Does EMDR Really Work for Anxiety?
Anxiety can be confusing, especially when you know logically that you are safe but your mind or body continues to react as though something is wrong. You might spend hours worrying about what could happen, avoid situations that make you uncomfortable, or feel tense and on edge even when there is no obvious reason for it.
Perhaps you've tried reassuring yourself that everything is fine, only to find that the anxious feeling doesn't go away. This can leave you wondering whether something deeper is keeping your anxiety going and whether EMDR therapy for anxiety could help.
EMDR is best known as a treatment for trauma and PTSD, but it may also be considered for some people experiencing anxiety, particularly when distressing experiences, memories or specific triggers are contributing to their symptoms. It isn't suitable for everyone, though, and the right approach depends on what is behind your anxiety and what you need from therapy.
What Is EMDR?
EMDR stands for Eye Movement Desensitisation and Reprocessing. It is a structured form of psychological therapy that can help you process experiences that continue to cause emotional distress.
During EMDR, a psychologist may ask you to briefly focus on a distressing memory, thought, feeling or situation while using bilateral stimulation. This might involve following hand movements with your eyes or using alternating sounds or taps.
The aim isn't to erase a memory or make you forget what happened. Instead, EMDR may help change the way your brain and body respond to something that still feels threatening or emotionally charged.
Your psychologist will also spend time helping you feel prepared and supported before processing distressing material. You don't have to rush into difficult experiences, and therapy can be adjusted to your needs and circumstances.
EMDR Therapy for Anxiety
Anxiety doesn't always come from one obvious event. Sometimes it develops through a combination of experiences, beliefs, learned responses and situations that have come to feel unsafe.
In situations like these, the present-day anxiety may be connected to experiences that still carry a strong emotional response.
It may reduce the emotional intensity of distressing experiences
You can remember something that happened years ago and still notice your body reacting as though it is happening again.
Maybe your heart starts racing when you enter a particular place. Perhaps a certain conversation brings back a strong sense of embarrassment, fear or helplessness. You may even know that the situation is different now, but your emotional response doesn't seem to have caught up.
EMDR can help you process the experiences connected to these reactions. As the emotional intensity changes, the memory may become easier to think about without triggering the same level of distress.
It can help you respond differently to anxiety triggers
Anxiety can sometimes make ordinary situations feel much more threatening than they actually are.
You might know that a work presentation isn't dangerous, that getting on a plane is statistically safe, or that a friend taking a few hours to reply doesn't necessarily mean something is wrong. Yet your body may still respond with tension, panic or a strong urge to escape.
When anxiety becomes connected to particular triggers, EMDR may help reduce the emotional response attached to them. This can create more space between the trigger and your reaction.
It may help you work through anxious beliefs about yourself
Anxiety can become tied to beliefs about who you are and what you can cope with.
You might find yourself thinking:
“I can't handle this.”
“I'm going to embarrass myself.”
“Something will go wrong.”
“I have to get everything right.”
“I can't trust myself to cope.”
“If I make a mistake, people will judge me.”
These thoughts aren't necessarily something you have consciously chosen. They can develop through experiences that have taught you to expect criticism, rejection, danger or failure.
EMDR can sometimes be used to explore the experiences connected to these beliefs. Rather than simply telling yourself to “think positively”, therapy can help you understand why the belief feels so convincing in the first place.
It may make it easier to face situations you have been avoiding
Avoiding something that makes you anxious can feel like the safest option. You might feel immediate relief after cancelling plans, asking someone else to drive or checking your work one more time. But over time, avoidance can reinforce the idea that the situation is something you need to be protected from.
You may find yourself:
Avoiding situations that trigger anxiety, such as social events, driving, appointments or public speaking
Seeking reassurance before making decisions or facing something difficult
Checking and rechecking because you are worried about making a mistake
Feeling temporary relief after avoiding something, followed by the same or stronger anxiety when you face it again
Depending on your needs, your psychologist may also use other therapeutic strategies to help you gradually build confidence in situations that have become difficult. This can be particularly relevant when exploring social anxiety disorder therapy, where understanding the cycle between anxious thoughts, avoidance and short-term relief can be an important part of treatment.
It can help you feel more connected to what is happening now
Anxiety can keep you focused on what might happen next.
