EMDR Therapy for Panic Attacks: What You Need to Know
An in-depth, client-friendly guide you can trust.
Key Takeaways
Yes—EMDR can reduce the frequency and intensity of panic attacks. It targets the “fear of fear,” worst panic memories, and the body sensations that keep panic going. Panic attacks often cause symptoms like chest tightness, rapid heartbeat, and dizziness, which can mimic a heart attack—a common fear among sufferers. For a quick primer, see Understanding EMDR Therapy and What to Expect in an EMDR Session.
EMDR works by reprocessing stuck memories and beliefs (e.g., “I’m not safe” or “I’ll pass out”) while using left-right stimulation so your brain files them as “over” instead of “happening now.”
Best results often come from a blended plan: EMDR plus brief interoceptive exposure, breath training, and lifestyle supports. Medication can help some people engage more fully in therapy.
You don’t have to retell every detail to benefit—EMDR can process panic memories and sensations without long, graphic recounting.
Many people notice change in weeks, not years. Single-episode or recent-onset panic may shift in 6–12 sessions; complex histories can take longer.
If you live with panic, you know how quickly life can shrink—avoiding grocery lines, highways, or planes because “what if I panic?” The good news: can calm panic at its roots—especially the fear of the next attack.
Introduction to EMDR Therapy
EMDR (Eye Movement Desensitization and Reprocessing) therapy is a well-established psychotherapy approach designed to help people heal from the effects of traumatic memories and other distressing life experiences. Originally developed to treat post-traumatic stress disorder (PTSD), EMDR therapy has since been widely used for a range of mental health conditions, including panic disorder and other anxiety disorders. The core idea behind EMDR is that traumatic or highly stressful events can become “stuck” in the brain, leading to ongoing symptoms such as anxiety, panic attacks, and negative beliefs about oneself or the world.
During EMDR therapy, individuals are guided to process and reprocess these past panic attacks and traumatic memories in a way that reduces their emotional charge. This movement desensitization and reprocessing helps the brain file these experiences as events that happened in the past, rather than ongoing threats. As a result, people often notice a reduction in the frequency and intensity of panic attacks, as well as improvements in other anxiety symptoms. EMDR therapy is not just about talking through distressing life experiences—it’s about helping the brain and body truly move forward, making it a valuable option for those struggling with panic disorder, anxiety, and other mental health conditions.
What Are Panic Attacks and Panic Disorder?
A panic attack is a surge of intense fear with body symptoms like a racing heart, chest tightness, dizziness, shaking, and a sense of doom. Common symptoms of panic attacks include a racing heart rate and shortness of breath. When attacks are recurrent and you start changing your life to avoid them, it may be panic disorder. Agoraphobia, or the avoidance of certain places and situations, often develops alongside panic disorder and is characterized by avoidance behaviors that can be measured with specific assessment tools. Assessment tools for panic disorder may also screen for depression symptoms, as these often co-occur. For a clear overview, see the NIMH page on Panic Disorder.
Two factors often keep panic going: Panic attacks often leave individuals feeling helpless and fearful.
The worst panic memory (e.g., “the time I almost fainted in Target”). These memories are often linked to past events that continue to influence current anxiety, and people often have a vivid mental picture of their worst attacks. EMDR can help process specific memories that trigger panic. Some people also experience 'flash forward' imagery, where they imagine future panic attacks or catastrophic outcomes.
Interoceptive fear—fear of body sensations themselves (heartbeat, breathlessness, lightheadedness).
Why EMDR Fits Panic
EMDR is an eight-phase, evidence-based therapy that helps the brain finish processing disturbing experiences. Desensitization and reprocessing EMDR uses bilateral stimulation to reduce the emotional impact of traumatic memories and facilitate healing. Instead of only talking about what happened, you briefly bring up a target (your first or worst attack, a specific trigger, or a scary sensation) while following (eye movements, alternating taps, or tones). The therapist keeps the process focused on the target memory or sensation. EMDR therapy focuses directly on specific memories or mental imagery, rather than just changing thoughts or feelings indirectly. This keeps you anchored in the present while your brain updates the old memory with new information: It ended. I survived. I have tools now.
In panic, EMDR helps you:
Desensitize the worst attack so it stops predicting catastrophe.
Rewire beliefs like “I can’t breathe” or “I’ll lose control” into adaptive truths such as “These sensations pass, and I can ride them out.”
Process current triggers (e.g., being far from exits, driving on highways).
Install future templates—mental rehearsals of staying steady in situations you used to avoid.
“Panic hates predictability. EMDR gives your brain a new script—one where your body can surge and you still stay safe.”
For broader anxiety education, visit our guide to EMDR for Anxiety & Panic
EMDR Therapy Techniques
EMDR therapy uses a set of structured techniques to help clients process traumatic memories and reduce their impact. The most recognized component is eye movement desensitization, where the therapist asks the client to recall a specific traumatic memory or mental image while simultaneously engaging in bilateral stimulation—such as following the therapist’s fingers with their eyes, or experiencing gentle taps or sounds that alternate from left to right. This process is thought to mimic the brain’s natural way of processing information, allowing distressing memories to be reprocessed in a less overwhelming way.
