Short answer: yes.
Longer answer: yes, with some important caveats. And honestly? That’s a good thing.
Virtual EMDR can be just as effective as in-person EMDR for many people. It’s backed by research, widely used, and something I do regularly, both as a client with my EMDR therapist (shoutout Amber!) and as a clinician with my clients. At the same time, virtual trauma work isn’t one-size-fits-all.
So let’s talk about what’s different, what to consider, and how to decide what’s right for you.
What’s Different About Virtual EMDR?
Bilateral Stimulation (BLS)
When you’re in person, you might use eye movements, tappers, or other tools your therapist has in the office. Virtually, BLS often looks a little different- tapping is common, and eye movements may require some creative workarounds.
The key thing to know?
Different doesn’t mean less effective. What matters most is using a method that works for you and your brain.
Your Environment Actually Matters
One of the biggest differences between virtual and in-person EMDR is the setting.
Some people love being at home for processing:
- You can be in your jammies!
- No commute, traffic, inclement weather
- Pets, blankets, and comfort items nearby
- Familiar environment = increased sense of safety
Others strongly prefer their therapist’s office:
- Fewer interruptions
- More privacy
- Clear separation between “trauma work” and “home”
- Access to in-office tools and sensory supports
Neither preference is better. It’s about what helps your nervous system feel safe enough to do the work.
That said, part of my job when doing virtual EMDR is helping clients think intentionally about where they’re processing. For example:
- Heavy trauma work probably isn’t ideal while sitting in your bed
- A “private” conference room at work may not actually feel private to your body
- Your car might be quiet, but random interruptions can still happen
These aren’t deal-breakers. They’re just things to plan for together.
Grounding and Resourcing Looks a Little Different (And That’s Okay)
In my office, I’ve got fidgets, calming jars, candy, essential oils, sensory tools, the whole nervous-system buffet. Virtually… I cannot hand you sour candy through a screen. Tragic, I know.
So instead, clients doing virtual EMDR are usually encouraged to gather grounding items ahead of time and plan on how they can use their environment to help their nervous system.
It’s not a barrier. it’s just preparation! And, an added surprise bonus- learning how to use your environment to best serve your nervous system is a transferrable skill. Sure, it starts with making sure you’re comfy during therapy, but why not do that with your office at work? Or your car to make that morning commute more tolerable? It all matters!
Let’s Talk About Dissociation (Because This Matters)
Virtual EMDR isn’t appropriate for everyone at every stage, and dissociation is a big part of that conversation.
This doesn’t mean dissociation automatically rules out virtual EMDR. Honestly, a lot of it comes down to how it shows up, what tools you have to manage it, and your clinician’s personal limits for managing dissociation virtually.
Personally, I’m comfortable doing EMDR virtually, with safeguards in place, for clients who:
- Experience mild to moderate dissociation
- Have awareness of their dissociation- when it’s happening, what is likely to trigger it, and how to help themselves
- Have strategies to ground themselves
Those safeguards might include:
- Knowing common dissociation triggers ahead of time
- Clear cues for me to watch for
- Clear cues you watch for internally
- Agreed-upon stop signals
- Grounding tools at the ready (ice, textures, scents, sour candy, etc.)
- A trusted person nearby to help if needed, with appropriate consent in place
If someone is highly dissociative, has little awareness of it, or doesn’t yet have tools to stay grounded, I may recommend starting EMDR in person. That allows for closer observation, more direct intervention, and increased support. With time, increased awareness, and increased strategies, we could always talk about transitioning to processing virtually down the road.
As healing happens and skills strengthen, transitioning to virtual processing can absolutely become an option later.
Realistic Challenges of Virtual EMDR
Let’s be honest—technology is great until it isn’t.
Virtual EMDR, really any therapy done virtually, depends on:
- Internet
- Devices
- Cameras
- Power staying on
Things will occasionally glitch. We plan for that ahead of time, but yes, it can still be frustrating or disruptive.
Another limitation? I usually can’t see your whole body on camera. Subtle cues like muscle tension, fidgeting, changes in breathing, are easier to notice in person. We can reduce this by adjusting camera angles and increasing communication, but it’s still a difference worth acknowledging.
And finally, your environment is less controllable at home. Kids, pets, coworkers, door knocks, background noise- it all happens and realistically we can’t plan for all of it. These interruptions don’t mean EMDR won’t work virtually, but they can make it harder to fully settle into processing.
So… Is Virtual EMDR “Worth It”?
For many people: absolutely.
The goal isn’t to force EMDR into a virtual or in-person box.
The goal is to choose the format that helps your nervous system feel safe enough to do the work.
That decision should be:
- Collaborative
- Thoughtful
- Flexible
- Grounded in your needs and safety, not convenience alone
If you’re unsure, talk it through with your therapist and come up with a plan together.
Because good trauma therapy isn’t about doing it “perfectly.”
It’s about doing it intentionally.
