EMDR for Anxiety: How It Works and When to Consider It

Q: What exactly is EMDR therapy for anxiety and how does it work?

EMDR therapy for anxiety helps the brain reprocess distressing memories that maintain anxiety symptoms. During EMDR, you briefly recall these memories while using bilateral stimulation such as guided eye movements or gentle tapping. This supports new learning so the memory becomes associated with present safety rather than threat. Over time, the emotional intensity linked to anxious memories reduces, supporting calmer responses [8].

Q: How effective is EMDR therapy for anxiety?

Evidence for EMDR in anxiety is growing across several presentations. A 2020 meta analysis of 17 trials involving 647 participants found significant anxiety reductions, with large effects for general anxiety (g = −0.71), moderate effects for panic (g = −0.62), and benefits for specific phobias (g = −0.45). Preliminary research in generalised anxiety disorder also suggests meaningful reductions in pathological worry following EMDR based treatment [2][3].

Q: When is EMDR anxiety treatment most beneficial?

EMDR may be most beneficial when anxiety is linked to distressing or unresolved experiences. This includes trauma related panic, specific phobias with identifiable triggers, and persistent anxiety that has not responded to standard treatments. A thorough psychological formulation helps identify suitable target memories and readiness for EMDR.

Q: Are there risks or side effects of EMDR therapy for anxiety?

EMDR is generally considered safe when delivered by trained clinicians. Some people experience temporary emotional discomfort, vivid dreams, or tiredness after sessions as processing continues. Therapists use stabilisation, grounding, and pacing strategies to maintain safety and comfort, and informed consent is part of best practice.

Q: How does EMDR therapy compare with CBT for anxiety?

Both EMDR and cognitive behavioural therapy (CBT) are evidence based treatments for anxiety. In a pilot comparison for panic disorder, both approaches produced significant improvements with no significant differences in overall outcomes. Some people prefer EMDR for its focus on emotional memory processing, while others prefer CBT’s structured, skills based approach [4].

nurturedthoughts
Jan 1
7 min read

Living with anxiety often feels like your mind is stuck replaying the same distressing scenes, endlessly reminding you of worries, fears, or past experiences you would rather forget. It can leave you feeling constantly on edge, physically exhausted, and emotionally drained. While everyday stress is part of being human, persistent anxiety can severely impact your quality of life. This is where EMDR for anxiety (Eye Movement Desensitisation and Reprocessing) offers genuine hope.

In this article, you will learn exactly how EMDR therapy helps your brain reprocess fears, understand what research says about its effectiveness, see how it compares to other approaches like CBT, and find out if it might be the right option for you.

How EMDR for Anxiety Helps Reprogram the Brain’s Fear Response

EMDR works by changing the way your brain handles anxious memories. Instead of continuously reliving a traumatic event or an uncomfortable situation, EMDR helps your mind store these experiences in a healthier, less distressing way. It is like reorganising a messy cupboard filled with stressful thoughts so you can open it without everything tumbling out.

Here is how an EMDR session typically works. Your therapist will ask you to recall a distressing memory or an anxious thought. At the same time, they guide you through rhythmic eye movements, gentle tapping, or bilateral sounds. This dual attention helps your brain to link the memory with a calm emotional state rather than panic or fear.

Research has shown that EMDR can alter brain functioning. Studies using brain imaging have discovered significant changes after EMDR sessions. Specifically, areas of the brain involved with fear responses become less activated. One study found that hyperactive fear networks became regulated after EMDR [7]. Another review found that pairing memory recall with guided bilateral stimulation can reduce the vividness and intensity of disturbing imagery, which helps those memories feel less overwhelming [8].

Think of EMDR as gently reminding your brain that certain stressful events, which once felt threatening, are actually in the past and cannot hurt you now. Over time, these memories lose their emotional intensity, which can reduce overall anxiety.

Research Evidence for EMDR Anxiety Treatment

It is natural to wonder whether EMDR really works. Substantial evidence supports EMDR therapy for reducing anxiety.

A 2020 meta analysis of 17 randomised controlled trials involving 647 participants found that EMDR significantly reduced anxiety symptoms across multiple anxiety disorders, with large effects for general anxiety g = −0.71 and moderate effects for panic disorders g = −0.62, with additional positive effects for phobia g = −0.45 and behavioural or somatic symptoms g = −0.40 [2].

