No one starts trauma therapy for fun. From the name alone, you know it takes courage and strength to even consider. Eye Movement Desensitization and Reprocessing (EMDR) therapy is a powerful and effective treatment for processing trauma and reducing distress from traumatic memories. If you're considering any kind of trauma therapy, you probably want it to go as well as it can. Here's a guide to help you get ready and maximize your time and energy investment.

Understanding EMDR Therapy

Many people believe EMDR is simply about bilateral stimulation (side to side eye movements.) This is not the case! EMDR therapy is a structured therapy that involves eight phases. These phases are: history-taking, preparation, assessment, desensitization, installation, body scan, closure, and reevaluation. Only some of those phases involve bilateral stimulation. This therapy is backed by extensive research and has been proven effective for treating PTSD, anxiety, depression, and other trauma-related conditions. But only when it includes all eight phases. Most likely, you won't be doing any eye movements in your first session. In fact, if you are, as EMDR therapists, we have some concerns.

What to Expect in Your First EMDR Session

Initial Assessment

Your first EMDR therapy session probably won't involve talking about one specific trauma at length. Your EMDR therapist will gather information about your life, current symptoms, and treatment goals. They may ask you to tell a version of your life story. This is a crucial step for tailoring the therapy to your specific needs. Most of the time, this assessment takes at least the first full session. If your therapist immediately launches into bilateral stimulation, proceed with caution.

Establishing Safety and Trust

Trauma therapy requires courage and a sense of safety. It's simply not possible to establish safety with your trauma therapist in a single session. Before diving into processing trauma, your EMDR therapist should focus on creating a safe and trusting relationship. This means you don't dive right into activating content.

Resourcing and Preparation

Resourcing is an often overlooked, but extremely important part of EMDR therapy. This phase may involve teaching you coping strategies to manage distress during and after sessions. It may also involve looking at supportive and inspiring relationships and moments in your life. Some EMDR therapists use bilateral stimulation during this phase to help your brain establish stronger positive wiring.

Some people only need a session or two of resourcing, while others may need many months to build the skills to face a lifetime of trauma. However long it takes, know you deserve to feel better. There is no shame in taking the time you need to prepare for the courageous task of processing your trauma.

Introduction to Bilateral Stimulation

Bilateral stimulation gets a lot of publicity, but up until now in the EMDR therapy process you may not have done too much of it. Your EMDR therapist will explain how bilateral stimulation works and what to expect during the process. This might involve eye movements, taps, or auditory tones that will be used during reprocessing.

It's okay if this part looks and feels silly to you. Honestly, EMDR therapy is pretty weird looking. If the research wasn't so solid and we hadn't seen incredible results time after time, we'd think it was nonsense. It's okay to be skeptical as long as you give a fair try.

Trauma Targeting With EMDR Therapy

To be clear, you probably shouldn’t be targeting a trauma in your first session. There’s too much work that needs to be done first. But once you get to the targeting phase of EMDR therapy, your EMDR therapist will help you identify keep elements of the upsetting memory. Your job is to answer questions truthfully and to try to stay present with the memory despite discomfort. Your

Trauma Reprocessing

Once EMDR targeting is complete and you are fully resourced, the magic can begin. You may process a target in a single session, or it may take many sessions to slowly chip away at it. There's no correct or normal speed.

Your EMDR therapist will likely ask you one particular question many times: "What Do You Notice?" Here's how to answer that question.

Preparing for Your EMDR Therapy Session

Self-Care Before the Session

Ensure you are well-rested and nourished before your session. Eating healthy meals and staying hydrated helps your body and mind function optimally during therapy.

Clarity Through Sobriety

You should abstain from drinking or using other controlled substances for 24 hours before your session. Take medications as prescribed. Be sure to tell your EMDR therapist about all medications you are taking, as some drugs may interfere with processing. Your therapist should collaborate with your psychiatrist to ensure you are getting the best care.

Mental Preparation

Come to your session with an open mind and a willingness to engage in the therapeutic process. It’s normal to feel nervous, but try to approach the session with curiosity and a readiness to explore your experiences. EMDR therapy is an odd modality, and it's okay to have some healthy skepticism. But if you are cynical about it, it's unlikely to work.

Some people find it helpful to jot down a list of positive memories and relationships in their life. But if you find this task difficult, that's totally okay and normal for trauma survivors. Be sure to tell your therapist it was difficult to think of positive memories so they know you need extra support with resourcing.

Bringing Comfort Items

Consider bringing items that make you feel safe and comfortable. This might be a favorite piece of clothing, a small object with personal significance, or anything else that helps you feel grounded. One of the reasons we love doing online EMDR is because you can process your trauma from the comfort of your home. Having comforting surroundings, objects, and pets around can make processing more effective.

Post-EMDR Session Care

Without having done EMDR therapy before, you probably are curious what to expect afterwards. We've got a whole article about what to expect after trauma processing. But remember, you probably won't be processing trauma in your first session. If you are, it's likely your EMDR therapist skipped over the important assessment and resourcing phases.

Rest and Relaxation

EMDR therapy sessions can be draining. Plan to rest and engage in relaxing activities afterward. Give yourself permission to take it easy and prioritize self-care.

Gentle Movement

Engage in gentle physical activities like stretching, yoga, or walking to help your body process the emotions stirred up during the session. Movement can aid in releasing tension and promoting emotional release.

Nourishment and Hydration

Continue to nourish your body with healthy foods and plenty of water. Proper nutrition and hydration support the brain’s process of integrating new, healthier neural connections formed during EMDR.

Connecting with Support

Reach out to friends, family, or pets for support and comfort. Positive social interactions can provide reassurance and help you feel grounded.

Creative Outlets

Engage in creative activities like drawing, painting, or journaling. These can be powerful tools for processing emotions and gaining insights into your therapeutic journey.

Mindfulness and Meditation

Practice mindfulness or meditation to center yourself and bring awareness to the present moment. These practices can enhance your emotional regulation and overall sense of well-being.

Avoid Overstimulation

Avoid activities that might overstimulate you, such as watching intense movies or strenuous exercise immediately after your session. Creating a calm environment will help your brain integrate the therapy effectively.

When to Seek Additional Support

If you feel significantly worse after an EMDR therapy session, it’s important to communicate with your EMDR therapist. They should adjust the therapy approach or provide additional resources to support you. If you experience severe distress, such as suicidal thoughts, seek immediate help by contacting emergency services or a crisis hotline. In the US, the National hotline is 988.

EMDR Therapy In San Francisco, Los Angeles, and Throughout California and Florida

Curious about how EMDR therapy can help you? We offer specialized teletherapy services tailored to your unique needs. Our experienced EMDR therapists are here to support you through your healing journey. Schedule a free consultation today to learn more about how EMDR therapy can transform your life.