Preparing for Your First EMDR Session

Feeling ready, safe, and supported — from the very beginning.

Starting EMDR therapy can bring a mix of hope, curiosity, and understandable nervousness. It’s normal to wonder what it will feel like, how to prepare, and what happens after a session.

This page will gently guide you through how to prepare — practically, emotionally, and physically — so your first EMDR experience feels calm, safe, and grounded.

Before Your First Session: Setting the Foundation

Your first EMDR session with us won’t involve trauma reprocessing straight away.

Instead, you’ll begin by building trust, understanding your goals, and creating safety — both internally and externally.

Together, you’ll:

Discuss what brings you to therapy and what you’d like to change or heal.
Explore your past experiences, strengths, and supports.
Learn about the 8 phases of EMDR and how the process is tailored to you.
Develop resources and grounding strategies to help your system feel stable.

You’ll also begin visualising your calm or safe place, an image or feeling you can access anytime to bring a sense of peace.

Our approach is gentle and collaborative — there’s no rush. The pace always honours your comfort and readiness.

Preparing for an Online EMDR Session

Online EMDR therapy is just as effective as in-person therapy when the space and setup feel right.

Here’s how to create a supportive environment for your first session:

Technical setup

Use a laptop or tablet with a stable internet connection.
Position your camera at eye level so you can see us clearly.
Choose a quiet, private space where you won’t be interrupted.
Test your audio and video before the session.
Use headphones for better sound and privacy.

Comfort setup

Have water, tea, or a light snack nearby.
Keep a blanket, pillow, or grounding object close.
Adjust your lighting and seating so you feel comfortable and safe.
Consider having a pet, soft music, or comforting scent nearby if that feels soothing.

Emotional setup

Let your household know you’ll need uninterrupted time.
Allow buffer time before and after your session — avoid back-to-back commitments.
Remember, it’s okay to feel a mix of excitement and nervousness — your system is preparing for change.

During Your First Reprocessing Session

While your session tends to be 50-minute long at the early stages of your EMDR journey, longer sessions (75-90 minutes) for the reprocessing maybe more suitable and beneficial to ensure you have enough time to help your nervous system feels ready before reprocessing, and feels more settled before you finish your session so that you can go about your day with as much ease as possible.

Your first session will be gentle and exploratory. We will guide you step-by-step, ensuring you understand and feel in control throughout.

Here’s what it might include:

Checking in about your week, energy, or emotions.
Reviewing your goals and ensuring you feel ready.
Practicing grounding or bilateral stimulation (eye movements, tapping, or tones).
Beginning light preparation or resourcing work — never reprocessing before you feel safe.

You’re encouraged to speak up anytime you need a pause or change of pace.

EMDR is most effective when your nervous system feels respected, not pushed.

After Your Session: Supporting Integration and Calm

Your brain continues to process and integrate information for hours — sometimes days — after an EMDR session.

To support this natural integration:

Plan for a calm, quiet evening after your session if possible.
Do soothing, low-stimulation activities — journaling, gentle walks, rest, or calming music.
Stay hydrated and nourished; your body and brain are doing important work.
Allow for extra sleep or downtime if you feel emotionally tired.
Avoid alcohol or intense conversations right after a reprocessing session.
Write down dreams or insights — they can be part of your brain’s way of healing.

We will always check in at the start of your next session to see how your mind and body have been responding. You’re not alone in this process.

A Note on Self-Compassion

Healing isn’t about “doing EMDR right.”

It’s about allowing your system to gently shift, layer by layer, at a pace that feels right for you.

Our integrative approach — combining EMDR with Internal Family Systems (IFS) and attachment-informed therapy — ensures that every part of you feels acknowledged and supported, especially those that may feel hesitant about healing.

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