Common Myths About EMDR: What is EMDR really like?

EMDR therapy (Eye Movement Desensitisation and Reprocessing) is a well-established, evidence-based approach for tackling trauma and a wide range of emotional difficulties.

However, many people come across confusing or inaccurate information online. Below are some of the most common myths about EMDR therapy, and the facts that can help you understand what this treatment is really like.

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Myth: "EMDR is a form of hypnosis or a trance-like state"

Fact: You remain fully aware and in control throughout EMDR sessions. EMDR is not hypnosis. It’s an active, collaborative therapy that helps your brain naturally process difficult or overwhelming memories.

Myth: "EMDR is only effective for severe trauma like PTSD"

Fact: EMDR therapy is highly effective for trauma and PTSD, but it also supports people dealing with anxiety, phobias, depression, grief, and low self-esteem. Many present-day difficulties stem from earlier experiences that still feel emotionally “unfinished” or disturbing. EMDR helps target these stored memories so they no longer shape how you feel or behave.

For example, someone with health anxiety may recall early experiences of illness that continue to influence their fears today. Someone with social anxiety may have memories of childhood bullying that still affect how safe they feel around others. By processing these memories, EMDR can make it easier to build confidence, reduce anxiety, and create meaningful changes in the present.

Myth: "EMDR is dangerous and will make memories worse"

Fact: When provided by a trained therapist, EMDR is a safe and structured trauma therapy. While you might feel emotionally tired after a session, the long-term aim is for distressing memories to feel less intense and no longer overwhelming. EMDR helps you approach these memories with greater calm and clarity.

Myth: "You must vividly relive the trauma in EMDR — or you don’t have to think about it at all"

Fact: Both ideas are common myths. EMDR does involve recalling elements of a distressing memory, but in a controlled and grounded way. You keep “one foot in the present and one foot in the past,” allowing you to update the memory with new, healthier information.

Before any trauma processing begins, we spend time building grounding skills and emotional regulation strategies to help you stay within your window of tolerance.

Myth: "EMDR provides instant, ‘quick-fix’ results"

Fact: Some single-event memories can be processed quickly, but EMDR therapy is not a quick fix. More complex or long-standing difficulties usually require multiple sessions. The goal is lasting change.

Myth: "EMDR erases memories"

Fact: EMDR does not remove or delete memories. Instead, it helps you reprocess them so they no longer trigger the same emotional pain. You’ll still remember what happened, but it will feel more like a past event rather than something that continues to control your present.

Myth: "EMDR is just about eye movements"

Fact: Eye movements or “butterfly taps” are only one part of EMDR therapy. The full EMDR treatment model contains eight structured phases, including history-taking, preparation, grounding and coping strategies, trauma processing, and integrating new, positive beliefs. Together, these steps support the brain’s natural ability to heal from overwhelming experiences.

If you’re curious about whether EMDR therapy could help you

Feel free to reach out with questions or book a free intro call.

EMDR is a powerful, well-researched approach that can help you move forward with greater confidence, stability, and self-compassion.