What to Expect in Your First EMDR Therapy Session: Tips for Success
- 4 days ago
- 2 min read
If you’ve scheduled your first EMDR therapy session, you might be feeling a mix of curiosity, hope, and even nervousness. That’s completely normal. At the Trauma and Grief Institute (TGI), we know that starting some
thing new — especially something as personal as trauma therapy — can feel daunting. But rest assured: EMDR (Eye Movement Desensitization and Reprocessing) is a structured, safe, and evidence-based approach that supports you at every stage of the healing journey.
In this post, we’ll walk you through what to expect in your first EMDR session and offer a few tips to help you feel more prepared, grounded, and empowered.
The First EMDR Session: What to Expect
Before any eye movements or reprocessing begin, your therapist will spend time getting to know you, your goals, and your personal history. This phase is all about building safety and trust.
Your clinician may ask:
What brings you to therapy now?
Have you experienced any significant trauma or loss?
What current symptoms or concerns are you experiencing?
You’ll also discuss your therapy goals and begin identifying the memories, beliefs, or experiences that feel “stuck.” This assessment phase is foundational and ensures the work remains both effective and safe.
Learning Regulation and Resourcing Skills
Before diving into memory reprocessing, your therapist will help you develop coping strategies. These might include:
Guided visualization (like imagining a calming place)
Deep breathing techniques
Tapping or grounding exercises
Safe-place imagery
These tools are designed to help you stay regulated during and between sessions. EMDR is not about “reliving” trauma; it’s about helping your brain reprocess and release what’s been trapped.
Tips to Prepare for Your First Session
Be Honest, Not Perfect You don’t need to have it all figured out — your therapist is trained to guide the process. Share whatever feels true, even if it’s “I don’t know where to start.”
Prioritize Comfort Wear comfortable clothing, bring water, and give yourself quiet time before and after the session if possible.
Trust the Process EMDR works in phases. You may not get to the reprocessing stage in the first session — and that’s okay. The foundation matters just as much as the work itself.
Notice How You Feel After the session, pay attention to physical sensations, emotions, or dreams. EMDR can stir up material even after you leave the room, and journaling or noting these changes can support your progress.
What Makes EMDR at TGI Unique?
At TGI, our trauma-informed approach ensures that your needs, boundaries, and pace are always respected. Our EMDR therapists receive ongoing training in working with grief, developmental trauma, and complex PTSD. We blend EMDR with somatic techniques and relational care to provide a truly holistic experience.
Looking Ahead
Your healing journey doesn’t happen overnight — but it does happen. Whether you're processing a recent loss or past trauma, EMDR can help you reconnect with strength, clarity, and hope. Connect with us today!
If you’re feeling ready to explore healing through EMDR therapy, we’re here to support you every step of the way. Reach out today to book your first appointment—we’d be honoured to walk alongside you.
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