EMDR for Panic Attacks: What to Expect and How It Works
- nurturedthoughts
- Jan 2
- 7 min read
Panic attacks can feel terrifying and exhausting, leaving you overwhelmed, drained, and wondering when the next wave of anxiety might strike. EMDR for panic attacks is a therapeutic approach that addresses the root cause of panic, helping you reclaim peace and confidence in your life.
In Australia, panic disorder is common, affecting 3.7% of people in a 12 month period, with 5.0% of females and 2.3% of males meeting criteria in national data [1]. If you have been struggling, this condition is treatable, and EMDR, Eye Movement Desensitisation and Reprocessing, therapy offers an effective, evidence based path toward relief.
In this comprehensive guide, you will learn how EMDR therapy works, what to expect during your treatment journey, how quickly you might see results, and the clear signs that EMDR is working for you.
How EMDR Helps with Panic Attacks
EMDR therapy tackles panic attacks by addressing their underlying cause, typically linked to past experiences or traumatic memories. When you experience panic attacks, your nervous system can interpret certain sensations as dangerous because of earlier events. EMDR helps your brain reprocess these memories, reducing their emotional intensity and impact.
Here is exactly how EMDR works to reduce panic attacks:
Identifies core memories: EMDR helps pinpoint the exact memories or triggers, such as your first panic attack or a frightening health scare, that provoke your panic response.
Uses bilateral stimulation: Gentle eye movements or rhythmic tapping help your brain safely revisit and reprocess distressing memories, transforming how you react to them.
Reduces bodily anxiety: EMDR therapy addresses fears about physical sensations, such as heart palpitations or dizziness, that are commonly associated with panic attacks, making these sensations less frightening over time.
Restores daily confidence: By neutralising past fears, EMDR allows you to re engage with everyday life, reducing avoidance behaviours.
Research confirms EMDR’s effectiveness for panic disorder in controlled trials, with outcomes at least as effective as cognitive behavioural therapy in a randomised controlled trial [3]. For the 8 phase protocol and practitioner guidance, see the EMDR Association of Australia overview for clinicians and clients [2].
What to Expect in an EMDR Session
If you have never experienced EMDR therapy, it is normal to wonder what each session involves. EMDR sessions are structured to help you feel safe, supported, and progressively empowered.
Here is what happens in EMDR sessions for panic attacks:
Phase 1, history taking and treatment planning
Your therapist spends time understanding your experiences, identifying when your panic started, and exploring significant memories or triggers that contribute to your anxiety.
Phase 2, preparation
You learn self calming techniques, such as controlled breathing and grounding methods, to use during sessions and at home.
Phase 3, assessment
You and your therapist select a specific memory or sensation that is linked directly to your panic symptoms. This precise focus is central to EMDR’s effect.
Phase 4, desensitisation
Your therapist guides you through sets of eye movements or tapping while you focus briefly on the distressing memory. Over time, you notice its intensity begin to diminish.
Phase 5, installation
Positive statements such as “I am safe” or “I can manage this” are introduced and reinforced, helping your mind adopt calmer responses.
Phase 6, body scan
You notice any lingering tension or anxiety in your body. Any remaining distress is processed until you feel settled.
Phase 7, closure
Every session concludes with you feeling grounded and stable. Your therapist ensures you leave each session calm and supported.
Phase 8, reevaluation
Each follow up session begins with a review of progress and shared planning for what still needs attention.
Sessions usually last 60 to 90 minutes [2]. For simpler panic presentations linked to a single event, many people need about 3 to 6 sessions, and for more complex histories involving multiple distressing experiences, about 8 to 12 sessions or more are common ranges reported in clinical guidance and reputable health education sources [2, 5].
EMDR Panic Results: Research and Benefits
The evidence supporting EMDR for panic attacks is robust and encouraging. Many research studies demonstrate clear, measurable benefits:
Fewer and less intense panic attacks: Participants receiving EMDR for panic disorder showed meaningful reductions in the frequency and intensity of panic in controlled trials [3].
Comparable to CBT outcomes: EMDR was at least as effective as cognitive behavioural therapy for panic disorder in a randomised controlled trial, supporting its use as a first line psychotherapeutic option where clinically appropriate [3].
Sustained benefits: Meta analytic evidence across anxiety conditions indicates that EMDR’s benefits are maintained beyond the end of treatment in follow up assessments [4].
Case level remission examples: Case literature describes individuals with panic disorder and agoraphobia who experienced full remission after a course of EMDR, which illustrates potential outcomes for some people, noting this is not a population level guarantee [6].
These outcomes underline EMDR’s ability not only to ease panic symptoms but to support broader improvements in emotional regulation and day to day functioning.
