Can EMDR Make You Feel Worse Before You Feel Better?
TL;DR: EMDR therapy can bring up strong emotions, but when it’s done well, it shouldn’t feel overwhelming or destabilizing. Many people experience emotional release during EMDR, which can feel intense but ultimately relieving and meaningful, rather than out of control. Feeling worse after EMDR is often less about the therapy itself and more about pacing, preparation, or nervous system support. Integrating approaches like Internal Family Systems (IFS) and somatic therapy can help the process feel more grounded, collaborative, and manageable while supporting deeper, lasting change.
If you’ve been considering EMDR, you may have heard something like:
“It gets worse before it gets better.”
“It can bring up a lot.”
“You might feel overwhelmed after sessions.”
And understandably, that can make you hesitate.
No one wants to feel worse in therapy.
So let’s talk about what’s actually true—and what often gets misunderstood.
Can EMDR make symptoms worse at first?
The short answer is: it can bring things up—but that’s not the same as making things worse.
EMDR works by helping your brain process experiences that haven’t been fully integrated.
As those experiences begin to shift, you may notice:
emotions that were previously pushed down starting to surface
memories becoming more vivid for a period of time
increased awareness of patterns or triggers
This can feel like “more” at first.
But in a well-paced, supportive EMDR process, this doesn’t feel chaotic or unmanageable.
It feels purposeful.
What does EMDR actually feel like during sessions?
This is where a really important distinction comes in.
When EMDR is done thoughtfully, emotions often feel like a release, not overwhelm.
Clients commonly describe:
“I didn’t realize how much I was holding until it started to move”
“It felt intense, but in a way that made sense”
“It was emotional, but also relieving”
There’s a sense of:
movement, connection, and something shifting.
This is very different from dysregulation, where things feel:
out of control
disorienting
or too much to stay present with
A skilled EMDR therapist is constantly tracking for that difference.
What’s the difference between emotional release and overwhelm?
This is one of the most important things to understand.
Emotional release tends to feel:
connected
meaningful
tolerable (even if intense)
like something is moving through
Overwhelm tends to feel:
chaotic or flooding
disorienting
hard to stay present
like your system is shutting down or spiraling
Good EMDR therapy aims for release—not overwhelm.
Why do some people feel worse after EMDR sessions?
When people leave EMDR feeling worse, it’s often not because EMDR is harmful.
It’s usually because something in the process wasn’t quite right.
Common reasons include:
moving too quickly into processing
not enough preparation or resourcing
not enough attention to the nervous system
pushing past protective parts
In these cases, the system can become overwhelmed rather than supported.
This is why how EMDR is done matters just as much as the technique itself.
How do therapists prevent EMDR from becoming overwhelming?
A skilled, trauma-informed EMDR therapist will:
spend time in preparation before processing
build strong grounding and regulation skills
check in frequently during sessions
adjust pacing in real time
pause or shift when something feels like too much
In more integrative approaches, overwhelm is not something to push through—it’s something to listen to.
At Full Self Psychotherapy, we’re continuously tracking your nervous system and collaborating with you throughout the process.
If something starts to feel too intense, we slow down.
Always.
How do EMDR, IFS, and somatic therapy work together here?
This is where EMDR becomes much more supportive and effective.
EMDR helps process the underlying experiences that are being activated.
Internal Family Systems (IFS) helps us work with the parts of you that might feel scared, overwhelmed, or hesitant.
Somatic therapy helps regulate your nervous system so your body can stay present and grounded while processing.
Together, this allows the work to feel:
safer
more collaborative
and more sustainable
Rather than pushing through intensity, we’re creating the conditions where your system can actually process without becoming overwhelmed.
What might you notice between EMDR sessions?
After a session, it’s normal to notice continued processing.
You might experience:
new insights or memories surfacing
emotional shifts
dreams or reflections
changes in how certain situations feel
Sometimes this feels relieving right away.
Other times, it unfolds gradually over days.
A good therapist will help you prepare for this and give you tools to stay grounded between sessions.
Quick Summary: Does EMDR Make You Feel Worse?
EMDR can bring up emotions—but that’s not the same as harm
When done well, emotions feel like release—not overwhelm
Feeling worse is often a sign the process needs more support or pacing
Integrating IFS and somatic work can make EMDR feel safer and more effective
You should never feel pushed beyond what your system can handle
The Bottom Line
EMDR doesn’t have to feel overwhelming to be effective.
In fact, some of the most meaningful EMDR work feels like:
something finally moving
emotions releasing in a way that makes sense
a growing sense of internal trust
If something feels like too much, that’s not something to push through.
It’s something to listen to.
Looking for a More Supported EMDR Experience?
At Full Self Psychotherapy, we specialize in EMDR that is:
paced and collaborative
deeply trauma-informed
integrated with Internal Family Systems (IFS) and somatic therapy
Our clinicians are all trained in these approaches and collaborate regularly as a team—so you’re not just getting one perspective, but a thoughtful, supported approach to your care.
We believe EMDR works best when your whole system is included.
Not rushed.
Not overridden.
And not pushed beyond what feels manageable.
If you’re curious about EMDR but want it to feel grounded, supported, and effective—we’re here to help.
Looking for EMDR therapy in Washington, D.C. that’s integrative, collaborative, and truly supports your nervous system?
Take your first step toward releasing what’s stuck in gentle, yet effective, way.
(Washington D.C., Virginia, and Maryland residents only)
About the author
Margot Lamson, LCSW-C is a licensed therapist with over 14 years of experience supporting clients in Washington, D.C., Virginia, and Maryland. She specializes in trauma recovery, anxiety, ADHD, and relational challenges, and uses evidence-based approaches like EMDR, Internal Family Systems (IFS), and Sensorimotor Psychotherapy to help clients reduce anxiety, build self-compassion, and heal from the effects of past experiences.
The clinicians at Full Self Psychotherapy are committed to providing compassionate, expert care both in-person and online for clients across D.C., Virginia, and Maryland.
Learn more about the clinicians at Full Self Psychotherapy here.
