What to expect in your first EMDR session

Starting EMDR can feel mysterious. What actually happens? Will I have to relive everything? Will I be okay afterward? Here's what you can realistically expect.

The first sessions are about history and preparation

Despite what you might imagine, your first EMDR session won't involve bilateral stimulation or trauma processing. EMDR has eight phases, and the first two — history taking and preparation — can take several sessions before any processing begins.

Building your toolkit first

Before any trauma processing begins, you'll develop resources — internal skills that will help you stay regulated during processing. This preparation phase is not a delay — it's the foundation that makes processing safe and effective.

When bilateral stimulation begins

When you're ready, bilateral stimulation will be introduced — typically through eye movements, taps on your knees or hands, or auditory tones alternating between ears. Many clients are surprised by how gentle the experience is.

You're always in control

You are always in control during EMDR. You can pause at any time. Nothing is done to you — your therapist is a guide, not a driver. The process moves at your pace.

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