Tips for Preparing for Your First EMDR Session

Going into your first EMDR session can feel intimidating and stressful. Although your Ottawa EMDR therapist will make you feel at ease, in the interim, here are 6 tips to help you prepare.

1. Learn About EMDR and the Process

Understanding how EMDR works can greatly reduce uncertainty and anxiety before your first session. Read about the eight phases of EMDR, ask your therapist detailed questions, and consider reviewing reputable blogs or official EMDR association resources. Knowing that you can progress at your own pace—and that immediate memory processing isn’t expected in the very first sessions—can bring comfort when beginning therapy.

2. Choose a Qualified EMDR Therapist

Seek out a therapist who is formally trained and experienced in EMDR, preferably one recommended by trusted sources. Arrange for an initial consultation to discuss the therapist’s approach, their experience with clients facing concerns similar to yours, and your expectations for therapy. This helps ensure a good therapeutic match and a safer, more effective healing experience.

3. Establish Trust and Open Communication

A strong therapist-client relationship is essential in EMDR, especially since trust allows honest and open sharing of emotional experiences. Trusting your therapist also means feeling comfortable enough to slow down, set boundaries, or pause if needed. Make sure to discuss preferred communication styles and let your therapist know about any reluctance or prior negative therapy experiences as you begin.

4. Reflect on Your Goals

Identify what you hope to achieve through EMDR therapy by journaling about challenges, symptoms, or memories you want to target. Setting clear intentions—whether healing from a specific trauma, addressing anxiety, or improving emotional coping—gives your therapy focus and helps your therapist tailor treatment to your needs. Revisiting and updating these goals over time can also clarify your progress as you move through sessions.

5. Plan for Emotional Reactions

Expect that EMDR may sometimes bring up strong feelings, memories, or body sensations during or between sessions—this is a normal and manageable aspect of healing. Before your therapy begins, decide in advance what self-care actions or routines help soothe you after an intense session (like resting, light exercise, or connecting with a supportive friend). Tell your therapist about any coping preferences or concerns so they can support your emotional well-being throughout the process.

6. Develop Grounding and Relaxation Skills

Effective coping strategies are a cornerstone of EMDR success; practice deep breathing, progressive muscle relaxation, or visualization techniques beforehand. The more skilled you become at using these tools outside of sessions, the easier it will be to manage emotional intensity within sessions. Ask your therapist to demonstrate or recommend specific coping methods for use if distress arises during processing.

By taking the time to thoughtfully prepare for EMDR therapy, you can lay a strong foundation for meaningful and lasting healing. Approaching the process with knowledge, trust, and well-practiced coping strategies enhances feelings of safety and confidence throughout the journey. Remember, each preparation step—however small—contributes to a smoother and more empowering experience as you move forward with EMDR therapy.