Real Healing: What to Expect in Your First EMDR Session

Starting trauma therapy can feel both hopeful and intimidating—especially when you're exploring something like EMDR (Eye Movement Desensitization and Reprocessing) for the first time. If you're considering it or have your first session coming up, you're probably wondering: What actually happens in EMDR? and Will this really help me heal?

Let’s walk through what you can expect in that very first session—so you can feel more grounded, informed, and ready for this powerful healing journey.

🌿 First, a Quick Refresher: What is EMDR?

EMDR is a trauma-focused therapy that helps people process and heal from distressing memories that are "stuck" in the brain. Instead of just talking about the trauma, EMDR helps the brain reprocess it using bilateral stimulation—usually through guided eye movements, tapping, or sounds.

It’s not about erasing memories, it’s about reducing their emotional charge and helping you respond, not react, when they show up.

🛋️ What Happens in the First EMDR Session?

Here’s the good news: your first EMDR session is not the one where you dive into trauma processing. The beginning is all about getting to know you, building trust, and laying the foundation for deeper work.

1. Getting to Know You + History Taking

Your therapist will ask about your background, current struggles, support system, and what brought you to therapy. You’ll talk about any past traumatic events, but only at a level that feels safe.

This phase is crucial for tailoring EMDR to your specific needs. Think of it as mapping your healing journey before hitting the road.

You’re always in control. If something feels like too much, you can say so.

2. Learning How EMDR Works

Your therapist will explain the EMDR process in plain terms, including:

• What bilateral stimulation is

• How your brain processes trauma

• What a typical session might feel like

  
  

This is your time to ask questions, express concerns, or just be curious. There's no such thing as a silly question here.

3. Safety and Stabilization

Before any trauma work begins, EMDR emphasizes building internal resources and emotional safety. Your therapist will help you practice grounding tools like:

• Deep breathing

• Visualization exercises (e.g., creating a “safe place”)

• Mindfulness or self-soothing techniques

  
  

These tools are important for keeping you regulated during and between sessions.

4. Goal Setting + What Healing Looks Like

You’ll collaborate with your therapist to identify targets for future EMDR processing. These could be specific memories, negative self-beliefs, or body sensations linked to past trauma.

You’ll also talk about what “healing” means to you. For some, it’s feeling less triggered. For others, it’s gaining clarity, reclaiming joy, or learning how to feel safe in their own skin.

💡 A Few Things to Keep in Mind

• It’s okay to feel nervous. Most people do. EMDR is a gentle but deep therapy, and your therapist will move at your pace.

• You’re not expected to “get it right.” Healing is not linear, and there’s no perfect way to “do” therapy.

• You’re the expert on your own experience. EMDR doesn’t override your intuition—it works with it.

  
  

Starting EMDR therapy is a brave step. It means you’re ready to face the hard stuff and move toward healing. The first session might not be dramatic, but it’s foundational—the beginning of a process that can help you feel more grounded, empowered, and whole.

You don’t have to carry it all alone anymore.

Interested in trying EMDR?Our trauma-informed therapists are here to support you. Whether you're healing from childhood experiences, a recent event, or complex trauma, EMDR might be the next step in your healing journey. Reach out today to schedule a consultation.