Eye movement desensitization and reprocessing (EMDR) is an effective mental health treatment. While it’s not dangerous for most people, it can have side effects.

It involves experiencing rhythmic bilateral stimulation — often by moving your eyes from left to right — while focusing on traumatic memories.

This is thought to reduce the negative emotional impact associated with the memory.

After or during EMDR treatment, some people experience short-term side effects like vivid dreams, emotional ups and downs, headaches, fatigue, or unexpected memories surfacing. These are usually mild and temporary, but it’s important to be informed.

EMDR is widely accepted as a first-line therapy for post-traumatic stress disorder (PTSD). A 2015 review found that EMDR is likely more effective than cognitive behavioral therapy (CBT) for PTSD.

EMDR may also be used for other mental health conditions.

A 2024 meta-analysis, which looked at 25 clinical trials, concluded that EMDR could effectively treat people with depression — including severe and treatment-resistant depression.

A few studies suggest that EMDR can safely treat people with psychosis, although more research is needed.

According to a 2017 systematic review, there’s some evidence that EMDR might help with:

So, EMDR’s strongest support is for PTSD and some forms of depression. Although there’s some promising research suggesting that it could help with other conditions, this research is less clear.

EMDR can be helpful for many people — but, as with all mental health treatments, it’s not for everyone.

A good EMDR therapist will conduct a thorough assessment to determine whether EMDR is a suitable treatment for you. In fact, the first step of EMDR is introducing the protocol, which will help you figure out whether you’re comfortable with the treatment or not.

You might be a good candidate for EMDR if you:

  • Can handle some emotional discomfort without shutting down
  • Are willing to discuss the details of your trauma with your therapist
  • Are not in the middle of a crisis or traumatic situation (like having an abusive partner or an active substance use disorder)
  • Trust your therapist
  • Have coping tools and support to manage strong feelings that may arise

If you’re currently in a crisis or an ongoing traumatic situation, you may be at risk of re-traumatizing yourself. Your situation needs to stabilize first before you try EMDR.

You can’t always prevent the side effects of EMDR, but you can take certain steps to make the experience safer.

This includes the following strategies:

  • Building coping skills: Before diving into deep memories, work on grounding, breathing, or self-soothing techniques. Your therapist may help you develop these coping skills before starting the reprocessing protocol.
  • Communicate with your therapist: Talk with them about any current crises or difficulties you’re facing, as well as any symptoms or side effects that come up during treatment.
  • Take breaks: If you need to ask your therapist for a time out, do so. Small breaks during a session can help avoid overwhelm.
  • Track your symptoms: Keep note of physical or emotional responses after sessions, like sleep changes or vivid dreams.
  • Rest if you need to: Your energy levels might feel lower after an EMDR session. Plan time to rest and budget your energy so that you don’t exacerbate fatigue.

It’s also important to prioritize basic self-care, like:

  • Getting adequate sleep (and keeping a regular sleep schedule)
  • Staying hydrated
  • Spending time with supportive loved ones
  • Engage in de-stressing activities, like exercise or creative hobbies

Learn more about coping with PTSD.

Reach out to your therapist if:

  • Your side effects (like distressing flashbacks or panic) don’t ease within a day or two of an EMDR session.
  • You feel unable to function.
  • You’re overwhelmed or feel out of control.
  • The side effects are interfering with your daily life.

These aren’t common, but they do happen — and immediate care and adjustments can help.

EMDR is a solid treatment option — especially for people with PTSD and depression. It has shown real success for many people.

But it’s not risk-free. Some folks experience emotional or physical side effects, typically short-lived. Your mental health stability, readiness, and support system matter a lot when deciding to try EMDR.

If you’re not sure whether EMDR is worth trying, talk it through with a qualified therapist or mental health professional. Together, you can weigh the benefits and risks based on your needs — and make a plan that works for you.