Can EMDR Be Done Online? What Virtual EMDR Therapy Actually Looks Like

The most common question I get from people considering EMDR: “Can you even do that online?”

Yes. You can. And the research backs it up.

The Short Answer

EMDR therapy has been studied extensively in telehealth settings, particularly since 2020. The evidence is consistent: virtual EMDR produces outcomes comparable to in-person EMDR for PTSD, anxiety, and trauma. The bilateral stimulation works just as effectively through a screen, which is usually what people are most curious about.

What Bilateral Stimulation Looks Like Online

In a standard in-person EMDR session, bilateral stimulation is typically delivered by the client following the therapist’s moving hand or fingers with their eyes. In a virtual session, you follow a moving cursor or visual cue on your screen instead.

There are a few ways this happens:

• Visual: A moving dot or image across your screen, which you follow with your eyes
• Audio: Alternating tones through headphones or earbuds, left ear then right ear, back and forth
• Buzzers: Some clients use tactile devices that pulse alternately in each hand, which can be ordered online

The eye movement version, following a visual cue on screen, is what I use most often for virtual sessions. It’s effective and requires nothing special on your end except a reasonably sized screen.

What You Actually Need

This is the practical part people want to know. Here’s the list:

• A private room where you won’t be interrupted
• A stable internet connection (not perfect, just stable)
• A device with a camera. Laptop works best for tracking eye movements; phone works too
• Earbuds or headphones if we’re doing audio bilateral stimulation
• A chair or couch where you can sit comfortably and still see your screen

That’s it. You don’t need special equipment. You don’t need to know anything in advance.

Why Some Clients Prefer Virtual EMDR

I’ve done EMDR both in-person and virtually, and honestly? A lot of clients prefer the home setting for this work.

Here’s why that makes sense: EMDR often touches difficult material. When you’re done with a session, you don’t necessarily want to drive home through traffic. Being already at home means you can stay on your couch for a few minutes afterward. You can make tea. You can sit with whatever came up before you have to do anything else.

There’s also something to be said for the privacy of your own space. Some clients find it easier to access difficult material when they’re in a familiar environment rather than a clinical office.

Does It Work as Well?

The research says yes. Multiple studies comparing in-person and telehealth EMDR, including randomized controlled trials, have found no significant difference in outcomes for trauma symptoms, depression, and anxiety. The American Psychological Association includes virtual delivery in its endorsement of EMDR as an evidence-based treatment for PTSD.

My clinical experience matches that. I’ve seen the same quality of processing, the same shifts in memory weight, the same post-session relief in virtual sessions that I see in person.

What a Virtual EMDR Session Looks Like, Step by Step

If you’ve never done EMDR before, here’s what to expect when we meet online:

1. Check-in. A few minutes to see where you are today, what’s present, what resources you have available
2. Target identification. We identify what you’re working on for this session: a specific memory, image, sensation, or belief
3. Assessment. You rate the distress level and identify any physical sensations or associated negative beliefs
4. Bilateral stimulation. You follow the visual cue while briefly holding the target in mind. We do sets of stimulation, pause, and I check in briefly between sets
5. Tracking progress. The emotional charge typically decreases with each set. We continue until the target has significantly shifted
6. Installation. Once distress is low, we strengthen a more accurate, positive belief about yourself in relation to the memory
7. Closure. The session ends with you grounded and stable, regardless of where we are in processing

Sessions are typically 50-60 minutes. Some people need a few sessions to get comfortable with the method before the deeper processing begins; others are ready to go from the first session.

Common Questions

Will I have to talk about what happened in detail? No. You hold the memory in mind. I don’t need to know the content. This is one of the most important things to understand about EMDR. You don’t have to narrate what happened.

What if I get too activated during the session? We build stabilization resources before doing any processing. You’ll have tools (grounding techniques, containment imagery) that you can use if the session gets too intense. And I pace the work accordingly. The goal is processing, not flooding.

How many sessions does it take? It varies significantly. For a single-incident trauma with limited complexity, some people see major shifts in 4-8 sessions. Complex or developmental trauma typically takes longer. I can give you a more specific estimate after I understand what you’re working with.

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If you’re in North Carolina and curious about whether virtual EMDR might work for what you’re dealing with, a free 15-minute call is a good place to start. Schedule one here.

You can also read more about how EMDR works on the EMDR therapy page.