Yes, research suggests EMDR can work for anxiety, but its strongest evidence is still for PTSD. A 2020 meta-analysis of 17 randomized trials found EMDR lowered anxiety, panic, and phobia symptoms compared with control conditions. It is most often considered when anxiety connects to specific past experiences.
But whether EMDR works for your anxiety depends on what kind you have. Panic attacks, specific fears, and constant everyday worry have very different amounts of research behind them. Many studies outside PTSD are small, and EMDR can stir up more anxiety for a few days before it settles. Below, you’ll find what the research shows for each type, how sessions work, how EMDR compares with CBT, and how long it tends to take.
If your anxiety seems tied to something that happened, even something that didn’t feel like trauma at the time, EMDR therapy at Pathways Counseling Services in Scottsdale gives you a structured way to work through it with a trained clinician. Founder Stephanie Levitt, MA, LPC, NCC, focuses her practice on EMDR, and our team also offers CBT when that’s a better fit. A free 15-minute consultation can help you sort out which approach makes sense, in person or by telehealth across Arizona. Here’s what the evidence shows first.
Key Insights
EMDR has real research support for anxiety, but how well it fits depends on the type of anxiety you have. These are the points worth knowing before you decide.
- A 2020 meta-analysis of 17 randomized trials found EMDR reduced anxiety, panic, and phobia symptoms compared with control conditions.
- The strongest evidence for EMDR is still for PTSD, and research on other forms of anxiety is smaller and uneven in quality.
- In a 2017 panic disorder trial, EMDR performed about as well as CBT on two of three main measures.
- For constant everyday worry, CBT has the stronger long-term evidence.
- EMDR tends to fit best when anxiety connects to specific past experiences.
- A short rise in anxiety after a session is common and usually eases within a few days.
- There is no set number of sessions, and preparation comes before any memory work.
What Does the Research Say About EMDR for Anxiety?
The largest review focused on anxiety found that EMDR reduced anxiety symptoms more than control conditions. That 2020 meta-analysis pooled 17 randomized controlled trials with 647 participants (Yunitri et al., 2020).
In plain terms, people who had EMDR reported less anxiety at the end of treatment than people in comparison groups. Some comparison groups got no treatment and some got another therapy.
Key Findings From the 2020 Meta-Analysis
Symptom Measured | Effect Size (Hedges’ g) | What It Means |
General anxiety | -0.71 | Medium to large reduction |
Panic | -0.62 | Medium reduction |
Phobia | -0.45 | Small to medium reduction |
Physical and behavioral symptoms | -0.40 | Small to medium reduction |
The effects were larger when EMDR was compared with no treatment than when it was compared with another therapy. The authors also called for more research on how long the results last.
Where the Evidence Is Thinner
A broader 2020 review of 76 EMDR trials found that most of the research is about PTSD. Results for phobias and test anxiety were positive, but they came from a few studies with a high risk of bias (Cuijpers et al., 2020).
Those authors concluded there wasn’t yet enough evidence to recommend EMDR for problems other than PTSD. That doesn’t mean EMDR doesn’t work for anxiety. It means the research is promising but not settled, and you deserve to know that up front.
For PTSD, the picture is clearer. The 2023 U.S. Department of Veterans Affairs and Department of Defense guideline recommends EMDR as one of three first-choice psychotherapies (Schnurr et al., 2024).
Which Types of Anxiety Has EMDR Been Studied For?
EMDR has the most research for anxiety linked to trauma, followed by panic disorder and phobias. Research on other forms of anxiety is limited. Here’s how the evidence breaks down by type.
Use Cases by Anxiety Type
- Anxiety tied to a past event. This is where EMDR has the strongest support, through its research base for PTSD and trauma symptoms. Learn more about trauma and PTSD therapy.
- Panic disorder. A 2017 randomized trial of 84 adults compared 13 weekly sessions of EMDR with 13 sessions of CBT. EMDR performed about as well as CBT on two of three main panic measures, and the third result was inconclusive (Horst et al., 2017).
- Phobias and specific fears. Pooled results show a small to medium reduction in phobia symptoms, though the studies are few and uneven in quality.
- Generalized anxiety (constant everyday worry). EMDR has little research here. A 2024 analysis of 65 trials on generalized anxiety found CBT was the only therapy still linked to better results 3 to 12 months later (Papola et al., 2024).
The pattern is simple. The more your anxiety traces back to specific moments, the more natural a fit EMDR tends to be. If you’re not sure how your anxiety shows up, our guide on what anxiety feels like is a good place to start.
How Does EMDR Work for Anxiety?
EMDR, short for eye movement desensitization and reprocessing, is a structured therapy that pairs a distressing memory with side-to-side stimulation. That stimulation can be eye movements, tapping, or alternating sounds.
