Preparing for Your First EMDR Therapy Session: What to Expect

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Preparing for Your First EMDR Therapy Session: What to Expect

Feeling anxious about your first EMDR therapy session?

Don’t sweat it. It’s perfectly normal to be nervous when walking into a therapy appointment for the first time, especially if you are working through trauma or other tough memories. But here’s the good news…

EMDR is a totally different process from traditional talk therapy. The more you know about what to expect, the less stressful your first session will be. Let’s jump in.

In this article you’ll learn:

• What to Expect at an EMDR Therapy Services
• The EMDR Therapy Process
• The 8 Phases of EMDR Treatment
• What Happens at Your Therapy Session

EMDR Therapy Services: Quick Facts on Fast Growth

EMDR therapy has been used to help people recover from trauma for over 35 years. The results speak for themselves.

• Research demonstrates that 100% of individuals with single-trauma (one-time event) and 77% of multiple trauma (multiple-event) victims no longer meet diagnostic criteria for PTSD after six sessions of EMDR therapy.
• EMDR has shown effectiveness in treating a wide range of psychological problems including anxiety, depression, panic disorder, substance abuse, and somatic disorders.
• According to studies, EMDR’s success rate for trauma treatment falls between 80-90%.

When working with qualified EMDR therapists, the sessions you have will help you process traumatic memories differently than traditional talk therapy.

Instead of focusing on processing the events or symptoms for months on end, EMDR removes the blockages in your mind’s natural healing process. Your brain can finally process those trauma memories and move on.

Your Mind Can Heal Itself: Here’s How

Your brain is an amazing thing. It already has the tools it needs to heal itself, it just gets stuck sometimes.

• In fact, our brains have a natural ability to heal from trauma. A big part of EMDR therapy services work is just removing those roadblocks.
• EMDR uses bilateral stimulation (usually eye movements) to help unblock and process memories that are stuck in your brain.
• Think about it… You and your brain already have everything it needs to heal. It just takes the right conditions to make that possible.

Before Your First Session: What To Do

What’s the best way to prepare for EMDR?

Your first session will NOT involve working on a trauma memory. Most EMDR therapists use the first session to build rapport and safety with their clients.

Your therapist will:

• Ask questions about your symptoms and why you are in therapy
• Learn about your trauma history and current struggles
• Discuss your treatment goals
• Educate you about EMDR and answer questions

Your therapist wants to be sure you are prepared before getting into the heavy lifting of memory processing.

So breathe easy. The first session is all about preparation. You’re not expected to know much about EMDR before the first visit either.

What’s EMDR Different From Regular Therapy?

Did you know…

EMDR therapy is different because you do NOT have to talk in depth about your trauma.

Traditional therapy often involves repeatedly talking about traumatic events for months and years on end. EMDR therapy services allow your brain to do the processing without the endless talking.

Cool, right?

During EMDR therapy you will think about a specific memory while following your therapist’s hand movements with your eyes.

This bilateral stimulation activates both hemispheres of your brain and helps process the memory differently. Most people are pleasantly surprised at how fast things can shift with this approach.

The 8 Phases You’ll Go Through

EMDR therapy follows an 8-phase approach. Your EMDR therapist will guide you through the following phases:

• Phase 1: History Taking: Your therapist will ask you about your background and identify target memories for treatment.
• Phase 2: Preparation: You will learn coping skills for managing difficult emotions.
• Phase 3: Assessment: Your therapist will help you select specific memories and identify negative beliefs about yourself connected to those memories.
• Phase 4: Desensitization: This is the phase where the eye movements occur. You will process the memory until it no longer feels as distressing.
• Phase 5: Installation: You will strengthen positive beliefs to replace negative ones.
• Phase 6: Body Scan: Your therapist will check for remaining physical tension in your body.
• Phase 7: Closure: Your therapist will ensure you feel stable before ending the session.
• Phase 8: Reevaluation: Your therapist will check in on your progress at the beginning of future sessions.

Most clients spend several sessions working through phases 4-6 where the bulk of the memory processing occurs.

EMDR Therapy Session: What Actually Happens

Time for a play-by-play of a typical EMDR session…

Your therapist will start by checking in on how you have been feeling. Then you will select a memory to work on and identify the negative belief connected to it.

Here’s where it gets interesting:

Your therapist will ask you to think about the memory while following their fingers back and forth with your eyes. Each set of eye movements will last around 20-30 seconds. After each set, they will ask you what you notice.

You may have different thoughts pop into your mind, physical sensations in your body, emotions changing or intensifying, new perspectives on the memory, or memories of other experiences connecting to what you are thinking about.

And here’s the kicker… Your therapist will not judge what you notice coming into your mind. They are simply there to guide you while your brain naturally processes the information.

The session will continue until the memory no longer feels as distressing. Some people report that it becomes like “just a memory” rather than something that feels like it is happening in the present moment.

Bringing The Right Mindset

What helps people get the most out of EMDR?

Your mental preparation can make a big difference in EMDR. That doesn’t mean you need to go in all brave or tough. What matters is simply showing up and letting your brain do its work.

A few practical tips:

• Wear comfortable clothing
• Avoid scheduling anything stressful right after
• Stay hydrated and get good sleep beforehand
• Bring tissues (processing can bring up emotions)
• Clear your schedule for some self-care after

EMDR can be emotionally intense. It’s important to give yourself space to process afterward.

What To Expect During and After Your Session

Something else people often wonder about…

What will EMDR actually feel like? The truth is, every person’s experience is different. Some people feel emotional during their sessions, while others remain more calm. Both are normal.

You might notice emotions intensifying then fading, physical sensations releasing, insights suddenly making sense, or unexpected memories coming up during the eye movements.

After your session, you might feel emotionally exhausted but light, more tired than usual, continued processing of memories, or relief and a sense of progress. Some clients describe it as a weight being lifted.

Sessions Will Vary in Length

This is probably the biggest question on everyone’s minds…

How long will EMDR take? The answer is, it depends. Some people notice significant improvement after just 3-6 sessions for single traumatic events. Others with complex trauma may require 12 or more sessions.

Your EMDR therapist will give you a better estimate after learning more about your history. But remember, healing is not a race.

Finding The Right Fit

Keep in mind that not all EMDR providers are created equal.

When looking for an EMDR therapist, make sure they have completed proper training. Look for therapists who are certified through EMDRIA or who have extensive experience with EMDR.

Above all else, finding a therapist you feel comfortable with is most important. The therapeutic relationship is key for successful treatment.

Wrapping It Up

Starting EMDR therapy is a huge step toward healing from trauma.

Your first session will not involve processing a trauma memory. Instead, it will focus on establishing safety and rapport. This is the foundation for successful memory processing later on.

Here are the key points to remember:

• EMDR has proven success rates for treating trauma.
• The first session is about preparation, not trauma processing.
• The 8-phase approach ensures structure and safety.
• EMDR uses eye movements to help process stuck memories.
• Coming prepared mentally will help the process.

EMDR works with your brain’s natural healing abilities instead of relying solely on talk therapy. By showing up to your first session and trusting the process, you are already taking a powerful step toward healing.