Can EMDR Work Virtually? Yes—Here’s How 💻✨

If you’ve been curious about EMDR therapy but aren’t sure how it could work over video, you’re not alone. Maybe you’ve heard of the eye movements, the tapping, or the fancy buzzers—and now you're wondering, How does that even happen online?

Great news: EMDR can absolutely work virtually—and research backs it up.

First, a quick EMDR refresher

EMDR (Eye Movement Desensitization and Reprocessing) is a therapy approach designed to help you process trauma, anxiety, or any experience that feels stuck in your nervous system. A big part of it involves something called bilateral stimulation (BLS), which basically means alternating stimulation of the left and right sides of your brain. This is what helps the brain reprocess difficult memories more adaptively.

In person, that might mean your therapist moves their hand back and forth for you to follow with your eyes or taps on your hands. But virtually? We’ve got options.

What you need for virtual EMDR

• You don’t need fancy gadgets or special equipment. Here’s what I recommend:

• A private, quiet space

• A strong internet connection

• Headphones (for sound-based bilateral stimulation)

• A phone, tablet, or computer

• Tissues within reach and a glass of water (trust me)

• A willingness to give it a try

My favorite ways to do EMDR online

Follow the dot on the screen I often use https://www.bilateralstimulation.io/, a free site with a moving dot that you follow with your eyes—just like the in-person experience. No download needed, and you can even customize speed and colors.

Use headphones for low-effort BLSSometimes when you’re processing heavy stuff, you don’t want to do much physically—and that’s totally okay. I use bilateral audio tones that alternate between the left and right ear. This keeps your brain engaged while letting your body stay grounded and still.

But does virtual EMDR actually work?

Yes—and not just based on therapist opinion or client feedback (though those are great too). Peer-reviewed research strongly supports the effectiveness of online EMDR:

Meta-analysis of 13 clinical trials

A 2021 meta-analysis found no significant difference between telehealth and in-person treatment for PTSD, including symptom reduction, depression, therapeutic alliance, and satisfaction. Virtual therapy held its own across the board (Turgoose et al., 2021).

Real-world UK data from the pandemic

A 2022 multi-site study in the UK found that remote EMDR delivered during COVID resulted in large, clinically significant reductions in trauma symptoms—comparable to in-person EMDR and traditional CBT (Maddox et al., 2022).

German therapists report strong results

A 2022 survey of German EMDR therapists found that virtual sessions were highly effective. In fact, eye movements delivered via screen led to significantly greater reductions in distress than tapping (Lenferink et al., 2022).

That’s solid international data backing the idea that virtual EMDR isn’t just a backup plan—it’s a valid, effective treatment format.

And if you prefer in-person? Totally fair.

Some people feel more grounded doing deep work in the same room as their therapist—and that’s valid. If you’d prefer in-person EMDR, I’m happy to help connect you with a trusted clinician in your area. The goal is for therapy to feel right for you.

Making virtual EMDR feel grounding and safe

One of the unique perks of virtual EMDR is that you’re already in your own environment. That gives us the opportunity to use familiar things to help you feel anchored:

A pet nearby Your favorite blanket A glass of water within reach Tissues (just in case) Plants, candles, sunlight, or anything else that helps you settle

Even your partner being in the next room can provide a sense of safety and comfort. We can talk through what’s available to you and build a setup that feels calming and supportive.

Final thoughts

If you’ve been holding back on EMDR because virtual therapy seemed like a compromise, know this: healing doesn’t have to wait until you're sitting across from a therapist in person. With the right setup and support, virtual EMDR can be a gentle, effective way to move through what’s been holding you back.

You deserve that kind of care—whether it's in an office or in your cozy corner at home.

References

Lenferink, L. I. M., Meyerbröker, K., & Boelen, P. A. (2022). Videoconferencing eye movement desensitization and reprocessing (eEMDR): A survey among psychotherapists during COVID-19. European Journal of Psychotraumatology, 13(1), 2025762. https://doi.org/10.1080/20008198.2021.2025762

Maddox, S. A., Phipps, K., & Swire, L. (2022). Remote delivery of EMDR therapy during the COVID-19 pandemic: A multi-site evaluation. Journal of EMDR Practice and Research, 16(2), 64–76. https://doi.org/10.1891/EMDR-D-21-00025

Turgoose, D., Ashwick, R. L., & Murphy, D. (2021). Systematic review and meta-analysis of teletherapy for posttraumatic stress disorder (PTSD). Journal of Telemedicine and Telecare, 27(9), 495–507. https://doi.org/10.1177/1357633X20967913