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In this article, we’ll outline what typically takes place during your initial EMDR session, with the aim of reducing any uncertainty or apprehension you may be experiencing.

What to Expect During Your First EMDR Session

Beginning therapy can feel like a significant step—especially when you’re exploring a new approach. Eye Movement Desensitisation and Reprocessing (EMDR) may seem a little overwhelming at first, particularly if you're unsure about what the process involves. However, your first session isn’t about delving straight into traumatic experiences. Instead, it’s a carefully guided and structured introduction aimed at helping you feel comfortable, supported, and in control throughout.

In this article, we’ll outline what typically takes place during your initial EMDR session, intending to reduce any uncertainty or apprehension you may be experiencing. Whether you're navigating post-traumatic stress, anxiety, grief, or unresolved childhood experiences, EMDR offers a well-researched and effective therapeutic method to support your journey towards healing.

What Is EMDR Therapy?

Before attending your first session, it’s helpful to have a basic understanding of what EMDR (Eye Movement Desensitisation and Reprocessing) involves. EMDR is a recognised form of psychological therapy designed to support individuals in processing and recovering from distressing or traumatic experiences. While it is widely known for its success in treating trauma and post-traumatic stress disorder (PTSD), it is also used to address issues such as anxiety, depression, phobias, and low self-esteem.

The core principle behind EMDR is that the brain can become ‘stuck’ in a state of distress when processing traumatic memories. EMDR uses bilateral stimulation—most commonly guided eye movements—to help ‘unblock’ those memories and reprocess them in a healthier, more adaptive way.

The Initial Stage: Establishing Trust

During your first EMDR session, you won’t be asked to engage in eye movements or revisit difficult memories immediately. Instead, the focus will be on building a connection and gaining a clear understanding of your therapy goals. Together with your therapist, you’ll begin to establish a solid foundation of trust, safety, and mutual respect, forming a strong therapeutic partnership.

This session typically includes:

  • A discussion of your current challenges and emotional well-being

  • An exploration of your past experiences, including any trauma or significant life events

  • An overview of your support systems and coping strategies

  • Time to ask questions and express concerns

Your therapist will talk you through the EMDR process and how it may relate to your personal situation. If you have any questions or concerns, don’t hesitate to speak up—this session is for you, and your comfort is a priority.

Assessment and History-Taking

A key part of the first session is the history-taking process. Your therapist will carefully inquire about your emotional history, including any significant events or experiences that may have had a lasting impact. This step isn't about delving into traumatic memories straight away, but rather creating a well-rounded understanding of your mental health, so the therapist can identify where EMDR could be most beneficial.

The therapist may ask questions such as:

  • What has led you to seek therapy at this point?

  • Are there any specific memories or events that feel particularly "stuck" for you?

  • How do you generally react to stress or emotional triggers?

  • Are there any current symptoms that are affecting your daily life?

It's completely fine if you're unsure how to respond to some questions. This is just the beginning of your journey, and your therapist will gently guide the conversation at your pace.

Establishing a Safe Foundation

Safety is one of the cornerstones of successful EMDR therapy. In the first session, your therapist will also work with you to develop resources for emotional regulation. These are techniques you can use during or outside of therapy to help you stay grounded and calm.

This may include:

  • Visualisation exercises, like creating a mental “safe place”

  • Breathing techniques for calming the nervous system

  • Identifying positive experiences or memories

  • Mindfulness or body-based awareness strategies

This stage ensures that you are emotionally equipped to handle any future processing work. It also reinforces that you’re always in control—nothing will be pushed before you’re ready.

Clarifying Expectations and Next Steps

Before the session ends, your therapist will talk to you about what the next few sessions might involve. EMDR therapy follows an eight-phase protocol, and your first few sessions focus mainly on preparation and stabilisation.

Future sessions will move on to targeting specific memories, identifying negative beliefs associated with them, and using bilateral stimulation to facilitate reprocessing. However, everything is paced according to your readiness and comfort.

You may also discuss:

  • How frequently you’ll meet for sessions

  • Any homework or self-reflection activities

  • What progress might look like

  • How to monitor your emotional state between sessions

It’s common to feel a mix of emotions after the first appointment—relief, curiosity, hope, or even nervousness. All are completely valid responses to beginning this journey.

Common Concerns Addressed

It’s natural to have questions or reservations about EMDR therapy, especially if it’s your first time. Here are some common concerns, addressed by therapists during the initial session:

"Will I have to relive everything in detail?"
EMDR does involve recalling key parts of the memory to help your brain process it. It is important to access the memory to connect with the emotion of the experience, in order to allow processing to occur. Your therapist will guide you, adjusting the pace and offering support to keep you safe and grounded. You remain an active participant, with control over the speed and intensity of the process. Remember, the aim of processing with EMDR is for the memory to fade and lose its hold over you! So it’s a short term discomfort for a long term gain.

"What if I get overwhelmed?"
Your therapist will constantly monitor your emotional state and help you develop coping strategies. EMDR is structured to keep you within a ‘window of tolerance’—not flooded with emotion but still engaged.

"How long will it take?"
Every person is different. Some people feel significant relief after just a few sessions, while others benefit from longer-term work. The pace is always tailored to your needs.

Final Thoughts: You’re Not on This Journey Alone

Choosing to begin EMDR therapy is a courageous step, and your first session marks the start of a meaningful and transformative journey. It’s perfectly okay not to have everything figured out or to feel completely at ease—what matters most is your openness to explore and heal in your own time.

While therapy isn’t a universal solution, EMDR provides a distinct and effective approach for those looking to process challenging memories and move towards a life of greater emotional clarity and peace.

How Psychology with Compassion Can Help

At Psychology with Compassion, we understand that seeking support for your mental health is a deeply personal step. That’s why we offer a safe, supportive, and judgment-free space where you can explore EMDR therapy at a pace that feels right for you.

Our team specialises in trauma-informed care, using EMDR to help clients overcome distressing experiences, manage anxiety, and reclaim their sense of self. We take time to truly listen, helping you feel understood, respected, and empowered throughout your healing journey.

Whether you're new to therapy or ready to try something different, our approach is rooted in empathy, science, and respect for your individual story.

Conclusion

Your first EMDR session is about setting the stage for change—not pushing you into deep waters, but gently guiding you towards clarity, calm, and healing. With the right support, EMDR can help you release what no longer serves you and step into a more grounded, peaceful version of yourself.

If you’re ready to take the first step, Psychology with Compassion is here to walk with you.

Contact us today to learn more or book your first appointment.