Does Online EMDR Work as Well as In-Person?
One of the questions I'm asked most often is whether EMDR can really work over a screen. People have read about the eye movements and assume you need to be in the same room as your therapist. Some worry about becoming upset at home with no one there. Others just aren't sure it will feel "real" enough.
These are fair questions. The short answer is yes: for most people, online EMDR works very well. Here is how it works in practice, and how to tell whether it's right for you.
What the research says
EMDR moved online at scale in 2020, and since then a growing body of research and clinical experience suggests that online EMDR can be as effective as in-person sessions for many people. The core of EMDR is the same whichever way it's delivered. We still hold a distressing memory in mind while your brain is gently engaged with something else, which helps the memory get processed and stored properly so it stops feeling as if it is happening now.
If you're new to EMDR, I've explained the whole process in more detail in What is EMDR therapy?
How do the eye movements work online?
The eye movements are one form of what's called bilateral stimulation. Online, we can do this in several ways:
Following a moving dot on screen. I use a secure EMDR platform where a light moves from side to side and you follow it with your eyes.
Tapping. You gently tap your own knees or shoulders, or cross your arms and tap (often called the "butterfly hug").
Sounds. Tones alternate between your left and right ear through headphones.
We'll try these early on and find what feels most comfortable for you. Many people are surprised by how natural it feels after the first session or two.
"What if I get upset and I'm on my own?"
This is the most common worry, and it's an important one. EMDR is never about throwing you into your most painful memories and leaving you there. Before we begin any memory processing, we spend time on preparation:
building calming and grounding techniques you can use in and between sessions
creating a "container" to put difficult material away at the end of a session
agreeing how we'll close each session so you leave feeling settled
making a plan for where you are, who you can contact, and what we'll do if the connection drops
I keep a close eye on how you're doing throughout, and we go at a pace that feels manageable. You stay in control of the process.
The benefits of online EMDR
For many of my clients, online sessions have real advantages:
You're in your own space. Some people find it easier to open up from somewhere familiar.
No travel. You don't have a journey home straight after a big session.
Access to specialist support wherever you live. You can work with a trauma specialist anywhere in the UK, not just whoever is nearby.
Easier to fit around life. Work, childcare and health conditions can make regular in-person appointments hard.
When in-person might be better
Online EMDR isn't the right fit for everyone. In-person sessions may be better if:
you don't have a private, quiet space where you won't be overheard or interrupted
you are currently in crisis or not feeling safe
you tend to dissociate heavily (feel spaced out, numb or "not there") and need more support to stay present
you simply know you'd feel more comfortable in the room
We can talk this through at your initial consultation. I offer in-person sessions in Leeds as well as online, so it doesn't have to be one or the other.
Getting set up for an online session
A few simple things make a big difference:
a private room where you won't be interrupted
a laptop or tablet rather than a phone, if possible, so the screen is big enough for the eye movements
headphones
a glass of water, and something comforting nearby
a little time after the session before you need to be "on" again
How long will it take?
That depends on what you're working on. A single recent event may need relatively few sessions. Complex or childhood trauma usually takes longer. I've written more about this in How long does EMDR take to work?
Getting support
I'm Jodie Slee, a psychotherapist and specialist EMDR therapist with over 17 years' experience working with trauma, complex trauma, attachment wounds and betrayal. I offer online EMDR across the UK, with in-person sessions in Leeds.
If you'd like to find out whether online EMDR could help you, please get in touch to arrange an initial consultation.
If you're struggling to cope, please speak to your GP. If you're in crisis, you can call Samaritans any time on 116 123.
