5 Things to Know Before Starting EMDR Therapy
Starting EMDR therapy can feel like a big step — especially if you’ve never tried trauma therapy before. Here's what I want you to know as you begin:
1. Trust the Process (Even if It Feels Strange)
EMDR follows a structured 8-phase protocol that helps guide your healing journey:
History Taking – learning about you and what brought you to therapy
Preparation – building safety, stability, and tools for emotional regulation
Assessment – identifying the target memory to reprocess
Desensitization – reprocessing the memory using eye movements or tapping
Installation – strengthening a new, positive belief about yourself
Body Scan – checking in with your body for residual tension or discomfort
Closure – helping you return to a grounded state after each session
Reevaluation – tracking progress and adjusting future targets
You don’t have to memorize this — your therapist will guide you every step of the way.
2. Preparation Work Is Just as Important as Reprocessing
A lot of the healing begins before you even touch the trauma. In Phase 2, we build tools for grounding, resourcing, and nervous system regulation. This stage is crucial — it creates the safety and stability your brain needs to do deeper work.
If you've had therapy before where you felt “thrown into the deep end,” this will feel different. EMDR is paced with your system, not against it.
3. It May Get Worse Before It Gets Better (And That’s Okay)
Processing trauma can stir up old memories, emotions, and body sensations. You may feel tired, emotional, or “off” between sessions. This doesn’t mean EMDR isn’t working — it actually means your brain is doing the work. You’re facing what’s been stuck so you can finally release it.
4. There’s No Wrong Way to Do EMDR
You don’t have to “see images” or do it perfectly. EMDR works with whatever shows up — a feeling, a body sensation, a thought, or even just blank space. There’s no right or wrong. Your brain knows where it needs to go, and your therapist is there to support you.
5. Be Kind and Patient With Yourself
Healing trauma isn’t linear. Some sessions will feel intense, others may feel quiet. Progress doesn’t always look like a straight line. The most important thing is that you keep showing up for yourself. EMDR can be life-changing — and it all starts with allowing the process to unfold at your pace.