What Happens During an EMDR Therapy Session?

Share this article

A lot of people may feel hesitant or nervous before starting EMDR therapy because they aren’t sure what to expect. EMDR stands for Eye Movement Desensitization and Reprocessing. It is a therapy approach that helps the brain process difficult memories, emotions, or experiences that may still consume you. EMDR is a structured process, and your therapist will help guide you through each step at a pace that feels manageable.

First, Your Therapist Gets to Know You

Before your EMDR process begins, your therapist will spend time learning about your history, current concerns, and your goals for therapy. This is important because EMDR is not a rushed process. Your therapist wants to understand what you are struggling with and make sure you feel supported before moving forward

Build Coping Skills

EMDR therapy usually begins with preparation. Your therapist may teach you calming strategies, grounding tools, or ways to manage difficult emotions. These skills can help you feel more steady during and after sessions.


The goal is to make sure you have tools to use when strong feelings arise.

Build Coping Skills

Once you are ready, you and your therapist will identify a specific memory, belief, or experience to focus on. This could be a traumatic event, a stressful situation, or a negative belief about yourself, such as “I’m not safe” or “I’m not good enough.”

Bilateral Stimulation

During EMDR, your therapist will guide you through bilateral stimulation. This may involve eye movements, tapping, or sounds that are more from one side to the other.


While this is happening, you may notice thoughts, emotions, body sensations, or memories come up. You do not have to explain everything in detail. Your therapist will help you stay grounded and guide you along the way.

Body Scan and Less Intense Emotions/Memories

Remember to focus on your body and how you feel, especially the symptoms and feelings when you think of memory, emotion, or belief. Over time, the goal is to have those feelings and symptoms that feel less intense and not so overwhelming.


You may still remember what happened, but it may not feel as emotionally heavy or present. Many people describe it as feeling more distant, less upsetting, or easier to think about.

You Are in Control

One of the most important things to remember is that you are in control during EMDR. You can choose to pause, slow down, or stop at any point. Your therapist will check in with you throughout the session and can help you feel safer and more comfortable throughout the process.

Is EMDR Scary?

Feelings of nervousness are normal and are expected when working through painful experiences. Just remember, EMDR is not forcing you to relive trauma; it is helping you process what happened in a safer and more supported way.

What Happens After the Session?

After an EMDR session, you may feel tired, emotional, calm, or reflective. Everyone responds in their own ways. Your therapist may encourage you to make notes of any thoughts, dreams, or feelings that come up between sessions. It is all a normal part of healing.

EMDR Can Help You Move Forward

EMDR therapy can be a powerful option for people who feel stuck in the past or overwhelmed by certain memories, triggers, or emotions. 


You don’t have to figure it out alone. A trained EMDR therapist can help you understand the process, answer your questions, and decide whether EMDR is right for you.

5 Signs EMDR Therapy Might be Right for You

If you’ve felt like you’ve talked about a problem over and over again but still feel stuck, you are not alone. Many people come to therapy knowing exactly what happened to them and why they’re struggling. But understanding a problem isn’t always enough to heal it. That’s where EMDR therapy can help.


EMDR (Eye Movement Desensitization and Reprocessing) is a therapy approach designed to help people process difficult experiences so they no longer feel as overwhelming. While it’s best known for treating trauma, it can also help with anxiety, panic, grief, and other emotional challenges.


So how do you know if EMDR therapy might be right for you?

1) Past Experiences Still Affect Your Daily Life

Maybe you’ve moved on from a difficult event, but it doesn’t feel like your mind got the message. If certain memories still trigger strong emotions, anxiety, shame, or fear, EMDR may help your brain process those experiences in a healthier way.

2) You Feel Stuck in a Pattern

Do you find yourself having the same emotional reactions repeatedly? Whether it’s relationship struggles, low self-esteem, or intense anxiety, EMDR can help uncover experiences that may be contributing to those patterns.

3) You Have Anxiety That Feels Hard to Explain

Sometimes anxiety isn’t connected to what is happening right now. Instead, it may be connected to experiences your brain hasn’t fully processed. EMDR therapy can help with feelings of being on edge, overwhelmed, or emotionally exhausted.

4) Certain Situations Trigger Strong Reactions

Strong emotional triggers can sometimes be linked to earlier experiences. You may notice that you occasionally react more intensely and wonder what warranted that reaction. EMDR helps reduce emotional triggers by reducing the emotional charge that can be associated with certain memories.

5)Traditional Talk Therapy Hasn’t Gotten You Where You Want to Be

Talk therapy can be an incredibly helpful therapy for many, but some people feel like they’ve gained insight but haven’t found lasting emotional relief. EMDR works differently by focusing on how memories are stored and processed in the brain, which can help create change on an even deeper level.

Is EMDR Therapy Right for You?

EMDR isn’t the right therapy for everyone, but it can be a powerful tool for people who feel stuck, overwhelmed by past experiences, or frustrated that the traditional therapy approaches haven’t fully helped. The best way to know if EMDR therapy is right for you is by talking with a trained therapist who can help explore your options.


You do not have to keep carrying the weight of difficult experiences alone. Healing is possible, and EMDR may be one path toward getting you there.

Newer Post >

Recent Posts

Healthy Attachment Styles: What Secure Relationships Look Like

July 20, 2026
Why do some relationships feel calm and safe while others leave us constantly questioning where we stand? The answer often has less to do with compatibility and more to do with attachment.  Attachment styles develop through our earliest relationships, but they don't have to define our future. With awareness, healthy communication, and intentional repair, it's possible to build what relationship expert Dr. Stan Tatkin calls a secure-functioning relationship , one where both partners actively create emotional safety for each other.

DBT Skills for People Who Feel Everything Deeply

July 20, 2026
If you’ve ever been told you’re “too sensitive” or that you “feel everything too much,” you aren’t alone. Feeling emotions deeply is not a flaw, but when the emotions become so overwhelming, it can be difficult to know what to do next. This is where Dialectical Behavior Therapy (DBT) can help. DBT offers practical emotional regulation skills that you can use in your everyday life, even when emotions feel intense.