Here are some additional highlights from research.

A preliminary study examining Generalised Anxiety Disorder found that 3 women experienced large reductions in pathological worry and anxiety, maintaining these improvements at one month follow up [3].
For panic disorders, EMDR showed effectiveness similar to CBT in reducing panic and general anxiety across structured treatment programmes, with no significant differences in overall outcomes in a pilot comparison sample [4].
When treating specific phobias, EMDR has shown improvement in anxiety scores, and outcomes appear stronger when combined with exposure based approaches, particularly for childhood spider phobia [5].

A systematic review of EMDR outside PTSD reported positive outcomes across several non PTSD conditions, while also noting studies where EMDR did not outperform comparator treatments, which underscores the importance of clinical formulation and case selection [6].

The takeaway is clear. While EMDR is not guaranteed to work for every type of anxiety, it has proven effective when anxiety is connected to distressing past experiences.

EMDR for Anxiety vs CBT: A Direct Comparison

You may already know Cognitive Behavioural Therapy, which is widely recognised as an effective first line approach for anxiety in Australia. CBT helps you challenge anxious thoughts and gradually face fears using practical coping strategies. EMDR approaches anxiety differently by directly addressing emotionally charged memories linked to anxiety.

When directly compared, EMDR and CBT have achieved similar results for panic disorder in a pilot comparison of structured programmes, with both groups showing significant improvement and no significant differences in overall outcomes [4].

There are key differences to consider.

CBT targets current anxious thoughts and behaviours through structured cognitive and behavioural techniques.
EMDR addresses anxiety at an emotional memory level and aims to reprocess distressing experiences so they no longer trigger anxiety reactions.

Choosing between EMDR and CBT often comes down to your needs and preferences. If anxiety is driven mainly by present day thinking patterns, CBT may be a good fit. If distressing experiences strongly influence your anxiety, EMDR can offer deeper emotional relief.

For more guidance, you might want to read our related article, CBT for Anxiety, Understanding How Cognitive Behavioural Therapy Can Help.

When to Consider EMDR Therapy for Anxiety

You might find EMDR particularly helpful if your anxiety seems connected to painful past experiences rather than generalised daily stress. EMDR can offer substantial relief when any of the following apply.

Anxiety arises consistently from reminders of past events, such as accidents, bullying, loss, or painful relationships.
Conventional treatments such as medication or CBT have provided limited relief and anxiety still feels stuck.
You experience intrusive vivid images, nightmares, or sudden intense panic triggered by reminders of past experiences.
Your anxiety feels rooted in past fear, shame, or guilt rather than day to day worries.

Many people describe EMDR as the moment old fear stops running the show. Instead of anxiety dictating daily life, you begin to experience more calm and emotional freedom.

If you are considering EMDR, it is wise to discuss your situation with a psychologist trained specifically in EMDR. They can evaluate your personal history and help you decide whether EMDR therapy is a good next step.

Finding EMDR Anxiety Treatment in Australia

EMDR therapy is recognised in Australia by the Australian Psychological Society as Level I for PTSD in adults, which reflects a strong evidence base for trauma focused care [1]. Many Australian clinicians also apply EMDR within case formulations for anxiety presentations that involve unresolved memories or trauma related triggers.

If you are interested in EMDR therapy, consider these practical steps.

Ensure your psychologist is accredited by EMDR Australia or EMDR International Association and experienced in anxiety treatment.
Ask your GP about a Mental Health Care Plan to check eligibility for Medicare rebates.
Clarify expectations. EMDR therapy is typically delivered in a structured programme, and duration varies by case complexity and goals.

You may also find value in reading our related article, Preparing for EMDR Therapy, First Session Insights.

Frequently Asked Questions about EMDR for Anxiety

What exactly is EMDR therapy for anxiety and how does it work

EMDR therapy helps your brain reprocess distressing memories that maintain anxiety symptoms. By recalling these memories while using rhythmic bilateral stimulation, such as guided eye movements or gentle tapping, EMDR supports new learning so the memory is associated with present safety rather than threat. Over sessions, this process can reduce the emotional charge of anxious memories and support calmer responses [8].

