What to Expect During Your First EMDR Therapy Session
Starting a new therapy, like what to expect in your first EMDR session, can feel both exciting and intimidating. You may have several questions, especially when it involves a specialized approach like EMDR therapy. If you are considering EMDR, (Eye Movement Desensitization and Reprocessing therapy) to work through trauma, it is absolutely normal to wonder what your first session will look like. There are other common questions people ask, such as how to prepare for an EMDR session and what they might experience. Having answers to these questions and understanding what to expect from your first EMDR therapy session can help you feel more comfortable and confident as you take this important step toward healing.
Understanding EMDR
EMDR is a type of therapy designed to help people process traumatic memories. These memories can cause distress in people’s daily lives. Unlike traditional talk therapy, EMDR combines guided visualization with bilateral stimulation. This is often in the form of eye movements, to help the brain reprocess difficult experiences. The final aim is not to erase memories but rather to reduce or eliminate the emotional charge associated with them, allowing you to feel more grounded and in control.
Many people seek EMDR for PTSD, complex trauma, or anxiety, but it can also support healing from other distressing experiences, including microaggressions or misattunement from childhood caregivers.
How to Prepare for Your First EMDR Session
Preparation can make your first session feel less daunting. Here are some tips for how to prepare for an EMDR session:
- Choose a Safe Environment – Make sure your therapy space (or the office environment) feels comfortable and private. Feeling physically safe helps you feel emotionally safe.
- Set Your Intentions – Think about what you hope to achieve in therapy. Are you looking to reduce anxiety, process a specific memory, or gain coping strategies for stress?
- Be Ready to Engage – EMDR is an active therapy. You will be asked to focus on memories, notice your thoughts and emotions, and pay attention to sensations in your body.
- Wear Comfortable Clothing – Since EMDR involves body awareness and sometimes subtle movement, being physically comfortable can help you stay relaxed.
- Plan for Self-Care Afterward – Processing trauma can feel emotionally intense. Schedule some downtime or calming activities after your session to support your nervous system.
Also Read: Living with CPTSD: Everyday Strategies for Emotional Regulation
What Happens During EMDR Therapy
Different therapists approach the first session differently. Some therapists jump right into trauma processing. However, it is usually preferable to start by getting to know your therapist and allowing them to know you as well. Some of the following activities may be a part of your first session:
- Intake and History
Your therapist will want to learn about your life, trauma history, and current struggles. This helps them understand what is important to focus on and how to tailor the therapy to your needs.
- Preparation and Grounding
Before diving into processing memories, your therapist will teach you coping skills to manage strong emotions that may arise during or between sessions. This can include mindfulness exercises, deep breathing, or grounding techniques.
- Identifying the Target Memory
Your therapist will work with you to identify specific memories or experiences to focus on. These are usually memories that trigger distressing emotions or physical reactions. By targeting these memories, EMDR helps your brain reprocess the experience safely.
- Bilateral Stimulation
During the core part of EMDR, you will engage in bilateral stimulation, most commonly through guided eye movements, taps, or sounds alternating between the left and right sides of the body. This helps your brain integrate the memory in a way that reduces emotional intensity and promotes adaptive processing.
- Processing and Reflection
You will be encouraged to notice thoughts, feelings, and bodily sensations as they arise. Your therapist provides guidance and support, helping you process the memory safely and develop healthier associations.
- Closure
Each session concludes with a closing phase to ensure you leave feeling grounded. Your therapist may guide you through calming exercises and check in about how you’re feeling physically and emotionally.
Expectations in EMDR Therapy
It’s important to have realistic expectations for your first session. Here’s what you can generally expect in EMDR therapy:
- Gradual Progress – Healing is often a step-by-step process. Some people notice relief quickly, while for others, it unfolds more slowly over multiple sessions.
- Emotional Intensity – EMDR can bring up strong emotions or memories. This is normal and part of the processing. Your therapist will help you navigate these safely.
- Active Participation – Unlike some forms of talk therapy, EMDR asks you to actively engage with your memories, thoughts, and body sensations.
- Collaboration with Your Therapist – Your experience is guided by your pace and comfort. EMDR is a partnership between you and your therapist.
Many people find that after several sessions, they can recall past events without the same overwhelming emotional reactions, gain greater self-awareness, and feel more in control of their emotional responses.
Why Working With an Experienced EMDR Clinician Matters
EMDR can be highly effective, but the therapy works best with a licensed, experienced clinician who understands the nuances of trauma. Laura Pearl, a licensed trauma therapist, somatic practitioner, and EMDR clinician based in New York City, specializes in working with adults navigating complex trauma, neurodivergence, dissociation, and identity exploration.
Her practice is grounded in care that is relational, body-aware, and deeply attuned to the ways culture, power, and lived experience shape healing. Clients working with Laura often find that sessions feel supportive, safe, and empowering, helping them navigate trauma in a way that honors their unique experiences.
Tips for Making the Most of Your First EMDR Session
- Be Honest About Your Comfort Level – Share any concerns or questions with your therapist. Your comfort is essential for effective therapy.
- Practice Self-Compassion – EMDR can be emotionally intense, so it’s normal to feel vulnerable or tired afterward. Be gentle with yourself.
- Keep Notes or Reflections – Writing down your experiences or observations during the week following an EMDR session can help you track progress and notice subtle changes over time.
- Communicate Your Goals – Let your therapist know what outcomes matter most to you, whether it’s reducing anxiety, processing a specific memory, desensitising specific triggers or gaining tools for emotional regulation.
Key Takeaways
Your first EMDR session experience is an opportunity to begin safely exploring memories, emotions, and bodily sensations connected to trauma. While it may feel unfamiliar at first, understanding the structure and expectations of EMDR therapy can reduce anxiety and build confidence. With the guidance of a skilled clinician, EMDR can provide profound relief and support for lasting mental health and resilience.
If you are ready to start your journey, working with a qualified professional ensures a safe and effective experience.
For expert guidance and compassionate care, connect with a certified EMDR practitioner in NYC. Laura Pearl specializes in helping adults navigate complex trauma, identity exploration, and neurodivergence through EMDR therapy, creating a safe and empowering environment for healing.
Related Article: How Does EMDR Therapy Work for Trauma?
