Is online EMDR therapy as effective as in person?

The short answer is, yes, virtual EMDR therapy can be as effective as in person EMDR therapy. Before we dive into the research, if you would like to learn more about Eye Movement and Desensitization and Reprocessing Therapy check out our past blog post.

What does the research say about EMDR therapy online? Taking a deeper dive, let’s look at some of the research. Multiple research studies suggest equally positive results for virtual EMDR compared to in person EMDR. One study during COVID-19 shut downs reviewed therapy outcomes of 33 therapists with a total of 93 patients. Patients who participated in online EMDR showed a clinically significant decrease in anxiety, depression, and trauma measures (McGowan, et al., 2021). These results were consistent across different ages and genders. This study was not a randomized control study. Two more recent research studies directly compared in person and online EMDR therapy with two different groups. Both studies’ results suggested that there was not a significant difference in success rates between online or in person EMDR therapy. Both in person and online delivery showed reduction in self reported anxiety and depression symptoms (Jamshidi, et al., 2025; Huang, et al., 2022).

Research and clinical recommendations are constantly evolving. It’s important to work as a team with your therapist and make decisions for your treatment plan that feels right to you. Research studies all have their limitations. The research can help inform and guide your decision, however, you are the expert of you and your life experiences.

How does virtual EMDR therapy work?

Your therapist will use an online telehealth platform with EMDR tools built in, to give you a similar experience to therapy in the office. The online platform will offer different bilateral stimulation options including visual or auditory. This could look like a colorful dot that moves across the screen that your eyes will follow or a sound that you listen to with headphones.
You will receive an email or text message with a link to your therapy appointment. From there, your therapist will guide you through the 8 phases of EMDR as you work together each week. Each phase varies in length of time and you may spend a lot of time in the preparation phase, developing resourcing skills before you begin processing past memories.

Who could you benefit from online EMDR therapy?

You do not have time to include a commute to and from a therapy office.
You prefer having access to all the comforts of your own home.
You need a lunchtime appointment during your work day.
You have a chronic illness that makes it difficult to consistently attend in person appointments.

Who might not be a good fit for EMDR online?

You do not have a consistent private, confidential space for appointments
It’s very important to have a space that you can speak freely without worry about being heard
You do not have reliable internet or device
You experience frequent dissociation.
- *note this may not completely rule out the possibility of online therapy, but we recommend consulting with your therapist first.
Personal preference - you may feel more comfortable and connected during in person appointments or you may feel you get distracted with virtual appointments.

What are the pros and cons to online EMDR therapy?

Potential benefits:

No commute to and from appointments.
Greater flexibility around work, caregiving, and other commitments.
Access to appropriately licensed therapists across a wider geographic area.
The comfort and familiarity of your own space.
A practical option for some people with mobility limitations or chronic illness.

Possible challenges:

Finding a private, uninterrupted space.
Internet or platform disruptions.
Household distractions that make it difficult to focus.
Less direct in-person support if a session becomes emotionally challenging.
Not being the preferred or clinically appropriate format for every person.

How to make the most of virtual EMDR therapy appointments?

To prepare for your telehealth EMDR appointment you will need:

A reliable device such as a smart phone or laptop
- A laptop or computer can be more beneficial so that you have a larger screen to view eye movements
A private space
- Choose a room with a door that closes
- Your car in a spot where there aren’t many people walking by if you don’t have a private indoor space
Headphones if helpful
- Could help tune out any background noise
Working internet

Start to identify helpful coping strategies

Your therapist will help you to start developing a toolbox of grounding and mindfulness skills in preparation for trauma processing, however, there are some things you could try ahead of time if you would like. ***Please note, these are coping strategies and not a substitute for working with a licensed therapist.*
Here are a few grounding practices to try out on your own (EMDRIA, 2024):
The Butterfly Hug: https://www.youtube.com/watch?v=iGGJrqscvtU
Body Scan exercise: https://ggia.berkeley.edu/practice/body_scan_meditation
5 Senses grounding: https://www.youtube.com/watch?v=30VMIEmA114
Leaves on a Stream Meditation: https://www.youtube.com/watch?v=1yQX1y7zMAg

What environmental cues can I create to help set the scene for therapy?

Think about what you can do to slightly change the room you are in to cue your mind and body to be fully present during your appointment. Click out of any work related emails or tabs on your computer. Turn your phone on silent or do not disturb mode. Maybe you change the lighting of the room, turn on a sound machine, or grab a blanket that brings you comfort. For more ideas of how to make the most of an online therapy appointment check out this post.

Who are my supports before or after an EMDR processing session?

Sometimes EMDR is hard. We are shining a light in corners of life that you may try to file away in your normal day to day life. If you are feeling a bit more emotionally vulnerable after an appointment, who can you call? This could be a friend or family member who is a good distraction or someone you feel comfortable sharing deeper thoughts and feelings. This could be a loving pet that you snuggle up with during or after an appointment.

How will I have my own unique experience?

There has been an increase in people sharing their therapy experiences online including celebrities and influencers giving details about their EMDR sessions. This can be helpful to get an idea of potentially what to expect and to reduce stigma around getting help. Although more open discussion about therapy can help reduce stigma around getting help, it can also create rigid expectations of “doing EMDR the right way” or comparing your unique healing journey to others.

Before starting EMDR try to ground into the present moment and invite any comparisons to figuratively stay outside in the waiting room. Giving yourself space to have an experience that is authentic to you, even if it is messy, weird, uncomfortable, all the things, the more you give yourself space to have your own experience outside of pre-conceived expectations, the better your experience will be. Your therapist is on your team and wants to support you in every step of your journey.

Don’t hesitate to be open with your therapist. Ask questions, share if things don’t feel like they are going well, or share if you do find yourself comparing to your friend or a TikTok account.

Are you ready to begin your healing journey?

Start EMDR therapy in Michigan today. We have in person mental health therapists in Plymouth and Grosse Ile and online throughout the state of Michigan. We also have some limited availability for telehealth appointments for Florida residents.

To learn more, check out some of our therapists or complete the contact form on our website.

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