EMDR Explained: Clearing Up the Top Myths and Misconceptions

As an EMDR therapist, I often hear a lot of questions—and sometimes a few misconceptions—about what EMDR therapy truly is. It's an incredibly powerful approach for healing, but because it works differently than traditional talk therapy, myths tend to pop up.

Let's clear the air and debunk some common myths about EMDR, so you can approach this transformative therapy with clarity and confidence!

Myth #1: "EMDR is a Form of Hypnosis."

The Truth: Nope! This is one of the biggest misunderstandings out there. In EMDR, you remain fully conscious, alert, and in control throughout the entire session. You are an active participant in your healing, aware of your surroundings and able to stop the process at any time. Hypnosis involves a state of altered consciousness, which is fundamentally different from the EMDR process. The EMDR protocol, as developed by Francine Shapiro and detailed in her foundational texts like Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed., 2018), consistently emphasizes the client's conscious awareness and collaboration.

Myth #2: "EMDR Erases Your Memories."

The Truth: Absolutely not! This is a huge relief for many of my clients when they learn it. EMDR doesn't erase memories; instead, it changes the impact that memory has on you. That distressing event remains a part of your history, but its power to overwhelm you significantly diminishes. Think of it like this: the memory of a distressing event might be stored in a way that feels raw, overwhelming, and stuck, causing intense emotional reactions when you recall it. EMDR helps to "unstick" that memory, reducing its emotional charge and making it less distressing. The memory itself remains, but its power to overwhelm you diminishes. This is consistent with theories of memory reconsolidation, where the emotional components of a memory are modified rather than the memory content being erased. You can explore research discussing this, such as Stickgold's work on "EMDR: A putative neurobiological mechanism of action" (2002) in the Journal of Clinical Psychology, which explains how EMDR affects the emotional aspects linked to memories.

Myth #3: "EMDR is a Quick Fix."

The Truth: While EMDR is truly remarkable for its efficiency, especially for single-incident traumas, it's important to understand it's a therapeutic process, not a magic wand. The number of sessions we'd explore together will always depend on your unique history and goals. The number of sessions needed varies greatly from person to person, depending on the complexity and number of distressing experiences. For single-incident trauma, significant relief might be seen in 6-12 sessions, but for complex PTSD, it can take longer. Meta-analyses on EMDR's effectiveness, such as "Psychological treatments for post-traumatic stress disorder: an updated systematic review and network meta-analysis" by Bisson et al. (2017) in Lancet Psychiatry, illustrate its efficacy over a typical course of treatment, not as an instant cure.

Myth #4: "EMDR is Only for 'Big T' Trauma (Like Combat or Sexual Assault)."

The Truth: False! This is a point I emphasize often in my practice, because EMDR's applications are far broader than many realize. While it excels at treating PTSD from 'Big T' traumas, I've seen incredible shifts with clients addressing:

• "Little t" traumas (e.g., childhood bullying, humiliating experiences, relationship betrayals)

• The lingering pain from breakups and relational endings

• Overwhelming social anxiety and the sting of rejection

• The relentless pressure of perfectionism

• Challenges with difficulty in decision-making and a lack of self-trust

• Phobias

• Grief and loss

• Performance anxiety

• Chronic pain

A systematic review like "EMDR Beyond PTSD: A Systematic Review" by Valiente-Gómez et al. (2017) in Frontiers in Psychology showcases EMDR's versatility and effectiveness across various conditions beyond just PTSD.

Myth #5: "You Have to Relive the Trauma Intensely for It to Work."

The Truth: While some emotional discomfort can certainly arise—because your brain is doing deep work!—my absolute priority as your EMDR therapist is that you are never re-traumatized. We manage the pace together, ensuring you feel supported and grounded throughout. The dual-attention stimulus (e.g., eye movements) is theorized to help keep one foot in the present, preventing you from getting completely pulled back into the traumatic experience. This dual-attention approach is believed to reduce the emotional intensity of memory recall, as discussed in theories like the working memory model presented in papers such as "How does EMDR work?" by Van den Hout and Engelhard (2012) in the Journal of Experimental Psychopathology. Your therapist's presence and the structured nature of the phases are also there to support you every step of the way.

Myth #6: "EMDR is Just Like CBT / No More Effective Than CBT."

The Truth: Both EMDR and Cognitive Behavioral Therapy (CBT) are highly effective, evidence-based treatments for PTSD and other mental health challenges. However, they are distinct! CBT typically focuses on identifying and changing unhelpful thought patterns and behaviors. EMDR, on the other hand, directly targets and reprocesses distressing memories, often through the unique mechanism of bilateral stimulation. While many meta-analyses find both therapies to be comparably effective for PTSD, some studies suggest EMDR can be more efficient or show superior results for certain symptom clusters. For instance, a meta-analysis by Khan et al. (2018) titled "Cognitive Behavioral Therapy versus Eye Movement Desensitization and Reprocessing in Patients with Post-traumatic Stress Disorder: Systematic Review and Meta-analysis of Randomized Clinical Trials" published in Psychology Research and Behavior Management, found EMDR to be slightly better in reducing post-traumatic symptoms and anxiety. The choice often comes down to individual preference and presentation.

Myth #7: "EMDR Doesn't Need to Follow Specific Protocols – Therapists Can Freestyle It."

The Truth: This is a critically important myth to bust, as it’s where a lot can unfortunately go wrong if a therapist isn't rigorously trained. EMDR is a highly structured, evidence-based therapy with a clear eight-phase protocol. As an EMDRIA Certified Therapist (and Consultant in Training), I adhere strictly to these established protocols because their effectiveness and your safety are directly tied to that standardization. "Freestyling" or deviating significantly from the established protocol can render the therapy ineffective, or in some cases, even lead to client distress or incomplete processing. Reputable EMDR training programs rigorously teach protocol fidelity precisely because it's paramount to successful outcomes. Research consistently emphasizes the importance of protocol adherence (often called "treatment fidelity") in clinical trials to ensure the intervention is delivered as intended and achieves its proven effects. For example, the EMDR Research Foundation provides resources like the "EMDR Fidelity Rating Scale" which highlights the structured nature of the therapy.

EMDR is a rigorously researched, evidence-based therapy that respects your brain's natural healing capabilities. By understanding what it is and what it isn't, you can approach this powerful tool with greater confidence and openness to its transformative potential.

Ready to explore if EMDR could be the right path for your healing journey? As an EMDRIA Certified Therapist, I'm here to provide evidence-based care and answer all your questions. Schedule a free consultation with me today to discuss your specific needs and how we can work together to help you find lasting peace and confidence.