Beyond eye movements, EMDR therapy incorporates cognitive restructuring to help clients identify and challenge negative thoughts and beliefs that have developed around their traumatic experiences. The therapy is organized into eight phases: history-taking, preparation, assessment, desensitization, installation, body scan, closure, and reevaluation. Each phase is designed to ensure that the client feels safe and supported as they process and reprocess difficult memories. The body scan phase, for example, helps clients notice and release any lingering physical tension related to the traumatic memory. Throughout EMDR sessions, the therapist guides the process, helping clients move from distress to a place of greater calm and resilience.
What an EMDR Plan for Panic Looks Like
Phase 1: History & Treatment Planning
You and your therapist map the panic cycle: first/worst attack, current triggers, safety behaviors (water bottle, near the exit), and feared sensations. When appropriate, we coordinate with your medical team to rule out contributors (e.g., cardiac, thyroid, breathing issues).
Phase 2: Preparation (Stabilization)
You learn fast, doable calming tools: paced breathing, grounding, a “safe place,” and the butterfly hug (self-tapping). During EMDR, clients also learn stress reduction techniques such as deep breathing and guided imagery. Part of preparation involves helping you recognize and manage the feelings that arise when thinking about panic attacks. If you tend to get overwhelmed or dissociate, we’ll strengthen these skills first. We also build confidence with light interoceptive practice (e.g., 20–30 seconds of stair steps to raise heart rate), framed as “uncomfortable, not dangerous.” If you’re curious about readiness and contraindications, see Who Benefits from EMDR—and Who Might Not and our guide to Dissociation & Stabilization Techniques
Phase 3: Assessment (Choosing Targets)
Common targets include:
First or worst panic episode.
Most recent attack (fresh in the body).
Feared sensations (choking, dizziness, chest tightness).
Trigger situations (checkout lines, bridges, freeways, flights).
Traumatic events from the past that may still cause emotional discomfort.
Reprocessing EMDR therapy is used to address these specific targets, helping to reprocess distressing memories and reduce their emotional impact.
We also identify the negative belief (e.g., “I’m not safe”) and the positive belief you want instead (e.g., “I can handle this”).
Phases 4–6: Reprocessing, Installation, Body Scan
You briefly focus on a target while following eye movements or taps. After each set, you report what shifts. As distress drops, we install the positive belief and scan the body to clear any leftover tension. Many people describe a “click” when the fear releases.
Phases 7–8: Closure & Re-evaluation
You leave sessions grounded and with a short between-session plan (light movement, breathwork, using skills). At the next session we check: How did your body feel this week? Did any new triggers show up? We keep working until your SUDs (distress rating) lands near 0–1 for each target.
How Fast Does EMDR Work for Panic?
Timelines vary. For single-episode or recent-onset panic, 6–12 sessions may create strong relief. Many clients report improvements in anxiety symptoms after six to twelve sessions of EMDR therapy. EMDR therapy sessions are typically structured in distinct phases, with each session supervised or reviewed to ensure treatment fidelity and adherence to protocol. With a longer history, health anxiety, or co-occurring PTSD/OCD, expect more time. Session length is often 60 minutes, and some clients benefit from 90-minute or brief intensive formats. However, there is still little research on the long-term outcomes and relapse prevention for EMDR in panic disorder. Curious about logistics? See What to Expect in EMDR and our pricing overview in How Much Is EMDR Therapy?
EMDR vs. CBT/Exposure for Panic
CBT with interoceptive and situational exposure is a gold-standard treatment for panic. EMDR is complementary—it targets the worst memories and the meanings tied to body sensations, which can make exposure feel easier and stick better. Many clients do EMDR + exposure and get the best of both. Compare approaches in EMDR vs. CBT—Which Therapy Is Right for You?
More research is needed to fully understand the comparative effectiveness of EMDR and CBT for panic disorder.
See the Cleveland Clinic explainer on EMDR Therapy
Additional Treatment Options
While EMDR therapy is a powerful tool for addressing panic disorder and anxiety disorders, it is often most effective when combined with other treatment options. Cognitive-behavioral therapy (CBT) is another evidence-based approach that helps individuals understand and change patterns of thinking and behavior that contribute to anxiety symptoms and panic attacks. Medication may also be recommended for some people to help manage symptoms, especially when anxiety is severe.
Lifestyle changes can play a significant role in supporting mental health. Regular exercise, healthy eating, and stress management techniques such as deep breathing and progressive muscle relaxation can all help reduce anxiety and improve overall well-being. Exposure therapy, which involves gradually facing feared situations or sensations, can be particularly helpful for panic disorder when used alongside EMDR therapy. Dialectical behavior therapy (DBT) and other forms of therapy may also be beneficial, depending on individual needs. By combining EMDR therapy with these additional treatments, many people find they are better able to process traumatic memories, manage anxiety, and regain control over their lives.
