Can EMDR Make You Feel Worse Before You Feel Better?

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1 Can EMDR Make You Feel Worse Before You Feel Better?

If you’ve started exploring EMDR therapy or are considering it as a treatment option, you might have come across a common concern: can EMDR make you feel worse before you feel better? This question is important because understanding the emotional ups and downs during EMDR can prepare you for a smoother healing process. EMDR (Eye Movement Desensitization and Reprocessing) is a powerful, evidence-based approach to trauma and anxiety, but like many therapies that dive deep into emotional processing, it can sometimes trigger temporary discomfort. In this post, we’ll explore why this happens, what it means for your recovery, and how to navigate these challenging moments with confidence and care.

DIY EMDR

Did you know that EMDR can be self-administered? We created an online tool to help you with DIY EMDR at home, at your own pace.

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What Is EMDR and How Does It Work?

EMDR therapy is a structured, interactive psychotherapy approach developed to alleviate distress associated with traumatic memories. It uses bilateral stimulation—often through guided eye movements—to help the brain reprocess painful memories so they become less vivid and emotionally charged. To better understand the therapeutic journey, check out our detailed explanation of how EMDR works for PTSD.

Research has shown EMDR to be highly effective. According to the American Psychological Association, EMDR has a success rate comparable to cognitive behavioral therapy (CBT) for trauma, with many patients experiencing significant symptom reduction within a few sessions. For more on these outcomes, see our post on the success rate of EMDR. However, because EMDR directly accesses difficult memories, it’s important to recognize that the healing process isn’t always a straight path forward.

Why Can EMDR Make You Feel Worse Before You Feel Better?

It’s not uncommon to feel heightened emotions or discomfort after an EMDR session, especially early in treatment. This phenomenon is sometimes called a “therapeutic dip” or temporary symptom exacerbation. Essentially, as EMDR helps you process traumatic memories, those memories may resurface with increased intensity before they diminish.

This reaction occurs because the therapy activates the brain’s natural processing system, but sometimes the emotional material is so deeply embedded that it initially feels overwhelming. Studies highlight that about 30-50% of patients report short-term increases in distress during the initial phase of EMDR treatment. These feelings are a sign that healing is underway, not a setback.

What Does Feeling Worse Look Like During EMDR Therapy?

Feeling worse can manifest in various ways. Some people experience increased anxiety, vivid nightmares, flashbacks, or emotional numbness. Others may notice mood swings, irritability, or difficulty concentrating. These symptoms can understandably be alarming, but they often reflect your brain’s active engagement with difficult material.

If you’re curious about specific challenges like intrusive thoughts or anxiety spikes during EMDR, our articles on EMDR for intrusive thoughts and EMDR for health anxiety offer helpful insights and coping strategies. Remember, these experiences are usually temporary and tend to decrease as therapy progresses.

How to Manage the Ups and Downs of EMDR Therapy

Managing the emotional fluctuations during EMDR therapy starts with preparation and support. A skilled therapist will guide you gently, ensuring you have grounding techniques and coping skills in place before diving into intense processing. If you are using a self-administered EMDR tool, like the one we offer at OpenEMDR, it’s especially important to pace yourself and follow safety guidelines. Learn more about how to do EMDR on yourself safely and effectively.

Additionally, integrating EMDR with complementary therapies, such as CBT, can provide added emotional stabilization. You can compare approaches in our EMDR vs CBT article. It’s also crucial to maintain open communication with your therapist about any distressing reactions you experience so adjustments can be made.

When to Seek Additional Support and What to Expect Next

If feelings of distress or worsening symptoms persist or become unmanageable, it’s important to seek additional support. This might include more frequent sessions, adjunct therapies, or consultation with a mental health professional specialized in trauma. EMDR is highly adaptable, and your treatment plan can be tailored to your unique needs.

For those considering EMDR but concerned about access or cost, we offer an affordable online EMDR self-administered tool at $50/year for patients and $10/month for therapists. This option allows for flexible, consistent engagement with your healing process.

Finally, remember the ultimate goal: sustained emotional relief and improved quality of life. Many people who experience an initial dip in symptoms find that, with perseverance, EMDR leads to profound and lasting benefits, whether it’s healing from trauma, overcoming depression (EMDR for depression), or recovering from specific challenges such as narcissistic abuse (EMDR for narcissistic abuse).

FAQs

Can EMDR make you feel worse before you feel better?

Yes, it’s common to experience increased emotional distress or symptom flare-ups during the early stages of EMDR therapy. This response is typically temporary and indicates that your brain is actively processing traumatic memories.

How long does the feeling of getting worse usually last during EMDR?

The duration varies, but for most people, heightened distress diminishes within a few sessions as the brain reprocesses and integrates the traumatic material. Consistent therapy and proper support can help manage this period.

Is it safe to do EMDR on yourself at home?

Self-administered EMDR can be safe when done carefully with proper guidance. We recommend using validated online tools, such as the one offered at OpenEMDR, and educating yourself on safe practices by reading our guide on how to do EMDR on yourself. However, if you have severe trauma or complex mental health concerns, working with a trained therapist is advisable.