You have read that EMDR can help with trauma, and part of you wants to try it. Another part is asking harder questions. What if it stirs up too much? What if I'm not the kind of person it works for? Those are good questions to ask before you start, and a careful practitioner will ask them with you.
The short version: for most people, EMDR is a question of timing and readiness, not of being "too broken" or "not traumatized enough". Some people need more groundwork before memory work begins, and a few may be better served by a different approach. Here is who might need to wait, which side effects are common, and how to look after yourself.
If you are in crisis
Call or text 9-8-8 (Suicide Crisis Helpline, 24 hours). If you or someone else is in immediate danger, call 911. In BC you can also call 1-800-784-2433 (1-800-SUICIDE) any time, or 310-6789 (no area code) for mental health support. The Healing Oak is not an emergency service.
Is EMDR safe?
For most people, EMDR is a low-risk therapy, and its main downside is that it can feel uncomfortable while you work. The US Department of Veterans Affairs' National Center for PTSD says you may feel uncomfortable when focusing on trauma-related memories or beliefs, that these feelings are usually brief, and that people tend to feel better as they keep going (National Center for PTSD, "EMDR for PTSD"). Cleveland Clinic describes the risks as very low, with the most common negative effect being upsetting thoughts or feelings between sessions (Cleveland Clinic, "EMDR Therapy", medically reviewed 2022).
Safety in EMDR also comes from how it is structured. You don't start by diving into your worst memory. The EMDR International Association (EMDRIA) explains that once you and your therapist agree EMDR is a good fit, the first sessions focus on what you want to work on and on building your ability to manage distress (EMDRIA, "Experiencing EMDR Therapy"). EMDRIA also says the client has complete control to stop at any point. That control is part of the method, not a courtesy.
Who might need to wait, or prepare longer, before EMDR?
People who are in crisis, not yet safe, or not yet able to steady themselves after getting upset usually need more preparation before memory work starts. That is different from being turned away. EMDRIA notes that people with a very traumatized background or certain diagnoses may need a longer preparation phase. Here are the situations a practitioner will usually want to talk through with you.
You are in crisis right now
If you are having thoughts of suicide, have recently tried to harm yourself, or feel at risk of harming someone else, the first step is crisis support, not trauma processing. Call or text 9-8-8 at any hour. Once things are steadier, EMDR may still be an option, and your practitioner can help you plan what comes next.
The danger is not over yet
EMDR works on memories of things that happened, so that a memory can sit in the past where it belongs. EMDRIA gives the example of a person who still feels "I am in danger" after a natural disaster, even though the danger has passed. If you are still living with the situation that hurt you, such as an unsafe relationship, the priority is usually safety and support first. Memory processing tends to make more sense once the threat is no longer part of daily life.
You can't yet bring yourself back from overwhelming feelings
Before reprocessing, your practitioner will check that you can move from upset to calmer using the skills you have practised together. If strong feelings tend to take over for hours, or you often "zone out" and lose track of time when something reminds you of the past, tell your practitioner. EMDRIA explains that the preparation phase teaches specific techniques for handling emotional disturbance, and that you generally move on once you can use them. Some people need more time here, and that is a normal part of the work.
Other mental health conditions are part of the picture
Some conditions, such as psychosis or severe dissociation, call for careful assessment before EMDR, and sometimes another approach first. This is a question for your practitioner and, where relevant, your doctor or a psychologist. Counselling does not replace a diagnosis. If you are wondering about an assessment, our psychology page explains what psychologists at The Healing Oak offer.
You rely on alcohol or other substances to cope
If you use alcohol, cannabis or other substances to get through reminders of what happened, say so in your first appointment. It doesn't automatically rule out EMDR, but it helps your practitioner pace things so you aren't left without a way to cope.
Physical health and medication
Mention any eye condition, seizure history, recent head injury, pregnancy or other health concern in your history. EMDR doesn't have to use eye movements: Cleveland Clinic describes alternatives such as a moving light to follow, tones played through speakers, gentle taps, or a small device that pulses in your hands. Tell your practitioner about any medication you take, too. Don't stop or change a medication on your own because you are starting therapy. Talk to your doctor or pharmacist about any medication questions.
"Not yet" is not the same as "never". A lot of what makes EMDR feel manageable happens before the first set of eye movements, and taking longer there is often what lets the later work go well.
What are the side effects of EMDR?
