EMDR can be an effective way of processing traumatic or distressing experiences, but it is not unusual to feel different after a session. You might feel tired, emotional or more aware of certain memories for a short time.
These reactions are often described as EMDR side effects, although “after-effects” may be a more accurate term. EMDR does not cause medicinal side effects. However, working with painful memories can temporarily affect your emotions, thoughts, body and sleep.
Not everyone experiences after-effects, and feeling unsettled is not proof that EMDR is working—or that something has gone wrong. People respond to therapy differently.
What are the most common side effects of EMDR?
Possible EMDR after-effects include:
- feeling physically or mentally tired
- heightened emotions
- vivid dreams or disrupted sleep
- previously forgotten details coming to mind
- greater awareness of thoughts, memories or bodily sensations
- feeling more sensitive or unsettled
- temporary changes in how you think about an experience
- feeling relieved, calm or emotionally lighter
Some people notice very little after a session. Others find that their minds continue to make connections between memories, thoughts and emotions.
Why can I feel tired after EMDR?
An EMDR session can require considerable concentration and emotional energy. Even if you have not described an experience in detail, your mind may have been engaging with distressing memories, beliefs and bodily sensations.
This can leave you feeling tired in much the same way as other emotionally demanding experiences. If possible, give yourself some breathing space after a processing session rather than filling the rest of the day with demanding tasks.
Can EMDR cause vivid dreams?
Some people experience vivid or unusual dreams after EMDR. You may also notice new memories, images or insights between sessions.
This does not happen to everyone. If it does, it can help to make a brief note of anything significant without trying to analyse or process it by yourself. You can discuss it with your counsellor at your next appointment.
Can EMDR make you feel worse at first?
EMDR can sometimes bring temporary emotional discomfort because it involves approaching memories that may previously have been avoided or pushed away.
You should not, however, be expected to endure overwhelming distress in the hope that therapy will eventually work. EMDR should include assessment, preparation, and strategies to help you remain sufficiently grounded. You stay awake and in control throughout EMDR and can ask to pause or stop at any point.
If you are worried about symptoms worsening, you may find “Can EMDR Make Things Worse?” helpful.
How long do EMDR side effects last?
There is no fixed timescale. Mild tiredness or emotional sensitivity may settle within the same day or over the next few days. Other experiences, such as dreams or new insights, may appear at different points between sessions.
Your therapist should explain what you might notice and what to do if you become distressed.
Considering EMDR Therapy?
I offer face-to-face EMDR therapy in Swansea and online EMDR sessions across the UK, including focused EMDR intensives.
Find Out About EMDR Therapy →What can help after an EMDR session?
After a session, you may find it helpful to:
- allow some time to rest
- drink water and eat normally
- use grounding or calming techniques practised in therapy
- avoid relying on alcohol or substances to manage difficult feelings
- briefly record significant dreams, memories or changes
- contact your counsellor if you are concerned
Try not to schedule something highly demanding immediately after your first processing session. Once you know how you tend to respond, planning the rest of your day may become easier.
When should I contact my counsellor?
Speak to your counsellor if:
- distress feels difficult to manage
- flashbacks, nightmares or dissociation become more intense
- you feel unable to function as you normally would
- you do not feel sufficiently safe or prepared for processing
- you are worried about continuing EMDR
- you experience thoughts of harming yourself or someone else
If you are in immediate danger or unable to keep yourself safe, seek urgent help through emergency services or an appropriate crisis service.
The answer is not necessarily to abandon EMDR. Your counsellor may need to slow the pace, spend more time on preparation, strengthen your grounding strategies, or reconsider whether processing should continue at that time.
Is EMDR safe?
EMDR is recommended by NICE as a treatment for PTSD and has an established evidence base. Like other trauma-focused therapies, it needs to be used carefully and adapted to the individual.
A properly trained EMDR practitioner should assess your history, current circumstances, emotional stability, risk and available support before beginning memory processing. EMDR is not simply a matter of introducing eye movements and hoping for the best.
You can read more about whether EMDR is safe, what happens during an EMDR session and whether EMDR is right for you.
Frequently asked questions
Is it normal to feel emotional after EMDR?
It can be. You may feel sad, irritable, relieved or more emotionally sensitive after processing. Tell your counsellor if the feelings become overwhelming or do not begin to settle.
Is feeling tired after EMDR normal?
Some people feel tired after an EMDR session because processing can be mentally and emotionally demanding. Others feel energised or notice no change.
Does EMDR continue working after the session?
People sometimes notice further thoughts, dreams, memories or emotional shifts between sessions. This may feel as though processing is ongoing, although the experience varies considerably among individuals.
Do side effects mean EMDR is working?
Not necessarily. Strong reactions are not required for EMDR to be effective, and the absence of noticeable after-effects does not mean it has failed. Progress is assessed across therapy rather than judged by how uncomfortable you feel afterwards.
Thinking about EMDR therapy?
I offer EMDR therapy in Swansea and online, including longer EMDR intensive sessions where these are clinically appropriate. I am a BACP-accredited psychotherapist and am recognised by AXA Health and Aviva.
You can learn more in my guide to EMDR therapy and how it works, or visit my EMDR therapy service page.
Recommended reading
Getting Past Your Past — Francine Shapiro
Written by the originator of EMDR, this accessible book explores how earlier experiences can continue to influence present-day reactions. It explains some of the ideas behind EMDR and includes practical exercises to help readers understand emotional patterns. It is intended as general reading rather than a replacement for EMDR therapy.
Getting Past Your Past – Francine Shapiro
Written by the creator of EMDR therapy, this bestselling book explains how past experiences can continue to affect thoughts, emotions, and behaviour long after they have happened. Francine Shapiro introduces the principles behind EMDR in an accessible way and provides practical strategies to help readers better understand trauma, emotional triggers, and the brain's natural healing process.
View on AmazonEvery Memory Deserves Respect — Michael Baldwin and Deborah Korn
This approachable introduction combines one person’s experience of EMDR with explanations from clinical psychologist and EMDR specialist Deborah Korn. It offers a clear account of what EMDR is, why distressing memories can remain active and what the process of therapy may feel like.
Every Memory Deserves Respect: EMDR, the Proven Trauma Therapy with the Power to Heal
Written by EMDR therapist Michael Baldwin, this accessible guide explains how EMDR therapy helps the brain process traumatic memories and emotional distress. Using real-life examples and clear explanations, the book explores how unresolved experiences can affect mental health and demonstrates why EMDR has become one of the most widely recognised treatments for trauma.
View on Amazon Listen on AudibleTransforming the Living Legacy of Trauma — Janina Fisher
This practical workbook explains how traumatic experiences can continue to affect emotions, beliefs, relationships and bodily responses. It is not solely about EMDR, but it can help readers understand trauma responses and develop a more compassionate view of their symptoms.
Transforming the Living Legacy of Trauma – Janina Fisher
Janina Fisher combines insights from trauma therapy, attachment theory, and neuroscience to help readers understand the lasting impact of traumatic experiences. Filled with practical exercises and compassionate guidance, this workbook-style resource supports healing by helping people make sense of trauma responses and develop greater self-compassion and emotional regulation.
View on Amazon Listen on AudibleLooking for the Best EMDR Books?
Explore recommended EMDR books for clients, counsellors and counselling students, from accessible introductions to detailed clinical texts.
View Recommended EMDR Books →
