EMDR Therapy for Anxiety and Panic Disorder
Clinically Reviewed by: Katie Moran, LCSW
If you experience anxiety or panic attacks, you’re not alone. Anxiety disorders are the most common form of mental health condition, and affect almost 30% of all adults at some point during their lifetime. Although experiencing anxiety might be common, getting treatment for anxiety can still feel overwhelming. Maybe you’ve tried some techniques and haven’t found them helpful, or you’re just not sure where to start.
EMDR (Eye Movement Desensitization and Reprocessing) is one therapy that’s gaining traction for treating anxiety disorders. Although it's more commonly known as a treatment for post-traumatic stress disorder (PTSD), you might be wondering: Can EMDR be an effective tool for managing anxiety and panic attacks?
The short answer is yes. In this article, we’ll explain what EMDR is, how it works for anxiety, who it can help, and what you can expect if you decide to try EMDR.
What is EMDR Therapy?
EMDR is a structured form of therapy that can help people reprocess distressing thoughts, feelings, and memories so they don’t cause intense emotions. While EMDR has been commonly used to treat PTSD and trauma, it's now more widely used to treat other conditions, including anxiety, depression, and grief.
In EMDR therapy, you will be asked to recall distressing experiences while engaging in bilateral stimulation like side-to-side eye movements. The thought is that this helps your brain to process the memory or feeling properly. This can help reduce the overwhelming emotions you might be feeling.
How EMDR Works for Anxiety
Feelings of anxiety can stem from underlying negative beliefs like “I’m unsafe” or “I’m out of control”. They can also stem from unresolved experiences. EMDR works to identify these distressing beliefs or bodily sensations. Your therapist will then guide you through bilateral simulation to help the brain reprocess these triggers so that they feel less threatening to you.
In short, EMDR helps the brain get unstuck so you can adopt new thinking patterns and build emotional strength.
EMDR is different from talk therapy in that it allows you to take charge of your own healing and doesn’t require as much verbal exploration. If you’re someone who finds talking about your experiences and how you’re feeling difficult or overwhelming, this can be helpful.
Can EMDR Help with Panic Attacks?
If you’ve ever had a panic attack, then you know how terrifying it can feel. These intense episodes of fear or discomfort can be difficult to predict, which can lead to even more anxiety. Oftentimes, you might not be aware of a particular cause.
EMDR can help to address the emotional memory networks that lead to panic attacks. It can also help you feel less overwhelmed by the physical sensations that panic attacks cause, like a racing heart or shortness of breath, by desensitizing fear responses. In fact, studies have shown that EMDR helps to reduce symptoms of panic, phobia, and behavioral/somatic symptoms.
EMDR for panic attacks can help reduce the frequency and intensity of your panic attacks by targeting the root causes of your panic. It can also help to provide you with a greater sense of emotional and physical safety.
EMDR vs. Other Anxiety Treatments
There are several different treatments available for anxiety. In this section, we’ll compare EMDR to common anxiety treatments.
EMDR vs. Cognitive-Behavioral Therapy (CBT)
CBT is a form of talk therapy that focuses on identifying and reframing thoughts that can lead to uncomfortable feelings and unhelpful behaviors. This is a conscious process that requires effort, often involving homework, to help you practice CBT skills in your daily life. On the other hand, EMDR works to reprocess emotions and memories at a deeper and often unconscious level.
EMDR vs. Medication
Medications like selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines can help relieve anxiety symptoms. But, EMDR aims to address the underlying causes of anxiety for longer-lasting relief. Some people also prefer to avoid taking medications due to possible side effects. For people with more severe anxiety or who need relief from symptoms quickly, a combination of medication and EMDR can be used.
Integrative Potential
One of the appealing things about EMDR is that it can be easily combined with other treatments to offer a more holistic, personalized approach. Many clients combine EMDR with CBT techniques or mindfulness practices for comprehensive support.
What to Expect from EMDR for Anxiety
It can feel overwhelming to attend treatment for the first time. In this section, we’ll give you some more details about what to expect in EMDR sessions so that you feel more comfortable. Each EMDR session is typically 60-90 minutes long and can take place online or in your therapist’s office.