Safety, Side Effects, and Who Should Proceed Carefully
Most people tolerate EMDR well. Temporary increases in vivid dreams or emotion can occur as your brain processes. We go at your pace and keep you grounded. Those with uncontrolled medical conditions, active substance use, or severe dissociation need extra stabilization first. Read more in Who Can Benefit—and Who Cannot. If you're in immediate crisis, call 988 or visit your nearest ER.
What You Can Do Between Sessions (Action Plan)
Name it: “This is a surge, not an emergency.”
Breathe low and slow: Inhale 4, exhale 6 for 2–3 minutes.
Drop safety behaviors gently: Try one small change (e.g., one checkout line without scoping exits).
Practice micro-exposures to sensations: 30 seconds of brisk stairs, then recover while repeating “Uncomfortable, not dangerous.”
Reduce panic fuel: Caffeine, nicotine, and sleep loss make surges more likely.
Track wins: Keep a 1-minute log of “I stayed” or “I recovered.” Confidence compounds.
Consider telehealth: EMDR adapts well online; see Telehealth EMDR
Realistic Outcomes
Expect the frequency and intensity of attacks to drop. Triggers feel more neutral, and body sensations become tolerable. You'll still have stress days—everyone does—but panic stops running the show. If a flare happens, many clients use one or two booster sessions to get back on track.
“Success isn’t ‘never feel a surge again.’ Success is: the surge shows up, and you stay steady.”
Getting Started
We work with clients across Colorado (in-person in Castle Rock and Parker, plus secure telehealth statewide) and provide national-audience education through our blog. Read our local FAQ for logistics in EMDR Therapy in Castle Rock or contact an EMDRIA-trained provider in your state via the EMDRIA Therapist Directory. If trauma is part of your story, you may also want our guides to EMDR for PTSDComplex Trauma
FAQs: EMDR for Panic Attacks
Does EMDR really work for panic attacks?
Yes. Many clients see fewer, shorter, and less intense attacks because EMDR neutralizes the worst memories, updates core beliefs, and reduces fear of body sensations. Many people with panic disorder overestimate the level of danger present, and EMDR helps address these beliefs. Learn how EMDR changes memory networks in Understanding EMDR and see a mainstream overview from the Cleveland Clinic
Will I have to relive my worst attacks in detail?
No. EMDR uses brief, titrated focus with grounding—many people process without giving a blow-by-blow account. If you're worried about flooding or dissociation, read our stabilization tips in EMDR, Dissociation & Stabilization
How many sessions will I need?
Simple cases can shift in 6–12 sessions; longer-standing panic or co-occurring conditions take more time. Your therapist will pace work so you leave each appointment calm and grounded. See What to Expect and How Much Is EMDR?
Can EMDR be done online for panic?
Yes. Telehealth EMDR is effective and convenient; we adapt bilateral stimulation and grounding for home. Get setup tips in Telehealth EMDR
Should I stop medication before EMDR?
Don't stop on your own. Many people use medication to reduce baseline anxiety so they can engage fully in therapy. Discuss changes with your prescriber; a combined plan often works best.
What if my panic is tied to health anxiety or past trauma?
EMDR can target both the health-related beliefs and any trauma memories that fuel your symptoms. If PTSD is present, read our guide to EMDR for PTSD
Is EMDR safe for heart palpitations or dizziness?
We always screen medically and coordinate care. EMDR itself is non-invasive, and interoceptive work is paced and optional. If you have red-flag symptoms, see your physician first; learn general panic facts via NIMH.
EMDR vs. CBT—which should I choose for panic?
They work well together. EMDR clears the sting of panic memories; CBT/exposure trains your body not to fear sensations. Compare them here: EMDR vs. CBT
What if my panic returns later?
Life stress can trigger a flare. Most people bounce back with skills + one or two booster sessions. Think of EMDR as a tool you can revisit when needed.
How do I choose a qualified EMDR therapist?
Look for EMDRIA-trained clinicians with experience treating panic/anxiety, who can explain how they integrate EMDR with interoceptive work. If you're in Colorado, reach out to our team; otherwise, search the EMDRIA Directory.
Next step: If panic is limiting your life, you don't have to power through alone. Reach out to schedule an EMDR consultation, or start with our education hub on EMDR for Anxiety & Panic
Conclusion
EMDR therapy offers a powerful and effective approach for reducing symptoms of panic disorder, anxiety disorders, and a variety of other mental health conditions. By focusing on the reprocessing of traumatic memories and reducing their negative impact, EMDR therapy can help individuals manage anxiety symptoms and improve their overall quality of life. While it is not a cure-all, EMDR therapy can be a key part of a comprehensive treatment plan, especially when combined with other therapies and healthy lifestyle changes.
If you are struggling with panic disorder, social anxiety disorder, generalized anxiety disorder, or specific phobias, EMDR therapy may help you overcome negative symptoms and fears that have been holding you back. Working with a qualified therapist trained in EMDR and other evidence-based treatments can make a significant difference in your journey toward better mental health. Remember, you don’t have to face anxiety or panic alone—effective treatments are available, and with the right support, you can move beyond painful memories and live a more balanced, fulfilling life.
