Does EMDR Work If You Don’t Remember the Trauma?
Often when we hear about trauma therapy, we imagine being asked to describe or remember a specific traumatic event in full detail. But what happens when someone doesn’t remember the trauma — perhaps it feels vague, maybe it’s pre-verbal, or there’s more of a “feeling” than a clear memory? Can Eye Movement Desensitization and Reprocessing (EMDR) still work? The short answer: yes — in many cases, it can. Below is an overview of how and why it works, what the research says, when it might be more complicated, and what to discuss with your therapist.
An Overview of EMDR
Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based therapy developed to help people heal from trauma and distressing life experiences. It’s based on the idea that traumatic memories can become “stuck” in the brain, continuing to trigger emotional and physical distress. In EMDR, the therapist guides the client to focus on a distressing image, thought, or feeling while engaging in bilateral stimulation—often through eye movements, tapping, or sounds. This process helps the brain reprocess the memory so it feels less intense and is connected to more adaptive beliefs, such as feeling safe or capable. Research has shown EMDR to be highly effective for trauma and PTSD and helpful for a range of other emotional difficulties.
Why Can’t I Remember My Trauma?
There are many reasons someone might not have a clear memory of a traumatic event:
The trauma occurred very early in life (pre-verbal), before language or coherent memory formation.
The memory might be fragmented, sensory or bodily (e.g., a feeling of dread or body tension) rather than a narrative.
Defensive processes (dissociation, repression, avoidance) may have prevented the full memory from being consciously encoded.
The person may remember some elements (e.g., a sensation, emotion, sound) but not the full story or sequence of events.
Can EMDR Help In This Situation?
Yes. In fact, many EMDR therapists report cases where clients don’t have a clear recollection of “what happened,” yet they still benefit. For example:
According to a clinical blog: “EMDR doesn’t require you to access explicit memories … It works with what’s already present, even if it’s unconscious.”
Another article: “Even without having uncovered specific memories or traumatic events, EMDR can help relieve the impact of trauma-related symptoms on your daily life.”
On implicit memory (memory of feelings/sensations): “The bilateral stimulation used in EMDR can help to unlock and release these memories from the subconscious.”
How Does EMDR Work?
When a clear memory is missing or partial, EMDR can still operate by working with:
Emotions (e.g., “I feel unsafe,” “I always expected something bad to happen”)
Body sensations (e.g., tight chest, jumpiness, freezing)
Images or fragments (maybe a flash, scene, smell, or even a metaphor)
Beliefs about self or world, often formed from early trauma (e.g., “I must always be vigilant,” “I have to control everything”)
By using these as “targets,” EMDR can help the brain process how these distressing elements are connected and integrate them, even if the full event remains unclear.
Evidence Supporting EMDR’s Efficacy
The seminal review: “The Role of EMDR …” found EMDR to be rapid and/or more effective than trauma-focused CBT in many studies.
Another overview states that “EMDR therapy does not require a conscious memory to be effective, making it suitable for resolving preverbal traumas …”
Clear clinical consensus: If trauma is adversely affecting someone (even without clear memory) the therapist can still proceed with trauma-informed work.
EMDR Caveats & Limitations
While EMDR has a strong evidence base for trauma when memories are accessible, less research addresses cases of entirely non-recall or complex dissociative states.
Some sources caution that if one cannot access any “target” (even fragments) or if emotional regulation is poor, EMDR may be less straightforward.
Clear narrative memory can sometimes make targeting and measuring progress simpler — when memory is absent, progress may look different (less verbal, more somatic).
Why Does This Matter?
When clients come in worried: “I don’t really remember what happened, does that mean I can’t do EMDR?” — you can rest assured that:
Not remembering the full event does not rule out EMDR as a therapeutic option.
The focus may shift from “what happened” to “what the legacy is” (sensations, beliefs, patterns).
Your nervous system/body may hold clues that the therapy can work with even if the narrative isn’t clear.
A well-trained EMDR therapist will pace the work, build resources (phase 1/2 of EMDR) and collaboratively identify what is present (emotions, body, images) before processing.
How To Talk With Your Therapist: What Questions Should You Ask?
How do you approach EMDR when there is no clear memory of trauma?
What kinds of ‘targets’ might we use if the event is unclear (e.g., body sensations, feelings, images)?
How will we know when processing is done or making progress if the memory is unclear?”
How will you help me build safety/resources in the beginning, since I don’t have a clear story to tell?
What risks or challenges might be more likely when memories are vague, and how will we manage them?
Practical Tips For When Memories Feel Fuzzy
Recognize that symptoms matter: If you’re experiencing triggers, strong emotional reactions, an inner sense of danger—even if you don’t remember—they are valid signals.
Track your body: Notice where you feel tension, unrest, or reactivity. These can be rich starting points.
Work with a therapist trained in EMDR and trauma, and let them know your memory feels vague. Transparency helps tailor the process.
Be patient with pacing: If memory is missing or fragmented, the brain may need more time to access what needs processing.
Build regulation: Before deep processing, establish safe grounding, resources, coping strategies. Memory absence doesn’t mean skipping this step; if anything, it becomes more important.
Be open to non-verbal modalities: Imagery, sensations, metaphors can all become meaningful targets.
Conclusion
Yes, EMDR can work even when you don’t fully remember the trauma. The key shift is from focusing solely on the event or narrative to focusing on the impact of what happened: the feelings, body responses, beliefs, behavioural patterns that are tied to it. When you work with these with a skilled EMDR therapist, healing and integration can happen. The absence of a clear memory doesn’t mean healing is out of reach. It just means the work might look a little different—and that’s entirely okay.