The idea behind it is that some memories never get fully processed. They stay “stuck,” so a smell, a place, or a body sensation can set off the same alarm years later. EMDR aims to help your brain file that memory away so it feels less charged.
Do the Eye Movements Actually Matter?
Research suggests they add something. A 2013 meta-analysis found eye movements added a moderate effect in therapy studies, and the strongest effect was on how vivid a memory felt (Lee and Cuijpers, 2013).
One explanation is that focusing on the eye movements and the memory at the same time competes for your working memory. The memory may then feel less vivid and less upsetting. Researchers still debate the exact mechanism.
For a full overview of the method, see our page on EMDR therapy in Scottsdale.
What Happens During EMDR Therapy for Anxiety?
EMDR follows an 8-phase protocol and addresses the past, the present, and the future. That three-part structure is what makes it useful for anxiety, which often lives in all three (HHS Title IV-E Prevention Services Clearinghouse).
How It Works for Anxiety, Step by Step
- Past memoriesYou and your therapist pick earlier experiences that seem to feed the anxiety. As an example, that might be a first panic attack or a frightening medical appointment.
- Present triggersNext, you work on the situations that set off anxiety now, like a crowded store or a work meeting.
- Future situationsFinally, you picture handling an upcoming situation calmly. This is called a future template.
Before any memory work begins, your therapist spends time on history and preparation. You learn calming and grounding tools first, so you have a way to settle yourself if a session feels intense.
You stay awake and in control the whole time. You can pause or stop whenever you need to, and you don’t have to describe every detail of a memory out loud.
Is EMDR a Good Fit for Your Anxiety?
EMDR tends to fit best when anxiety connects to specific experiences you can point to. These signs are worth raising with a therapist.
- Your anxiety started or got worse after a particular event.
- A memory still feels vivid or “fresh,” even years later.
- You carry beliefs like “I’m not safe” or “I can’t handle this.”
- Talk therapy helped you understand your anxiety but not feel different.
- You’d rather not retell difficult experiences in detail.
None of these is a diagnosis. A clinician sorts out what’s driving your anxiety in the first sessions and recommends an approach from there.
When Is EMDR Not the First Step?
EMDR memory work is usually delayed when stability needs to come first. Common reasons include:
- An active crisis or thoughts of suicide
- Living in an ongoing unsafe situation
- Active, unmanaged substance use
- Severe dissociation (feeling detached or “not there”)
- Seizure disorders or eye conditions, where tapping or sounds can replace eye movements
None of these is automatically a permanent no. Our article on the dangers of EMDR therapy covers who should wait and why in more detail.
If you’re having thoughts of harming yourself, call or text 988 to reach the 988 Suicide & Crisis Lifeline, 24 hours a day. If you’re in immediate danger, call 911. Outpatient counseling is not emergency care.
How Does EMDR Compare to CBT for Anxiety?
EMDR and CBT both have research support for anxiety, but CBT has the larger and longer-term evidence base. EMDR works mainly on memories behind the anxiety, while CBT works mainly on present-day thoughts and behaviors.
Feature | EMDR | CBT |
Main focus | Memories linked to anxiety and the triggers they set off | Anxious thought patterns and avoidance in the present |
What sessions involve | Short sets of eye movements, tapping, or sounds while holding a memory in mind | Talking through thoughts, practicing skills, and gradual exposure |
Between sessions | Practicing calming and grounding tools | Regular practice exercises |
Research for anxiety | Promising for panic and phobias, smaller evidence base | Largest evidence base, including long-term results for generalized anxiety |
Often suits | Anxiety tied to specific past events | Worry without a clear starting point, or wanting skill-based tools |
You don’t always have to choose one. Some people start with CBT skills and add EMDR later. Learn more about cognitive behavioral therapy at Pathways, or read our comparison of EMDR therapy vs. talk therapy.
Can EMDR Make Anxiety Worse Before It Gets Better?
EMDR can cause a short-term rise in anxiety after a session, and that’s a known, usually temporary side effect. It tends to ease within a few days.
That spike happens because processing a memory brings it to the surface first. Tiredness, vivid dreams, and feeling emotional are also common in the hours after a session.
What to Expect After an EMDR Session
- Plan a quiet evening after sessions when you can.
- Use the grounding tools you practiced in preparation.
- Jot down dreams or reactions to share at your next visit.
- Tell your therapist if anxiety keeps building instead of easing, so they can adjust the pace.
For a full breakdown of side effects and warning signs, see our guide to EMDR risks and side effects.
How Many EMDR Sessions Does Anxiety Usually Take?
There is no set number of EMDR sessions for anxiety. In the 2020 meta-analysis, results did not differ significantly based on the number of sessions or weeks of treatment.
For reference, the 2017 panic disorder trial used 13 weekly sessions. History-taking and preparation usually take 1 to 2 sessions before memory work starts.