You may constantly scan for problems, replay conversations, imagine different outcomes or look for signs that something is about to go wrong. Even when nothing is happening, it can be difficult to switch off.
If past experiences are contributing to this sense of ongoing threat, processing them may help reduce the feeling that you always need to be prepared for something bad.
The goal isn't to make you completely free from worry or stress. It's to help you recognise the difference between a genuine problem in the present and an old response that has been carried forward.
Is EMDR the Right Treatment for Anxiety?
There isn't one therapy that suits every type of anxiety. The right approach depends on what is contributing to it.
A psychologist may consider:
EMDR when anxiety is linked to distressing experiences, specific fears, memories or triggers
CBT when persistent worry, thoughts and behaviours are a major part of the problem
ACT when anxiety is affecting how you respond to difficult thoughts, feelings or experiences
A combination of approaches when different factors are contributing to your anxiety
So rather than asking whether EMDR “works” for anxiety, it can be more helpful to ask: what is contributing to your anxiety, and what type of support is right for you?
You don't need to know which therapy you need before your first appointment. A psychologist can help you explore your experiences and discuss suitable treatment options.
Finding Support for Anxiety
If you're considering EMDR therapy for anxiety, a psychologist can help you explore whether it fits your experiences and goals. EMDR may be helpful for some people, while another therapeutic approach may be more suitable for others.
At Calder Psychology, therapy is tailored to you, your experiences and what you hope to change. You don't have to work out the right approach on your own.
If anxiety is affecting your everyday life, you can book an appointment with Calder Psychology to talk through your options and find out what support may be appropriate for you.
FAQs
Can EMDR help with anxiety if I don't have PTSD?
Yes, EMDR may be helpful for some people experiencing anxiety even if they don't have PTSD. It may be considered when anxiety is linked to distressing experiences, specific fears, memories or situations that continue to trigger a strong emotional response.
Can EMDR cure anxiety?
EMDR isn't considered a guaranteed cure for anxiety, and the aim of therapy isn't necessarily to eliminate every anxious feeling. For some people, it can help reduce the intensity of anxiety and change how they respond to particular triggers or experiences. The outcome will depend on what is contributing to your anxiety and the type of support that is right for you.
How many EMDR sessions do you need for anxiety?
There isn't a standard number of sessions for anxiety. Your psychologist may consider factors such as what is contributing to your anxiety, how long you've been experiencing it, your treatment goals and how you respond to therapy. Your treatment plan can be adjusted as you go.
Is EMDR better than CBT for anxiety?
EMDR and CBT use different approaches, so one isn't necessarily better than the other for everyone. CBT often focuses on the relationship between thoughts, feelings and behaviours, while EMDR may be useful when distressing experiences or memories are contributing to anxiety. Your psychologist can help you understand which approach may suit your circumstances.
Can EMDR make anxiety worse?
Working with distressing experiences can sometimes bring up uncomfortable emotions during or after a session. A trained psychologist will help you prepare for this, monitor how you are responding and work at a pace that is appropriate for you. If you feel overwhelmed at any point, it's important to tell your psychologist so your treatment can be adjusted.
What does an EMDR session for anxiety feel like?
An EMDR session can vary depending on what you are working on. Your psychologist may ask you to focus on a distressing memory, thought, feeling or situation while using bilateral stimulation, such as eye movements, sounds or tapping. You remain aware of your surroundings and can talk with your psychologist throughout the session.
What is nervous system regulation?
Nervous system regulation refers to your body's ability to respond to stress and return to a calmer state after feeling threatened, overwhelmed or activated. When you're anxious, you might notice a racing heart, tense muscles, shallow breathing or difficulty switching off. Learning to recognise these responses and using strategies such as slow breathing, grounding, movement, regular sleep and taking a moment to pause can help your body settle.
How can I regulate my nervous system?
There isn't one technique that works for everyone, but small, consistent strategies can help your body move towards a calmer state. You might try slowing your breathing, noticing five things you can see and hear around you, taking a gentle walk, stretching, reducing stimulation or creating a predictable wind-down routine. If anxiety is making it difficult to regulate your responses on your own, a psychologist can help you understand what's happening and develop strategies that fit your needs.
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