Can EMDR Therapy Reduce Anxiety Effectively?

Individual therapy can be a transformative journey, but how do you know if it's the right step for you? In my psychotherapy practice, I specialize in anxiety, trauma, relationship struggles, people-pleasing and codependency patterns, life transitions, and women’s issues. Many of my clients are seeking effective ways to manage anxiety, and EMDR therapy has emerged as a powerful option.

I have personally seen how EMDR, combined with parts work, can be a powerful way to explore the anxious “part” of us—sometimes uncovering the root of unexpected memories, beliefs, and body-based responses that fuel ongoing worry. In this blog, we’ll explore how EMDR therapy works and its effectiveness in reducing anxiety symptoms.

Understanding EMDR Therapy

EMDR, or Eye Movement Desensitization and Reprocessing, is a psychotherapy approach originally developed by Dr. Francine Shapiro in the late 1980s. Shapiro discovered that certain eye movements could reduce the intensity of distress associated with traumatic memories (Shapiro, 1989). Since then, EMDR has become a widely researched, evidence-based method for trauma and anxiety.

At its core, EMDR helps people reprocess distressing memories so they no longer carry the same emotional charge. The process often involves recalling a troubling memory while engaging in bilateral stimulation (eye movements, tapping, or auditory tones). This unique integration helps the brain restructure stored experiences, allowing for healthy processing and relief from anxiety.

As EMDR therapist Laurel Parnell (2008) notes, the therapy works by activating the brain’s natural capacity to heal, gently reprocessing painful memories in a way that fosters safety and empowerment.

How EMDR Therapy Targets Anxiety

Anxiety often stems from unresolved experiences or deeply ingrained negative beliefs. EMDR goes beyond symptom management—it gets to the root. For example, someone who developed the belief “I’m not safe” after a childhood experience may carry this belief into adulthood, fueling ongoing anxiety.

In EMDR, clients are invited to bring to mind these moments of distress while the therapist facilitates bilateral stimulation. Over time, this process shifts the meaning attached to the memory and helps reframe core beliefs. Instead of “I’m not safe,” the client may come to feel “I survived” or “I am in control now.”

This shift reduces anxiety not only in the therapy room but also in daily life. Clients often describe feeling calmer, more resilient, and less reactive to stressors.

Research on EMDR and Anxiety Reduction

Although EMDR was initially recognized for its effectiveness in treating PTSD, research now supports its use for generalized anxiety disorder (GAD), panic disorder, phobias, and other anxiety conditions.

Meta-analyses have shown that EMDR significantly decreases anxiety symptoms by targeting the emotional distress linked to trauma and difficult life experiences (Chen et al., 2015; Shapiro, 2018). Compared to control groups, individuals who engaged in EMDR therapy experienced notable reductions in both the frequency and intensity of their anxiety.

As more clinicians incorporate EMDR into their practice, studies continue to affirm what many therapists and clients already know: EMDR can be a powerful tool for transforming the anxious mind into one that feels safer, calmer, and more grounded.

What to Expect During EMDR Sessions

An EMDR session typically begins with an assessment where the therapist helps identify the distressing memories or themes that contribute to anxiety. From there, the desensitization phase begins—clients revisit these memories while the therapist provides bilateral stimulation.

Many clients report that within just a few sessions, they begin to feel relief from memories that previously felt overwhelming. While the process can be emotionally activating, therapists trained in EMDR provide a safe, structured environment to support integration and healing.

Wrapping Up: EMDR Therapy and Anxiety

In conclusion, EMDR therapy offers a science-backed, compassionate approach to reducing anxiety. By helping the brain reprocess distressing experiences, EMDR allows individuals to shift core beliefs, release stored emotional pain, and cultivate a greater sense of calm.

If you’re struggling with anxiety, know that you don’t have to navigate it alone. EMDR therapy can be a powerful resource on your healing journey.

References

• Shapiro, F. (1989). Efficacy of the eye movement desensitization procedure in the treatment of traumatic memories. Journal of Traumatic Stress.

• Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford Press.

• Parnell, L. (2008). A Therapist’s Guide to EMDR: Tools and Techniques for Successful Treatment. W.W. Norton & Company.

• Chen, Y.-R., Hung, K.-W., Tsai, J.-C., et al. (2015). Efficacy of Eye-Movement Desensitization and Reprocessing for Patients with Posttraumatic-Stress Disorder: A Meta-Analysis of Randomized Controlled Trials. PLoS One.