starts. EMDR follows eight phases, and the early ones exist for this purpose.
- Careful history taking. Your therapist asks about your background, current stress, health, and support system, then paces treatment to match. Be open about medications, health conditions, and any history of feeling disconnected or "checked out" under stress. It helps your therapist plan well.
- Preparation before processing. According to the EMDR International Association, therapists teach specific techniques so you can handle emotional disturbance as it comes up.
- Your hand on the brake. EMDRIA is clear that the client has complete control to stop the therapist at any point.
- Closure every time. Each session ends with returning you to a calm state, whether or not the memory is finished.
- Check-ins. The next session opens by reviewing how you’ve been since the last one, and the plan adjusts to fit.
This is also why training matters. EMDR should be provided by a licensed mental health clinician with formal EMDR training. At EMDR Center of Denver, both clinicians are licensed clinical social workers who have completed formal EMDR training through EMDRIA-approved courses. Both are working toward EMDRIA certification, but neither is currently EMDRIA certified.
How Can You Take Care of Yourself After an EMDR Session?
- Protect the hour after. One advantage of online sessions is that you’re already home. Skip the back-to-back meeting if you can.
- Do something gentle. A walk around the block, time with a pet, a shower, or a simple meal. Colorado sunshine helps when it’s on offer.
- Drink water and eat. Basic, but easy to forget when you feel drained.
- Use your calming skills. The exercises from the preparation phase are meant for this.
- Keep brief notes. Jot down dreams, memories, or triggers that come up. A few words are enough. Bring them to your next session.
- Go easy on alcohol and big decisions. Give your system a day or two to settle first.
- Rest. An early night is a reasonable response to hard work.
If you enjoy having a daily practice to lean on, our post on how mindfulness and EMDR work together has simple ideas.
When Should You Contact Your Therapist?
We encourage our clients to call or text us between sessions if a quick check-in would be helpful, especially if:
- Distress stays high for more than a few days, or keeps getting worse
- You’re having trouble sleeping, working, or handling daily tasks
- You feel detached from yourself or your surroundings and it’s not passing
- You notice urges to cope in ways that could hurt you, including heavier drinking or substance use
- Something simply feels wrong and you want guidance
Reaching out isn’t complaining, and it doesn’t mean you’re failing at therapy. It’s useful information. Your therapist can slow the pace, spend more time on stabilizing skills, or change the target.
Is EMDR Safe? What the Evidence Says
EMDR is one of the most studied trauma therapies available. The VA calls it one of the most effective types of treatment for PTSD, and it’s recognized by organizations including the World Health Organization and the American Psychological Association, according to EMDRIA. Cleveland Clinic lists its risks as very low.
A fair summary also includes the limits. Cleveland Clinic points out that researchers still don’t fully agree on why EMDR works, and that it’s aimed at conditions linked to distressing experiences and not every mental health concern. EMDR isn’t right for everyone, or for every moment in a person’s life. If you’re in the middle of a major crisis or lack stable support, your therapist may recommend building a stronger base first. That’s good care, not a rejection.
Are Side Effects Different With Online EMDR or Intensives?
The side effects are the same online. One small difference is eye strain from following a dot on a screen. If that bothers you, tapping or alternating tones work well. Early research is encouraging: a 2021 evaluation of 93 clients in BMC Psychiatry found meaningful symptom reductions with remotely delivered EMDR. The authors noted the study had no control group, so it’s not the final word. We go deeper in Does Virtual EMDR Work?
Intensives pack more processing into a longer block, so plan for more tiredness afterward and keep the rest of the day clear. Most intensives are 90 minutes or two hours; three- and four-hour sessions may be offered when clinically appropriate and strongly preferred by the client. They suit some people well and aren’t for everyone. Our post on the benefits of EMDR intensives explains who tends to do well with the format.
Frequently Asked Questions
How long do EMDR side effects last?
For most people, a few hours to a couple of days. Tiredness often passes by the next morning. Dreams and emotional sensitivity may linger a few nights. Anything that lasts longer or gets stronger is worth a call to your therapist.
Can EMDR make things worse?
Symptoms can rise for a short time as difficult material surfaces, which is true of trauma therapy in general. Lasting harm is uncommon, particularly with a trained clinician who prepares you well and sets the pace with you. If you feel worse for more than a few days, tell your therapist so the plan can be adjusted.
Can EMDR create false memories?
EMDR doesn’t involve suggestion or hypnosis. Your therapist doesn’t tell you what happened or interpret your memories for you. Memory is imperfect for everyone, with or without therapy, so the focus stays on how a memory affects you now and not on reconstructing exact events.
Can I drive or work after a session?
Most people can. If you feel foggy or tearful, give yourself 15 to 30 minutes first. With online sessions there’s no drive home, which is one less thing to manage. After an intensive, plan on a quiet rest of the day.
Does EMDR have fewer side effects than other trauma therapies?
All trauma-focused therapies involve some discomfort, because they work with painful material. EMDR doesn’t require describing the event in detail or doing homework between sessions, which some people find easier. The best choice depends on you. Our trauma therapy page explains how we approach it.
Final Thoughts
EMDR side effects are real, usually mild, and usually brief. With good preparation and a therapist who goes at your pace, most people find them manageable. Whether you’re dealing with trauma, anxiety, or something harder to name, you’re welcome to schedule a free 15-minute consultation or call 720-464-3444. EMDR Center of Denver offers online EMDR therapy to adults anywhere in Colorado. Ask us anything, including the hard questions.
More research on EMDR side effects and safety:
- Cleveland Clinic. EMDR Therapy: What It Is, Procedure and Effectiveness. https://my.clevelandclinic.org/health/treatments/22641-emdr-therapy
- EMDR Institute. Frequent Questions. https://www.emdr.com/frequent-questions/
- U.S. Department of Veterans Affairs, National Center for PTSD. Eye Movement Desensitization and Reprocessing (EMDR) for PTSD. https://www.ptsd.va.gov/understand_tx/emdr.asp
- EMDR International Association. Experiencing EMDR Therapy. https://www.emdria.org/about-emdr-therapy/experiencing-emdr-therapy/
- EMDR International Association. About EMDR Therapy. https://www.emdria.org/about-emdr-therapy/
- McGowan IW, Fisher N, Havens J, Proudlock S. An evaluation of EMDR therapy delivered remotely during the Covid-19 pandemic. BMC Psychiatry. 2021;21:560. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-021-03571-x
This article is for education and isn’t a substitute for therapy or medical advice. If you’re in crisis or thinking about suicide, call or text 988 (Suicide and Crisis Lifeline), call 911, or go to your nearest emergency room.