What to Expect in an EMDR Therapy Session
- 2 days ago
- 3 min read
Eye Movement Desensitization and Reprocessing (EMDR) therapy is a structured, evidence-based approach that helps people heal from traumatic or distressing experiences. While it might sound intimidating to revisit painful memories, EMDR is designed to be gentle and guided entirely by your comfort level. Here’s what you can expect in a typical EMDR session and answers to some common questions people have about the process.
1. Beginning the Session: Creating Safety
Each EMDR session begins with grounding and preparation. Your therapist will check in about how you are feeling, review progress from previous sessions, and help you settle into a calm state. You might do breathing or mindfulness exercises before any deeper work begins. This stage ensures you feel safe and supported before reprocessing starts.
2. Identifying the Target Memory
You and your therapist will identify a “target memory” to work on. This is usually a memory that still feels emotionally charged or that affects your life today. You will talk about the image or event, the feelings and sensations that come up with it, and the negative belief you hold about yourself because of it. Together, you’ll decide what positive belief you would like to replace it with. For example, “I’m not safe” might become “I can protect myself.”
3. Bilateral Stimulation
Next, your therapist will guide you through bilateral stimulation, which activates both sides of the brain using eye movements, tapping, or sounds. As you focus briefly on the target memory, the stimulation helps your brain reprocess it. Over time, this allows the emotional intensity to fade, helping you recall the event without feeling overwhelmed.
4. Reprocessing and Reflection
After each set of stimulation, your therapist will check in to see what thoughts or sensations arise. You might experience strong emotions, feel calm, or notice new insights. The therapist continues the process until the memory feels less distressing and more neutral.
5. Installing Positive Beliefs
When the distress decreases, your therapist will guide you in strengthening a new, positive belief about yourself. This helps your brain store the memory in a healthier way and reinforces a sense of control and peace.
6. Body Scan and Closure
Before ending the session, your therapist will lead you through a body scan to check for any lingering tension. If anything still feels unsettled, grounding techniques are used to help you return to a calm and balanced state. You will leave the session feeling safe and stable.
7. After the Session
It’s normal to feel reflective or emotionally tired after EMDR. Some people notice new dreams or memories surface between sessions. These are signs that your brain is still processing. Your therapist will discuss ways to care for yourself afterward, such as journaling, using relaxation skills, or reaching out for support.
Frequently Asked Questions About EMDR
How long does EMDR take? The number of sessions varies depending on your history and goals. Some people experience relief within a few sessions, while others may need more time to address multiple experiences or layers of trauma.
Do I have to talk about the details of my trauma? Not necessarily. EMDR allows your brain to process memories without having to share every detail. You can share as much or as little as you are comfortable with.
What if I get overwhelmed during a session? Your therapist will regularly check in and can pause or use grounding techniques at any time. EMDR is done at your pace, and emotional safety is always the top priority.
Does EMDR work for things other than trauma? Yes. EMDR can help with anxiety, phobias, grief, low self-esteem, and other issues rooted in distressing life events.
Is EMDR right for everyone? Most people benefit from EMDR, but it may not be ideal for those currently struggling with severe dissociation, active substance use, or unstable mental health symptoms. Your therapist will assess your readiness before beginning reprocessing work.
Healing Through EMDR
EMDR helps the brain reprocess painful memories so they lose their emotional charge. Over time, this can lead to relief from anxiety, flashbacks, and negative self-beliefs. Many people describe feeling lighter, calmer, and more confident in their ability to handle life’s challenges.
Now Accepting EMDR Clients
Jeanette Leroux, a therapist at Authentic Living London, is now accepting clients for EMDR therapy. Jeanette provides a calm, supportive space for clients to safely explore and heal from trauma. Her compassionate and grounded approach helps clients move from feeling stuck in the past to feeling more at peace in the present.
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