What changes the timeline most is the anxiety itself. Working on one clear event usually moves faster than working on years of layered experiences. Your therapist should review progress with you at the start of each session.
How to Find the Right EMDR Therapist for Anxiety
The right EMDR therapist has formal EMDR training and can explain why EMDR, CBT, or both fit your anxiety. These action steps make the search easier.
- Write down when your anxiety started and what sets it off now. It helps your first session move faster.
- Ask whether the therapist completed EMDR training approved by EMDRIA, the EMDR International Association.
- Ask how they’ll decide whether EMDR or CBT is the better starting point for your anxiety.
- Ask what preparation looks like before memory processing begins.
- Check cost and scheduling up front. Our therapy fees and rates page and FAQ cover both.
- Book a short consultation to see whether the therapist feels like a fit.
You can also meet our therapists and see who works with anxiety, or read more about anxiety therapy for adults in Scottsdale.
Talk to someone about whether EMDR fits your anxiety. Book a first appointment online or call (480) 639-5559.
The Bottom Line
So, does EMDR work for anxiety? Research says it can, especially when anxiety connects to past experiences, panic, or specific fears. The evidence is strongest for PTSD and still growing for other forms of anxiety.
EMDR isn’t right for everyone, and CBT has the deeper research base for everyday worry. The best next step is a conversation with a trained clinician who can look at where your anxiety comes from and recommend an approach from there.
Frequently Asked Questions
Does EMDR Work for Anxiety That Isn’t Caused by Trauma?
EMDR for anxiety that isn’t caused by major trauma has been studied, mostly in panic disorder and phobias. The memories worked on are often smaller moments, like a first panic attack or an embarrassing experience. If your anxiety has no clear starting point, CBT may be the better first option.
Is EMDR Better Than CBT for Anxiety?
EMDR is not clearly better than CBT for anxiety. In one panic disorder trial, EMDR performed about as well as CBT on most measures. For generalized anxiety, CBT has stronger long-term evidence, so the better choice depends on your type of anxiety.
How Long Does EMDR Take to Work for Anxiety?
How long EMDR takes to work for anxiety varies from person to person. Preparation usually takes 1 to 2 sessions, and one panic disorder trial used 13 weekly sessions in total. A single, clear memory usually takes less time than years of layered experiences.
Can EMDR Make Anxiety Worse?
EMDR can make anxiety worse for a short time after a session, usually for a few days. This is a common, temporary side effect of processing a memory. If anxiety keeps building over several sessions, tell your therapist so they can slow the pace.
Can You Do EMDR for Anxiety Through Telehealth?
You can do EMDR for anxiety through telehealth when your therapist decides it’s clinically appropriate. The VA and Department of Defense PTSD guideline supports secure video for therapies validated in that format. At Pathways, EMDR is available by telehealth across Arizona when it’s a good fit.
What Does EMDR Feel Like?
EMDR feels like briefly focusing on a memory while following side-to-side eye movements, tapping, or sounds. Many people notice the memory shift or fade during a set. You stay awake and in control, and you can stop at any time.
Sources
- Yunitri, N., et al. (2020). The effectiveness of eye movement desensitization and reprocessing toward anxiety disorder: A meta-analysis of randomized controlled trials. Journal of Psychiatric Research, 123, 102-113. doi.org/10.1016/j.jpsychires.2020.01.005
- Cuijpers, P., van Veen, S. C., Sijbrandij, M., Yoder, W., & Cristea, I. A. (2020). Eye movement desensitization and reprocessing for mental health problems: A systematic review and meta-analysis. Cognitive Behaviour Therapy, 49(3), 165-180. doi.org/10.1080/16506073.2019.1703801
- Horst, F., et al. (2017). Cognitive behavioral therapy vs. eye movement desensitization and reprocessing for treating panic disorder: A randomized controlled trial. Frontiers in Psychology, 8, 1409. doi.org/10.3389/fpsyg.2017.01409
- Papola, D., et al. (2024). Psychotherapies for generalized anxiety disorder in adults: A systematic review and network meta-analysis of randomized clinical trials. JAMA Psychiatry. doi.org/10.1001/jamapsychiatry.2023.3971
- Lee, C. W., & Cuijpers, P. (2013). A meta-analysis of the contribution of eye movements in processing emotional memories. Journal of Behavior Therapy and Experimental Psychiatry, 44(2), 231-239. doi.org/10.1016/j.jbtep.2012.11.001
- Schnurr, P. P., et al. (2024). The management of posttraumatic stress disorder and acute stress disorder: Synopsis of the 2023 U.S. Department of Veterans Affairs and U.S. Department of Defense clinical practice guideline. Annals of Internal Medicine. doi.org/10.7326/M23-2757
- Title IV-E Prevention Services Clearinghouse, U.S. Department of Health and Human Services. Eye Movement Desensitization and Reprocessing, Standard Protocol. preventionservices.acf.hhs.gov
