EMDR side effects: tiredness, vivid dreams and feeling worse before better
If you came out of an EMDR session feeling absolutely fine, and then by teatime could barely keep your eyes open long enough to work out what to have for dinner, you're in very good company. "Why am I so tired after EMDR?" is one of the questions I'm asked most.
I'm Charlotte, an EMDR practitioner and BABCP-accredited CBT therapist in the UK. In this post I'll go through the side effects people most often notice, why they happen, what's worth telling your therapist, and how to look after yourself between sessions.
Is EMDR safe?
EMDR is recommended in NICE guidance for PTSD, and it has been studied in many clinical trials. Like any therapy that works with difficult memories, though, it can stir things up for a while. That isn't a sign that something has gone wrong. It's also not something you should have to grit your teeth through on your own.
Good EMDR is careful EMDR. Before we work on any memory, we spend time preparing and building ways to help you feel steadier. We go at your pace, and you can pause or stop at any point. EMDR isn't the right fit for everyone at every moment, so it's something we decide together after an assessment. For example, if something difficult is still happening and you're not yet safe, we'd usually focus on safety and feeling steadier first, and come to the memories later.
The side effects people notice most
Feeling tired
This is the most common one. Many people describe an "EMDR hangover": feeling drained, foggy or ready for bed early on the day of a session, and sometimes the day after too.
It makes sense. Processing a difficult memory is real work for your brain and your body, even though you've been sitting in a chair the whole time.
Vivid dreams
Some people notice their dreams get more vivid or stranger for a few nights after a session. Sometimes the dreams link to what we worked on, sometimes they seem completely random. Your brain may still be doing some processing while you sleep.
Feeling more emotional
You might feel tearful, irritable or more sensitive than usual for a day or two. Feelings that were tucked away can come closer to the surface for a while.
Memories or feelings coming up between sessions
Sometimes other memories pop up, or a memory we worked on comes back to mind. You might notice a feeling in your body that seems to come from nowhere. This is common, and it's useful to jot it down so we can talk about it next time.
Headaches
A few people get a headache, sometimes from the eye movements themselves. If that happens, we can switch to sounds or taps instead.
"Is it normal to feel worse before I feel better?"
Sometimes, yes. Between sessions, especially early on, things can feel more stirred up before they start to settle. Many people find this eases as the processing goes on.
But "worse before better" should never mean "suffer in silence". If you're feeling much worse, finding it hard to cope day to day, or the effects aren't easing after a few days, please tell your therapist. That's important information, not a failure. We might slow down, spend more time on preparation, or change our plan.
When to tell your therapist straight away
Let your therapist know, rather than waiting for the next session, if:
you're struggling to cope with day-to-day life
you feel disconnected from yourself or your surroundings for long stretches
you're using alcohol or anything else more than usual to get through
you have thoughts of harming yourself
If you're ever not safe, please don't wait for your therapist: call 999 or go to A&E, call NHS 111 and choose the mental health option, or call Samaritans free, any time, on 116 123.
What about the stories that EMDR is "dangerous"?
If you've searched "dangers of EMDR", you've probably found some worrying stories. I don't want to dismiss them. Some people have had difficult experiences, and often they describe moving too fast, not enough preparation, or not feeling able to say stop.
That's why it matters who you see. A trained EMDR therapist should be registered with a professional body, have regular EMDR supervision, spend time on preparation before any processing, and always leave time to settle at the end of a session. And you should always feel able to say "I'd like to slow down".
How to look after yourself between sessions
Plan a gentle evening. If you can, avoid booking anything big straight after a session.
Rest when you can. Early nights are allowed.
Eat something and drink some water after your session. It sounds small, and it helps.
Keep a few notes. A line or two in your phone about dreams, memories or feelings that come up.
Use your calm place, grounding or the butterfly hug if things feel big.
Be kind about what you get done. It's fine if the washing waits a day.
One small thing to try
After your next session, set a reminder on your phone for that evening that just says "how am I doing?". When it goes off, notice what's there, without needing to fix it, and pick one small kind thing to do for yourself. A bath, an early night, a cup of tea in silence. It all counts.
Quick answers
Tap a question to see the answer.
Why am I so tired after EMDR?
Processing a difficult memory is real work for your brain and body. Tiredness for a day or so is common.
Can EMDR cause nightmares?
Some people notice more vivid dreams for a few nights after a session. Tell your therapist if they're distressing or don't ease.
Can EMDR make things worse?
Things can feel stirred up for a while, especially early on. If you feel much worse or it isn't easing, tell your therapist so you can slow down or adjust the plan.
How long do EMDR side effects last?
Often a day or two, and they tend to ease as the processing settles.
When you're ready
I'm an EMDR practitioner and a member of EMDR UK, trained with Dr Michael Paterson OBE and working under the supervision of an EMDR consultant. I'm also a BABCP-accredited CBT therapist with 12 years in NHS and community mental health services. I work with adults online across the UK, and we always go at your pace.
For bite-sized OCD support most days, come and find me on Instagram at @the_floral_therapist.
Charlotte
If you're struggling to stay safe right now, call 999 or go to A&E, call NHS 111 and choose the mental health option, or call Samaritans free, any time, on 116 123.
This post is educational and isn't a replacement for therapy. Please speak to a qualified therapist or contact your GP for further support.
Research mentioned
NICE (2018, reviewed 2025), Post-traumatic stress disorder, NG116
Shapiro, F. (2018), EMDR Therapy, 3rd edition.
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