What to Expect During Your First EMDR Session
- Lia Reed
- Sep 21
- 5 min read
Beginning EMDR therapy often brings a mix of curiosity and uncertainty. While many people have heard of Eye Movement Desensitization and Reprocessing as an effective approach for trauma, there is often less clarity about what the process actually involves.
The first session plays a critical role in establishing safety, explaining the structure of EMDR, and preparing the mind and body for deeper work. Understanding what to expect can reduce anxiety and help you approach the experience with greater confidence.
EMDR: Not Just “Eye Movements”
Before beginning your first session, it’s important to understand what EMDR is - and what it is not. It is sometimes described as “just moving your eyes back and forth while talking about trauma,” but that oversimplifies the process.
EMDR is a structured, evidence-based protocol designed to help the brain reprocess memories that have not been fully integrated. When memories remain unprocessed, they can become “stuck,” leading to ongoing symptoms such as anxiety, intrusive thoughts, flashbacks, or persistent negative beliefs about oneself.
EMDR works by simultaneously activating the memory and engaging your brain’s natural processing abilities, often through bilateral stimulation, which may involve eye movements, taps, or tones. While the eye movements are a visible and unique part of the process, they are only a tool; the core of EMDR is about helping your brain process and reframe distressing experiences, not just performing a mechanical action.
Setting the Stage: Safety and Stabilization
One of the most important aspects of your first EMDR session is establishing a sense of safety. EMDR therapists spend a significant portion of the first session - or even multiple sessions - on stabilization techniques. This is crucial because EMDR can activate strong emotional reactions, especially if you are working with traumatic memories.
Stabilization can include:
Grounding exercises: Simple methods to reconnect with the present moment if emotions become overwhelming. Examples include noticing five things you can see, four you can touch, or practising slow, deliberate breathing.
Safe-place imagery: Creating a mental “safe space” that you can return to during or between sessions to feel calm and secure.
Resource building: Strengthening internal coping skills before you start processing traumatic memories. This can include positive memory recall or rehearsing self-soothing techniques.
You might not realize it, but the time spent on these exercises is one of the most important predictors of EMDR success. A strong foundation reduces the risk of being re-traumatized and allows for deeper processing later on.
What Actually Happens in Your First EMDR Session
While every therapist has their style, most first sessions follow a general structure:
Intake and history review
The therapist will ask about your trauma history, current symptoms, and your goals for therapy. This is about more than just getting your story; your therapist is identifying which memories are most appropriate to process first and how your brain may respond to EMDR.
Education about EMDR
You’ll learn exactly how EMDR works, including what bilateral stimulation feels like and why it’s effective. Your therapist may also explain the adaptive information processing model, which underpins EMDR, to help you understand why memories get “stuck” and how the therapy can unstick them.
Identifying target memories
Together, you’ll choose a specific memory or event to focus on. Often, therapists suggest selecting a memory that is significant but manageable for a first session, rather than diving straight into the most overwhelming trauma.
Bilateral stimulation practice
Before full processing begins, you’ll likely try short bouts of bilateral stimulation. This helps you get familiar with the sensations and rhythms involved. Some clients notice physical sensations, like tingling or a sense of movement, and some may feel nothing at first. Both responses are normal.
Processing the memory
During this step, you’ll focus on the memory while following the therapist’s cues for eye movements, taps, or tones. Your therapist will guide you to notice thoughts, feelings, or body sensations that arise, but you’re in control at all times. Many clients experience shifts in perspective or emotional intensity that are subtle rather than dramatic in the first session.
Debriefing
After a processing set, you’ll discuss what came up with your therapist. This helps consolidate insights, ensure you feel safe, and decide whether more work on this memory is appropriate in future sessions.
What Makes Your First Session Unique
Many EMDR articles focus on the mechanics of eye movements or the step-by-step process, but there are nuances that often go unmentioned:
1. Emotional Fluctuations Are Normal
It’s common to feel a rollercoaster of emotions, or even physical sensations like tension, lightheadedness, or warmth. These reactions aren’t signs that EMDR is “too intense” or “not working". They are evidence that your brain is engaging in natural processing. Your therapist is trained to help you navigate these sensations safely.
2. Sometimes Nothing Dramatic Happens
It’s equally normal if you don’t experience a flood of memories or emotions. EMDR doesn’t always look dramatic. Sometimes, a session is about building familiarity and comfort with the process. Progress can be subtle - like thinking about a memory with slightly less tension or noticing a shift in how you relate to it.
3. Body Awareness Matters
EMDR isn’t purely cognitive; it’s somatic, meaning your body plays a role. Therapists often check in about physical sensations, posture, or muscle tension. Being attuned to your body can uncover information about the memory that isn’t accessible through thought alone.
4. The Therapist’s Observations Are Crucial
A skilled EMDR therapist is watching for micro-expressions, changes in eye movement, or shifts in breathing that indicate where your processing is happening. These subtle cues can guide the session and are part of what makes EMDR different from other talk therapies.
Tips for Making Your First Session More Comfortable
While your therapist will guide the session, there are things you can do to feel more prepared:
Rest well and eat something light: You’ll have more energy and focus if you aren’t overly tired or hungry.
Bring a support plan: Have a post-session routine to help you decompress - whether it’s a walk, journaling, or talking with a trusted friend.
Ask questions: EMDR therapists welcome curiosity. Ask about any step that feels unclear, as understanding the rationale can reduce anxiety.
Be patient with yourself: Emotional processing isn’t linear. Even if you don’t feel a breakthrough immediately, your first session lays critical groundwork.
Common Misconceptions About Your First EMDR Session
“I have to relive the trauma to benefit.”You won’t be forced to re-experience anything in a raw, unmanageable way. EMDR works by gently activating the memory, not retraumatizing you.
“If I don’t cry, it’s not working.”Emotional responses vary. Some people cry, some feel numb, some feel calm. All are normal and can indicate that processing is happening.
“EMDR is like hypnosis.”EMDR is not hypnosis. You remain fully conscious and in control throughout the session. You won’t lose awareness of your surroundings or memories.
“It should feel intense immediately.”The first session is often more about orientation and stabilization than deep processing. Intense experiences typically occur in later sessions when your brain is ready.
After the First Session
After your initial EMDR session, you may notice:
Residual fatigue or mild emotional sensitivity. This is normal and usually temporary.
Unexpected thoughts or memories surfacing. This is a sign that processing is underway, even outside of the therapy session.
A sense of empowerment or hope, even if subtle, because you’ve begun a structured path to processing your trauma.
Your therapist may suggest scheduling follow-up sessions weekly or biweekly, depending on your needs. Some clients require several sessions for a single memory; others move through multiple memories over time. EMDR is highly individualized, and your therapist will tailor the pace to your readiness.
Conclusion
Your first EMDR session is less about dramatic breakthroughs and more about laying a safe, supportive foundation for healing. Expect thoughtful preparation, guidance through the process, and a focus on stabilizing skills. It’s normal to feel a mix of emotions, have physical sensations, or notice subtle shifts in perspective. Remember, EMDR is not just about eye movements; it’s about helping your brain integrate memories in a way that fosters lasting healing.
If you or someone you love is looking for EMDR therapy, feel free to explore our page on EMDR therapy, contact us, or book a free consultation to see how we could be of help.