How effective is EMDR therapy for anxiety

The evidence is growing across multiple anxiety presentations. A 2020 meta analysis of 17 trials involving 647 participants reported significant reductions in anxiety, with large effects for general anxiety g = −0.71 and moderate effects for panic g = −0.62, alongside benefits for phobia g = −0.45 [2]. A preliminary GAD study found that 3 women no longer met diagnostic thresholds for pathological worry at follow up after EMDR based care [3].

When is EMDR anxiety treatment most beneficial

EMDR may be most effective when anxiety is tied to distressing experiences or unresolved memories. This includes trauma linked panic, specific phobias with clear triggers, and persistent anxiety that has not responded to standard approaches. A thorough formulation with your psychologist can identify target memories and readiness for EMDR.

Are there risks or side effects of EMDR therapy for anxiety

EMDR is generally considered safe when provided by trained clinicians. You may feel temporarily emotional or tired after sessions as your brain continues processing. Therapists use stabilisation and grounding strategies to maintain comfort and safety. Discuss any concerns with your psychologist as part of informed consent.

How does EMDR therapy compare with CBT for anxiety

Both EMDR and CBT are evidence based treatments that can reduce anxiety. In a pilot comparison of structured programmes for panic disorder, both approaches achieved significant improvements with no significant differences in overall outcomes [4]. Some clients prefer EMDR for its focus on emotional memory, while others prefer CBT’s skills based structure.

At Nurtured Thoughts Psychology, our experienced psychologists provide EMDR within a compassionate, evidence based approach to anxiety, trauma, and stress related conditions. We will work with you to decide if EMDR is appropriate, and we aim to respond to enquiries within 3 business hours.

Disclaimer: Information in this article is educational and does not replace personalised clinical advice. Please speak with your GP or a registered psychologist for assessment and treatment planning.

References

[1] Australian Psychological Society. (2018). Evidence based psychological interventions in the treatment of mental disorders, Fourth Edition. Melbourne, VIC, APS. https://www.psychology.org.au/getmedia/23c6a11b-2600-4e19-9a1d-6ff9c2f26fae/Evidence-based-psych-interventions.pdf

[2] Yunitri, N., Kao, C. C., Chu, H., Voss, J., Chou, K. R., et al. (2020). The effectiveness of eye movement desensitisation and reprocessing toward anxiety disorders, a meta analysis of randomised controlled trials. Journal of Psychiatric Research, 123, 102 to 113. https://pubmed.ncbi.nlm.nih.gov/32058073/

[3] Rezvani, F., Farima, R., & Kianersi, F. (2015). The effectiveness of EMDR in reducing pathological worry in patients with generalised anxiety disorder, a preliminary study. Archives of Psychiatry and Psychotherapy, 17(3), 27 to 35. https://www.researchgate.net/publication/281031324_The_effectiveness_of_EMDR_in_reducing_pathological_worry_in_patients_with_generalized_anxiety_disorder_a_preliminary_study

[4] Faretta, E. (2013). EMDR and cognitive behavioural therapy in the treatment of panic disorder, a comparison. Journal of EMDR Practice and Research, 7(3), 121 to 133. https://doi.org/10.1891/1933-3196.7.3.121

[5] Muris, P., Merckelbach, H., Holdrinet, I., & Sijsenaar, M. (1998). Treating phobic children, effects of EMDR versus exposure. Behaviour Research and Therapy, 36(3), 251 to 267. https://pubmed.ncbi.nlm.nih.gov/9489274/

[6] Scelles, C., & Bulnes, L. C. (2021). EMDR as a treatment option for conditions other than PTSD, a systematic review. Frontiers in Psychology, 12, 644369. https://www.frontiersin.org/articles/10.3389/fpsyg.2021.644369/full

[7] Landin Romero, R., Novo, P., Vicens, V., Fernández, I., García, F., et al. (2013). EMDR therapy modulates the default mode network in a subsyndromal traumatised bipolar patient, a case report. Neuropsychobiology, 67(3), 181 to 184. https://pubmed.ncbi.nlm.nih.gov/23548794/

[8] Landin Romero, R., Moreno Alcázar, A., Pagani, M., & Amann, B. L. (2018). How does EMDR therapy work, a systematic review on suggested mechanisms of action. Frontiers in Psychology, 9, 1395. https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01395/full