If you're considering or preparing for EMDR (Eye Movement Desensitization and Reprocessing) therapy, it's natural to wonder: What will this feel like? What will happen emotionally?
You might have heard that EMDR helps people process trauma, anxiety, or other painful memories—but less often do people talk about what it’s like on the inside during a session. Let’s walk through the emotional experience of EMDR trauma therapy—so you can feel more prepared, grounded, and supported as you begin.
What is EMDR?
EMDR is a structured, evidence-based therapy that helps people reprocess traumatic or distressing memories so they lose their emotional charge. It uses bilateral stimulation—such as eye movements, tapping, or sounds—while you briefly recall a difficult memory. The goal? To help your brain reorganize that memory in a more adaptive, less distressing way.
So, What Will Happen Emotionally?
The emotional experience during EMDR can vary widely from person to person—and even from session to session. That said, here are some common emotional responses people often experience:
1. You Might Feel Intense Emotions Arise
As you begin to focus on a distressing memory or situation, strong emotions may come to the surface. You might feel:
Sadness
Fear or anxiety
Anger or frustration
Shame or guilt
Grief
Numbness or detachment
This can feel surprising—even overwhelming—but it’s also a normal part of the healing process. These emotions were often "stuck" in your nervous system at the time the event occurred. EMDR helps bring them to the surface so they can finally process through.
Remember: You're not re-living the trauma, you're reprocessing it—with your therapist right there to support you.
2. You May Notice Physical Sensations
Emotions and the body are deeply connected. During EMDR, you might feel:
Tightness in your chest
Changes in your breathing
Tension or tingling
A sensation of heaviness or lightness
These sensations are your body’s way of participating in the emotional release. You’re not just thinking about the trauma—you’re allowing your whole self to integrate it.
3. You Might Shift Emotions Rapidly
One moment you may feel anxious. The next, you could be crying, and then suddenly feel a sense of calm or even clarity. This emotional movement is one of the most unique (and sometimes surprising) parts of EMDR. You’re not just dredging up pain—you’re allowing your mind to connect the dots and make alternative meaning. That’s part of how healing crystallizes outside of the session itself.
4. You May Experience Emotional Distance
Sometimes, people feel very little during a session—and that’s okay too. Feeling emotionally flat, detached, or “nothing at all” isn’t a sign of failure. It can actually be a protective response or simply where your nervous system is at that moment. Your brain may need a little more time before it’s ready to process deeply—and that’s totally valid.
5. You Might Have Emotional Insights or Shifts
As the session unfolds, something remarkable might happen: you begin to see things differently. You may notice thoughts like:
“It wasn’t my fault.”
“I did the best I could.”
“I’m stronger than I realized.”
“I’m not stuck anymore.”
Previously held negative self-beliefs begin to loosen their grip on your thoughts. You may begin to believe these more positive thoughts with greater ease and to a deeper emotional degree. They signal that the traumatic cycle is beginning to weaken, and your brain is making healthier, more empowering connections.
What Happens After the Session Emotionally?
It’s common to feel a mix of emotions after an EMDR session. You might feel:
Emotionally drained or tired
Peaceful or relieved
Raw or vulnerable
A bit foggy or disoriented
Lighter and more open
These are all valid responses. Healing is not linear, and different sessions may bring up different emotional waves. Your therapist will likely guide you through a debrief and help you ground yourself before you leave.
They may also recommend ways to care for yourself post-session, like:
Resting or napping
Journaling your thoughts
Gentle movement or stretching
Drinking water
Talking with a trusted friend
EMDR can stir deep emotions—but that’s not something to fear. It’s a sign that your nervous system is doing the work it couldn't do when the trauma first happened. You’re not alone in this. You have a guide (your therapist), and you have tools. You might fear chaos will consume you— yet you’re moving through it, one step at a time, toward clarity and peace.
Start Working With an EMDR Therapist in Asheville, NC
If you feel like EMDR might be a good option for you or have more questions about what treatment might be best for you, then we are happy to help! Reach out to us today for a free, 15-minute consultation. Remember that you are not alone in this. Our team of caring therapists would be happy to offer support from our Asheville, NC-based practice. If you are interested in learning more or ready to take the first step toward improving your mental health follow these simple steps:
Meet with a compassionate therapist
Begin your journey to healing and relief!
Other Services Offered by Strive On Counseling
At Strive On Counseling, we understand that trauma and depression are just one part of a larger picture of mental health. That’s why we offer a range of mental health services designed to support your overall well-being. In addition to online trauma therapy, our services include individual counseling, anxiety treatment, EMDR trauma therapy, therapy for men’s issues, mindfulness practices, Buddhist counseling, Cognitive Behavioral Therapy (CBT), and teletherapy/online therapy. Some other resources we offer include guided meditations, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please don’t hesitate to reach out and start your therapy journey in North Carolina today!