The most common side effects are emotional and physical after-effects of bringing painful memories to mind, and for most people they ease within a day or two. The UK mental health charity Mind lists headaches, feeling sick, feeling tense, feeling tired and drained, crying, anxiety, feeling more sensitive than usual, sleep problems, and confusion or brain fog (Mind, "EMDR", published January 2026). Mind also points out that these reactions can happen in any therapy that involves remembering trauma, not only EMDR.
EMDR UK, the professional association for EMDR in the UK, describes a kind of "momentum" after a session. Processing doesn't stop the moment you leave the room. You might find more memories coming to mind, recall details you hadn't thought about for a while, or dream more than usual. It says distress can carry on for a day or two, and that these are normal reactions (EMDR UK Association, FAQs).
Knowing this in advance helps. A rough evening after a session doesn't mean the therapy is failing or that you did something wrong. It does mean it is worth planning a gentle few hours afterward.
How to look after yourself between EMDR sessions
The simplest rule is to give yourself room after each session and to use the calming skills you practised. EMDR UK suggests not doing anything too stressful straight after a session. Its examples are sitting an exam or making a long car journey. If you are driving Highway 1 home between Abbotsford and Chilliwack after an appointment, give yourself a few quiet minutes before you set off, or ask someone to drive.
Some practical ideas:
- Book with your week in mind. Try not to schedule a session right before a big work deadline, a hard conversation or an early shift.
- Use your tools on purpose. The breathing, grounding or "calm place" exercises from your preparation sessions are meant for the days in between, not just the therapy room.
- Jot things down. EMDRIA says clients are briefed on what to expect between sessions and how to keep a simple journal of what comes up. A few lines on your phone is enough to bring to your next session.
- Tell one person you trust. You don't have to share details. "I had a tiring appointment today" is enough for someone to give you space.
When to call your practitioner, and when to get help right away
Call your practitioner if side effects aren't easing, if you are struggling to function at work or at home, or if new or worse symptoms show up. Mind advises talking to your therapist if side effects don't go away or cause you a lot of distress. A good practitioner wants to know, and can slow the pace, return to preparation work, or adjust the plan.
Get help right away if you have thoughts of harming yourself or someone else. Call or text 9-8-8, or call 911 if anyone is in immediate danger. Your counselling appointments are not an emergency service, and you don't need to wait for your next session to reach out.
Is EMDR the right fit, or is another approach better?
EMDR is one of several trauma-focused therapies, and the right one is the one that fits you and your practitioner. The National Center for PTSD says the treatments that work best for PTSD are trauma-focused talk therapies, and it lists EMDR among them. The NHS lists both EMDR and trauma-focused cognitive behavioural therapy (CBT) as PTSD treatments (NHS, "PTSD (post-traumatic stress disorder)", last reviewed April 2026). Some people do well with one, some with the other, and some practitioners combine approaches. You can read more about CBT counselling at The Healing Oak.
It is reasonable to ask a practitioner how they will know when you are ready for memory work, what happens if you get overwhelmed, and what else you could try if EMDR doesn't suit you. Someone who answers plainly and doesn't rush you is a good sign, whatever approach you end up using.
EMDR at The Healing Oak
You can book EMDR directly at either clinic. You do not need a doctor's referral to book counselling. In Abbotsford, Susan Doiron, MEd, CCC is a Certified EMDR Therapist, and Jae Yoo, CCC-CCS uses EMDR where it fits. In Chilliwack, Jen Larush, Psychologist is trained in EMDR. Each profile shows whether they are accepting new patients. Our page on EMDR therapy in Abbotsford and Chilliwack explains how the therapy works and who offers it.
Session durations vary. Fees vary by practitioner, so confirm the fee when you book. MSP generally does not cover private counselling. Many extended health plans do, so check your plan. Direct billing depends on the practitioner. Ask when you book.
To see what the early appointments involve, read what happens in your first EMDR sessions. For how EMDR works and the research behind it, see why EMDR is widely used for trauma recovery.
| Clinic | Address | Phone |
|---|---|---|
| The Healing Oak Chilliwack | #101-7408 Vedder Road, Chilliwack, BC V2R 4E6 | (604) 846-2999 |
| The Healing Oak Abbotsford | #111, 2632 Pauline Street, Abbotsford, BC V2S 0C9 | (604) 850-9097 |
This article is general information, not medical or psychological advice. For advice about your situation, talk to a qualified practitioner.
