A Walkthrough So You Can Feel More Prepared and Less Anxious
Starting EMDR therapy can bring up a mixture of curiosity, hope, and understandable nerves. Many clients wonder:
“Will I have to relive everything?”
“What if I get overwhelmed?”
“What does the first EMDR session actually look like?”
If you’re asking those questions, you’re not alone — and you deserve clarity before stepping in.
This guide will walk you through what your first EMDR session really looks like, in a calm, compassionate way, so you can feel grounded and informed.
First — A Reassurance
Your first EMDR session is not about diving straight into trauma processing.
You will not be pushed into reliving painful memories.
You will not be expected to share every detail of your past.
You will not lose control of the session.
The first EMDR session is about:
- Building safety
- Understanding your story
- Preparing your nervous system
- Making sure you feel supported
You get to move at a pace that feels right for you.
Step 1: Getting to Know You
Your therapist will spend time understanding:
- What brought you to therapy
- What you’ve been going through emotionally
- What symptoms or experiences you’ve been noticing
- What your goals, hopes, or questions might be
You never have to share more than you’re ready to.
This part of the session is collaborative, conversational, and grounded in compassion. Many clients describe it as feeling like being deeply listened to — sometimes for the first time in a long time.
Step 2: Learning About How EMDR Works
Your therapist will explain EMDR in clear and accessible language, including:
- What EMDR is
- Why it works
- What bilateral stimulation is (eye movements, tapping, or tones)
- What the different phases of EMDR look like
You’ll learn that EMDR focuses on how memories are stored in the nervous system, rather than forcing you to retell or relive every detail.
You’ll also have space to ask questions like:
- “What happens if I get overwhelmed?”
- “How much do I have to share?”
- “How long does EMDR take?”
There are no silly or “too basic” questions. Understanding = feeling safer.
Step 3: Building Safety & Grounding Skills
Before any processing happens, EMDR therapy focuses on helping your nervous system feel supported.
This may include:
- Grounding exercises
- Breathing support
- Visualization or calming strategies
- Resourcing techniques (developing inner strength and safety tools)
The goal here is to help you develop emotional anchors so that when deeper work begins, you already have tools to care for yourself.
Step 4: Identifying Focus Areas
Your therapist may begin helping you explore:
- What past experiences still feel “present” in your body or emotions
- Themes that show up (shame, fear, self-criticism, trauma responses, etc.)
- The areas of your life you want relief in
This is not about dredging up everything painful. It’s about gently noticing patterns and understanding where healing is most needed.
Everything is collaborative. Nothing is rushed.
Step 5: Making a Plan — Together
Before the session ends, you and your therapist will talk about:
- What EMDR may look like for you moving forward
- What the next few sessions may involve
- What pacing will feel safe and supportive
You get a clear sense of direction.
What You Will NOT Be Asked to Do in the First EMDR Session
You will not be asked to:
- Relive traumatic memories in vivid detail
- Share anything you’re not ready to talk about
- Get everything out in one session
- Heal immediately
EMDR is not about forcing anything. It’s about helping your brain and body feel safer — gently.
What Clients Feel After Their First EMDR Session
Many clients describe feeling:
- Relief — “That wasn’t as scary as I thought.”
- Hope — “I finally feel like I’m working toward real healing.”
- Seen — “I don’t have to carry this alone anymore.”
- Grounded — “I have tools. I have support.”
It’s completely normal to also feel emotional, tired, or thoughtful afterward. Healing work activates the nervous system — and that’s okay.
Your therapist will help you talk through what to expect and how to care for yourself between sessions.
A Final Reminder
You don’t have to carry everything alone. And you don’t need to be perfectly “ready” to begin. EMDR meets you where you are.
Curious About EMDR Therapy?
If you’re wondering whether EMDR might help with anxiety, trauma, overwhelm, or painful experiences that still live in your body or mind, I offer a free consultation. This is a low-pressure space to ask questions, get clarity, and see if EMDR feels right for you.
Schedule a Free Consultation
Learn more about EMDR Therapy
You deserve safety. You deserve peace. Healing is possible
