If you live with OCD, you've probably tried a lot of things to make the thoughts stop. Maybe you've heard that EMDR helped a friend with trauma, and you're wondering whether it could help you too. This post gives you an honest look at EMDR for OCD: what the research says, where it fits next to ERP, when trauma is part of the picture and what to ask a therapist before you start.
This post is general information, not a diagnosis or a treatment plan.
Can EMDR help with OCD, in short
EMDR is not the main recommended treatment for OCD. That role belongs to ERP, a form of cognitive behaviour therapy (CBT) built for OCD. But EMDR may still have a place for some people, especially when painful memories or past trauma seem to feed the fears.
So, is EMDR effective for OCD? The honest answer is that we don't know enough yet. A small 2018 trial by Marsden and colleagues, published in Clinical Psychology and Psychotherapy, compared EMDR with ERP-based CBT in 55 people with OCD and found similar results. But it was a small feasibility study, and much more research supports ERP. For most people, ERP stays the first step, and EMDR may be added when there's a clear reason.
What OCD is and why ERP is the main approach
OCD has two parts. Obsessions are unwanted thoughts, images or urges that cause intense anxiety or discomfort. Compulsions are the things you do, out loud or in your head, to make that feeling go away, like checking, seeking reassurance, mentally reviewing or repeating a phrase.
Compulsions bring short-term relief, but they teach your brain that the thought was dangerous. Over time, that keeps OCD going.
ERP works directly on that cycle. You practise exposure, which means facing feared thoughts or situations a step at a time, and response prevention, which means choosing not to do the compulsion. Gradually, your brain learns it can handle the discomfort and that the feared outcome doesn't come true. Clinical guidelines, such as those from the UK's National Institute for Health and Care Excellence (NICE), recommend CBT that includes ERP for OCD.
Our OCD page explains how we use ERP, acceptance and commitment therapy (ACT) and CBT to help people break the cycle.
What EMDR is
EMDR stands for eye movement desensitization and reprocessing. It was developed to help people process distressing memories that feel stuck, like trauma that still feels raw years later.
In EMDR, you briefly bring a memory to mind while following bilateral stimulation, like side-to-side eye movements, taps or tones. Over time, many people find the memory loses its emotional charge, even though they still remember what happened. Our post on what happens in an EMDR session walks through the process step by step.
When EMDR may be part of OCD care
EMDR and OCD can overlap in a few situations. A therapist might consider adding EMDR when:
OCD started after a traumatic event. For example, contamination fears that began after a frightening illness, or harm fears that began after an accident.
Specific memories fuel the fear. A painful memory keeps showing up alongside the obsessions and seems to give them power.
Trauma symptoms get in the way of ERP. Flashbacks, nightmares or shame make exposure work feel impossible.
Core beliefs feel stuck. Deep beliefs, like "I'm bad" or "I'm responsible for everything," keep coming back despite progress.
In these cases, EMDR is usually one part of a broader plan, not a replacement for ERP.
Is EMDR for intrusive thoughts a good idea?
Intrusive thoughts are a core part of OCD. They can be violent, sexual, religious or simply strange, and they're upsetting precisely because they go against who you are.
EMDR for intrusive thoughts isn't a standard OCD treatment. One risk is that "processing" a thought could turn into another form of mental reviewing, which can feed the OCD cycle. ERP, by contrast, teaches you to let the thought be there without engaging with it. If you're struggling with intrusive thoughts, start by talking with a therapist who understands OCD and can explain the options.
EMDR vs ERP for OCD
Here's a simple way to compare the two:
Main target. ERP targets the cycle of obsessions and compulsions. EMDR targets distressing memories.
Evidence for OCD. ERP has decades of research behind it. EMDR has only a small amount.
What you do. In ERP, you gradually face fears and resist compulsions. In EMDR, you briefly recall memories during bilateral stimulation.
Best fit. ERP is the usual starting point. EMDR may help when trauma is clearly part of the picture.
Looking at EMDR vs ERP for OCD this way isn't about picking a winner. It's about matching the approach to what's driving your symptoms.
Can EMDR and ERP be combined?
Sometimes. A therapist might use EMDR first to process a traumatic memory that makes exposure work too overwhelming, and then move into ERP. Or ERP might be the main focus, with EMDR used later for a stuck memory. The order and mix should be decided with your therapist, based on your goals and how you respond.
Questions to ask a therapist
When you're looking into EMDR and OCD, these questions can help you find the right fit:
What's your experience treating OCD?
How do you use ERP, and what would the first steps look like for me?
When would you suggest EMDR, and why?
How will we know if the plan is working?
What happens if I find exposures too hard?
A good therapist will welcome these questions and explain their reasoning clearly.
Getting help at our offices or online
We offer support for OCD and EMDR at every location. We have offices in Waterloo, Kitchener, Cambridge and Ottawa, and we offer online sessions anywhere in Ontario on a secure, encrypted video platform. Online sessions can work well for ERP, since many exposures happen in the places where OCD shows up, like your home.
What progress can look like
Progress with OCD rarely looks like the thoughts vanishing. More often, it looks like the thoughts losing their grip. You might notice that an intrusive thought shows up and you can let it pass in minutes instead of hours. You might skip a check you used to feel you had to do, and find that the anxiety fades on its own. You might spend less time asking others for reassurance, or feel more able to go places you'd been avoiding.
If EMDR is part of your plan, progress might also mean that a memory linked to your fears feels less sharp, which can make the next steps of ERP easier. Your therapist will track changes with you along the way.
Living with OCD while you start
Starting therapy doesn't mean OCD disappears overnight. It helps to remember that thoughts are not actions, and having a disturbing thought doesn't say anything about who you are. Try to notice when you're seeking reassurance or reviewing, and be kind to yourself when it happens. Your therapist will help you build from there.
Cost and billing
Here's what to know about cost:
Sessions with our therapists range from $130 to $200, depending on the clinician.
Depending on your plan, insurance may cover some or all of the cost. Coverage varies, so it's worth checking your plan.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with a Registered Psychotherapist (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Your first step
Book a free 15-minute consultation with our admin team. Let them know you're looking for help with OCD and whether you're curious about EMDR, and they'll help match you with a therapist.
If you're in crisis: call 911 if you or someone else is in immediate danger. If you're having thoughts of suicide, call or text 9-8-8 any time, day or night. You can find more options on our crisis lines page.
OCD is treatable. The right approach, at the right pace, can help you take your life back from it.