Online EMDR vs In-Person EMDR: What’s the Difference?
Author: Angela Holmes-Cruz, LMHC
If you’re considering EMDR therapy, you may be wondering whether it needs to happen in person or if online EMDR can be just as effective. For some people, the choice feels obvious. For others, it brings up uncertainty about safety, effectiveness, or what therapy might feel like through a screen.
The short answer is that EMDR can be effective both online and in person when it is done thoughtfully and with appropriate support. The best option often depends less on the format and more on what helps you feel regulated, present, and supported.
What Is In-Person EMDR Therapy Like?
In-person EMDR therapy takes place in a shared physical space with your therapist. For many people, this offers a sense of structure, containment, and separation from everyday life.
Some people find in-person EMDR helpful because:
The therapy space feels grounding and predictable
It is easier to focus without home distractions (Kids, pets, partners, etc.)
The physical presence of another person feels supportive
The transition in and out of sessions feels clear
In-person sessions can feel especially helpful if you value routine, benefit from being in a neutral space, or find it easier to regulate emotions outside of your home environment.
What Is Online EMDR Therapy Like?
Online EMDR therapy is conducted through a secure video platform and uses visual, auditory, or tapping-based bilateral stimulation.
Many people are surprised by how effective online EMDR can be. Being in your own space can sometimes make it easier to feel safe and relaxed, which is an important part of trauma-informed work.
Online EMDR may be a good fit if:
You feel more at ease in familiar surroundings
You live outside the immediate area or prefer telehealth
You want more flexibility with scheduling
You feel comfortable using video platforms
Online EMDR also allows people across Florida to access care that may not be available locally.
Is One Better Than the Other?
Neither online nor in-person EMDR is necessarily better.
What matters most is:
Your sense of safety
Your ability to stay present
Your level of comfort with the format
The therapeutic relationship
I’ve noticed, people often arrive with a strong assumption about which option “should” work better and are surprised when their body responds differently once we actually begin.
How Safety and Pacing Are Addressed
Whether EMDR is done online or in person, safety and pacing are essential.
Before beginning EMDR processing, time is spent building grounding skills and assessing readiness. Sessions are paced intentionally, and adjustments can always be made if something feels like too much.
Trauma-informed EMDR is not about pushing through discomfort. It is about staying within a range where your nervous system can process without becoming overwhelmed.
Choosing What Feels Right for You
Deciding between online and in-person EMDR does not have to be permanent. You are not locked into one option.
Some people start with in-person sessions and later transition to online work. Others begin online and move into in-person therapy when it feels right. The goal is not to choose the “right” format, but to choose the one that feels most supportive right now (and that may change down the road).
Final Thoughts
EMDR therapy is less about where the work happens and more about how supported and regulated you feel during the process.
If you are looking for EMDR therapy in Sarasota, FL, or online EMDR therapy anywhere in Florida, you are welcome to reach out to schedule a free 15-minute consultation, it can be a helpful way to talk through your options and decide what feels like the best fit for you.