Assessment Phase
During the assessment phase, your therapist will work with you to learn more about why you’re attending EMDR. This will include identifying triggers, current symptoms, and past experiences. From this, you and your therapist will develop a treatment plan. The assessment phase typically takes 1-2 sessions at the beginning of treatment, but may continue at different times throughout therapy if new problems arise for targeting.
Desensitization Phase
In the desensitization phase, your therapist will help you process your targeted issues through the use of bilateral stimulation. This will help you process certain memories, fears, or sensations. This might include engaging in rapid eye movements, tapping, or listening to alternating sounds while focusing on your targeted memory. This phase will be repeated until the targeted memory no longer causes distress.
Reprocessing & Installation Phase
After the targeted memory no longer causes distress, you’ll work to introduce and strengthen positive beliefs. Examples include “I can handle this” or “I’m safe now”. This will be repeated until you believe it to be true.
Timeline
The timeline for EMDR can vary. Some individuals will notice relief in a few sessions, whereas others may require a longer course. This often depends on the complexity of any past traumas or diagnoses.
Client Experience
While EMDR is a more structured form of therapy, each session is individualized to you to prevent you from feeling overwhelmed. This means that the pace or focus of the sessions may be changed to help you progress towards your goals.
Who is a Good Candidate for EMDR Therapy for Anxiety?
EMDR therapy can be helpful for several different anxiety disorders. These include:
Generalized Anxiety Disorder (GAD): GAD is marked by ongoing, intense worry about many different areas of life. Research has shown that EMDR helps to reduce pathological worry in individuals with GAD.
Social Anxiety: Social anxiety is characterized by a fear of social situations, judgment, or embarrassment. Studies have shown that EMDR can help reduce social anxiety symptoms and avoidance behaviors.
Panic Disorder: Symptoms of panic disorder include unexplained, recurrent panic attacks as well as fear of future attacks. EMDR can help reduce these feelings.
Phobias/Situational Anxiety: EMDR can also help with specific fears, like flying, heights, or medical procedures.
Octave’s Approach: Personalized Therapy for Anxiety
You’re unique, and so is your anxiety. Octave’s therapists can help you feel less overwhelmed by the idea of seeking treatment and create a treatment plan that is tailored to you, your goals, and your comfort level. Here are some more details:
Customized Care: Octave therapists work collaboratively with each client to determine whether EMDR, talk therapy, CBT, or a hybrid approach would be most effective.
Trauma-Informed Philosophy: Every therapist at Octave approaches anxiety treatment with an understanding of how experiences, whether labeled “trauma” or not, impact the nervous system and thought patterns.
Credentialed Expertise: Octave’s EMDR-trained clinicians are experienced in treating anxiety, panic disorders, and complex emotional conditions.
Supportive Matching: Octave helps clients match with a therapist who suits their personality and needs.
Affordable therapy from trusted professionals
FAQs
Q: Does EMDR work if my anxiety isn’t trauma-related?
A: Yes! EMDR targets distressing memories, feelings, and sensations—regardless of whether they are linked to major trauma.
Q: How many EMDR sessions are needed for anxiety?
A: It varies. Some clients experience relief within 6–12 sessions, but timelines depend on the severity and complexity of anxiety symptoms.
Q: What’s the difference between EMDR and CBT for anxiety?
A: CBT uses conscious cognitive restructuring; EMDR uses memory processing and bilateral stimulation to change how emotions and memories are stored.
Key Takeaways
EMDR is a highly effective, evidence-based therapy for various types of anxiety and panic attacks.
EMDR offers a different path for people who may not find traditional talk therapy sufficient.
Therapy is personal — and the right approach is the one that helps you feel empowered, safer, and more resilient.
Anxiety can feel overwhelming, but it doesn’t have to be. Seeking professional support can help you learn how to best manage your anxiety and feel better.
Start Your Journey Towards Relief
Curious if EMDR could help you break free from anxiety? Schedule a consultation with a licensed Octave therapist and find the approach that’s right for you.