EMDR for Generalised Anxiety
While EMDR is highly applicable to panic attacks, it is also used for those living with ongoing anxiety, generalised anxiety disorder. Chronic worry often reflects unresolved experiences or entrenched negative beliefs. EMDR targets those drivers by reprocessing memory networks linked to persistent worry.
Evidence includes clinical studies that found EMDR was associated with reductions in worry intensity and general anxiety in people with generalised anxiety disorder, alongside improved coping in daily life [7]. Reputable health organisations describe EMDR’s procedure and indications, including generalised anxiety, for patient education and shared decision making [5].
How Fast Results Usually Appear
One of the most encouraging aspects of EMDR is how quickly change can begin for some people:
When panic is linked to a single distressing event, noticeable improvements are often reported after about 3 to 6 sessions [2, 5].
For long standing anxiety patterns or multiple trauma histories, a fuller course of 8 to 12 sessions or more is commonly discussed in professional guidance and major health education resources [2, 5].
Many people report meaningful changes within weeks, such as steadier sleep, fewer panic episodes, and a greater sense of emotional ease, consistent with the above dose ranges [2, 5].
Signs EMDR Is Working
Clear indicators that EMDR is having the desired effect include:
Reduced panic episodes: Panic attacks become less frequent, less intense, and more manageable in everyday situations, consistent with controlled trial findings for panic disorder [3].
Less distress from triggers: Memories and sensations that once felt overwhelming become more neutral.
Reduced avoidance and greater participation: You find you can return to situations you previously avoided.
Improved overall wellbeing: Many people report fewer physical anxiety symptoms, such as tension headaches or gastrointestinal discomfort, and greater emotional stability, which aligns with broader meta analytic findings across anxiety conditions [4].
Frequently Asked Questions
Can EMDR really help with panic attacks?
Yes. In a randomised controlled trial for panic disorder, EMDR achieved outcomes at least as effective as cognitive behavioural therapy, and participants experienced clinically meaningful reductions in panic symptoms [3].
How many EMDR sessions will it take to feel better?
What happens during an EMDR session, is it scary?
Sessions are paced and collaborative. You and your therapist use bilateral stimulation while focusing on specific targets, and sessions conclude only when you are calm and grounded. The structure and safety steps are detailed in professional guidance for EMDR practice [2].
Can EMDR trigger panic during treatment?
Temporary discomfort can occur when recalling difficult material, and therapists use preparation, grounding, and pacing to keep work tolerable and safe. Over time, the aim is a reduction in panic frequency and intensity that is sustained beyond sessions, consistent with clinical trial and meta analytic findings [3, 4].
Does EMDR help with general anxiety too?
Yes. Clinical research in people with generalised anxiety disorder reports reductions in worry and anxiety severity following EMDR, with improved ability to manage uncertainty in daily life [7].
At Nurtured Thoughts Psychology, we specialise in compassionate EMDR therapy and evidence informed care for anxiety. Our clinicians tailor treatment to your goals, help you understand what to expect at each step, and coordinate care with your GP where helpful.
To explore how EMDR could support you, please contact Nurtured Thoughts Psychology for a personal consultation.
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 Bureau of Statistics. 2023. National Study of Mental Health and Wellbeing, 2020 to 2022. Canberra, ACT, ABS. https://www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/latest-release
[2] EMDR Association of Australia. 2024. EMDR therapy, overview and frequently asked questions. Melbourne, VIC, EMDRAA. https://emdraa.org/emdr-faq/
[3] Horst, F. K., de Jongh, A., van Minnen, A., Resick, P. A., de Vries, J., van der Heiden, C., van Hout, M. 2017. Cognitive behavioural therapy versus EMDR in the treatment of panic disorder, a randomised controlled trial. Frontiers in Psychology, 8, 1409. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.01409/full
[4] Yunitri, N., Kao, C. C., Chu, H., Voss, J., Chiu, H. C., Liu, D., Shen, S. T., Chou, K. R. 2020. The effectiveness of EMDR towards anxiety disorders, a meta analysis of randomised controlled trials. Journal of Psychiatric Research, 123, 102 to 113. https://pubmed.ncbi.nlm.nih.gov/32058073/
[5] Cleveland Clinic. 2023. EMDR therapy, what it is, procedure, and effectiveness. Cleveland, OH, Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/22641-emdr-therapy
[6] Fernandez, I., Faretta, E. 2007. EMDR in the treatment of panic disorder with agoraphobia, a case study. Journal of EMDR Practice and Research, 1, 121 to 129. https://journals.sagepub.com/doi/10.1177/1534650105277220
[7] Gauvreau, P., Bouchard, S. 2008. Preliminary evidence for the efficacy of EMDR in treating generalised anxiety disorder. Journal of EMDR Practice and Research, 2, 26 to 40. https://spj.science.org/doi/10.1891/1933-3196.2.1.26
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