Looking Forward: Using EMDR Therapy to Prepare for the Future
When Eye Movement Desensitization and Reprocessing (EMDR) therapy was first developed, it was used almost exclusively for individuals experiencing post-traumatic stress disorder (PTSD) and other trauma-related conditions. The founder of EMDR therapy, Francine Shapiro, discovered that it could help reduce the distress associated with past traumatic memories and allow people to process difficult experiences more effectively.
Since then, EMDR therapy has expanded far beyond its original use. Today, it is widely used to treat trauma, but it has also been integrated into the treatment of anxiety, depression, obsessive-compulsive disorder (OCD), substance use concerns, and other challenges.
One especially promising application is using EMDR not just to process the past but to also prepare for the future.
Using EMDR to Reduce Anxiety About Future Events
Many people struggling with anxiety spend a great deal of time worrying about what might happen in the future. This anticipatory anxiety can be just as distressing as memories of past events.
EMDR therapy can help by allowing clients to mentally rehearse future situations while reducing the emotional distress associated with them. During this process, clients may:
Imagine a future situation that feels stressful or intimidating
Process the distress connected to that imagined scenario
Identify and challenge negative beliefs about themselves
Develop and strengthen more realistic, helpful beliefs
For example, a client who believes “I am powerless in this situation” might work toward replacing that belief with something more accurate and supportive, such as “I can handle this situation.”
This process helps people approach future challenges with greater confidence and emotional stability.
Changing the Beliefs That Shape Our Expectations
The beliefs we hold about ourselves and the world strongly influence how we imagine the future.
When someone believes things like:
“I am capable.”
“I can adapt and learn from challenges.”
“I’ve handled difficult situations before.”
they are more likely to view future challenges with resilience and confidence.
However, negative beliefs such as:
“I’m incapable.”
“I’m weak.”
“Something is wrong with me.”
can make the future feel threatening and overwhelming. These beliefs often lead to increased anxiety, avoidance of important opportunities, and doubts about one’s ability to cope.
Through EMDR therapy, clients can identify and process the experiences that contributed to these beliefs. The therapy then helps install more adaptive beliefs that allow people to move forward with greater confidence.
As a result, clients often feel more prepared to try new things, face challenges, and apply the skills they’ve developed in therapy in real-world situations.
Building on Past Strengths
Another powerful part of this work involves helping clients reconnect with their own resources.
EMDR can help individuals recall past experiences in which they successfully navigated challenges. Clients can also identify personal strengths, internal resources, and coping strategies that will support them when facing future situations.
Rather than approaching the future with fear, clients begin to approach it with a sense of preparation and resilience.
Who Can Benefit From Future-Focused EMDR?
While many people can benefit from this type of work, it is particularly helpful for individuals dealing with:
Performance Anxiety
Performance anxiety can occur in many areas of life, including:
Academic testing
Public speaking
Musical or artistic performance
Athletic competition
Professional presentations or leadership situations
Fear of failure, fear of disappointing others, or pressure to perform well can lead to intense anxiety, avoidance, or reduced performance. EMDR can help reduce the distress associated with these situations while strengthening confidence and focus.
Athletes, Musicians, Students, and Professionals
Individuals who want to optimize performance and mental readiness can benefit from EMDR techniques that focus on rehearsal, confidence building, and emotional regulation.
Organizations such as schools, athletic programs, and professional teams increasingly recognize the importance of mental preparation alongside physical or technical training.
Anxiety Disorders and Phobias
This kind of therapy can also be helpful for people dealing with:
Obsessive-compulsive disorder (OCD)
Panic disorder
Specific phobias (such as fear of flying, spiders, or medical procedures)
Processing the fear associated with anticipated situations can make it easier to manage the anxiety associated with these conditions and maintain other forms of treatment for them as well.
Preparing for What Comes Next
If you find yourself worrying about the future, mentally rehearsing worst-case scenarios, or avoiding situations because of fear about what might happen, you’re not alone.
EMDR therapy can help you process the fears connected to future events, build confidence in your ability to cope, and approach important opportunities with greater clarity and resilience.
Rather than being defined by past experiences or limited by fears about what might happen next, you can begin to move forward with a stronger sense of preparation and possibility.
Citations and Further Reading
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures. Guilford Press.
Logie, R. D. J., & De Jongh, A. (2014). The "Flashforward procedure": Confronting catastrophe. *Journal of EMDR Practice and Research, 8(1), 25–32.
Foster, S., & Lendl, J. (1996). Eye Movement Desensitization and Reprocessing: Its use in performance enhancement. *The Sport Psychologist, 10(1), 45–56.
