How to Prepare for EMDR Therapy: A Comprehensive Guide
By: Maria Inoa
Aug 14, 2024
Welcome to your comprehensive guide on preparing for therapy using Eye Movement Desensitization and Reprocessing. In this guide, you'll learn what to expect from your first session, how to prepare mentally and emotionally for the EMDR process, strategies that enhance your EMDR therapy experience, and what to expect after your sessions.
Finding the Right Therapist
It is recommended that when looking for an EMDR therapist, you look for a qualified therapist who is EMDR certified. This designation lets you know that the therapist has sufficient experience delivering EMDR therapy sessions and has extensive training. For more tips on finding a great EMDR therapist, check out the full guide here.
Related: How To Find a Good EMDR Therpist
Initial Assessment
What to Expect in the First Session
Your first EMDR session is similar to any other initial therapy session. It focuses on your history and treatment planning. Your EMDR therapist will want to get an idea of what's bugging you in your current life, as well as an in-depth history. You do not have to go into detail about events you don't want to yet. The therapist will answer your questions and explain the EMDR process and next steps. Your goals for therapy will be discussed during the first session as part of treatment planning.
The first therapy session is also critical in ensuring the therapist fits you well.
Preparing Mentally and Emotionally
Therapy is a commitment. If you want to see change in your life, you must commit to showing up regularly and doing the work. The EMDR therapy process, like any therapy, is not an overnight process. It is ideal to have your therapy sessions weekly, at least to start. The longer the time in between trauma therapy sessions, the longer it will likely take to find the healing you desire from your trauma symptoms.
Your EMDR therapist should explain all of this during the first EMDR session or on the consultation call. They will likely touch on the different phases of EMDR therapy so that you can better understand the treatment and the commitment required.
The preparation phase, or the second phase of EMDR treatment, focuses on emotional readiness. The therapist must ensure that the person is ready to face their traumatic memories during the reprocessing phase. During the second phase, your EMDR therapist will work with you to strengthen current coping mechanisms and create new coping strategies and relaxation techniques. Each person is different, so this phase sometimes requires more time, especially for those with more extensive disturbing memories.
It's impossible to rush the healing from traumatic events. Processing trauma and working with post-traumatic stress disorder and complex trauma requires a slow, steady, and mindful approach.
Practical Preparations
During your first session, your EMDR therapist will discuss scheduling future sessions. Some prefer to have their sessions on the same day and time each week, while others prefer a more varied schedule due to their other responsibilities.
Whether you choose in-person or virtual EMDR treatment, you must find a spot where you feel as comfortable as possible. You can keep things that are comforting close to you, such as a pet, blanket, pillow, etc.
It's essential to pick a time of day for your therapy sessions when you do not feel stressed. Returning to work immediately after your therapy session is often very tough, as you may feel mentally and emotionally fatigued. I recommend that my clients give themselves at least an hour between their sessions and return to work if possible.
After your trauma therapy sessions, I suggest giving yourself extra grace and compassion. EMDR treatment is deep work that involves your brain and body. I encourage my clients to take it easy as much as possible after each therapy session. It can be helpful to let others you live with know that you may need extra space and/or extra support the rest of the day.
Techniques to Enhance EMDR Effectiveness
Unlike more traditional talk therapies that you may have tried, the EMDR therapy process does not require homework. However, because EMDR treatment is deep work, I make suggestions to my clients on how they can best manage their healing journey. Often, some, if not all, of these ideas have already been discussed as part of phase two. Here are some of the strategies I suggest:
Make notes or write out things that are coming up.
Tap into your support system (friends, significant other, family members, etc) so that you feel you have others cheering you on during the therapy process.
Prioritize your rest. Take naps when you can.
Move your body. If nothing else, go for a walk or dance around your home.
Practice breathing exercises like deep breathing or a guided meditation.
Addressing Concerns and Misconceptions
Common Misunderstandings About EMDR
Eye Movement Desensitization and Reprocessing therapy is well known as a trauma therapy, but it is also effective in treating many issues, including chronic pain, grief, phobias, anxiety, and depression, to name a few.
Another misconception about EMDR is that eye movements are required for it to be effective. Though EMDR started out as utilizing eye movements via bilateral stimulation, it has been found to be effective through other ways of bilateral stimulation, such as tapping on your legs or in a butterfly hug.
A third misconception is that EMDR erases traumatic memories. Unfortunately, this is not true. EMDR treatment helps your brain process disturbing memories so that the way the memory is stored in your body and brain is desensitized. In other words, the distressing thoughts, emotions, and sensations, as well as triggers, you have, are healed as a result of the EMDR process.
Overcoming Anxiety About Therapy
It is normal to feel some level of anxiety when starting therapy. There's the element of the unknown, which tends to stir up lots of uncertainty. Even those who have been to therapy before can feel anxious when meeting a new therapist. However, a qualified therapist that's a good fit will help you feel comfortable quickly. They will allow you to open up as you feel comfortable. They will prioritize you feeling safe during sessions. They will welcome questions that you may have and will take their time explaining what to expect in a therapy session. Your goals will take precedence when it comes to creating a treatment plan.
Aftercare and Follow-Up
As mentioned above, you must be aware that it is normal to feel fatigued after therapy sessions, especially EMDR therapy sessions. Self-care is important when doing any mental health treatment. Scheduling your sessions at a time that works best for your daily life is important so that you can focus on the work. Give yourself permission to rest as needed. Tap into your support network and make sure you spend time with family members, friends, and loved ones that make you feel safe and loved throughout the EMDR treatment process. Journal to help you process thoughts and feelings as they come up. Give yourself lots of grace and compassion as you take this healing journey.
It's possible for both positive and distressing memories to come up in between sessions. Make a note of this to inform your therapist during your next session. Also, make sure to let your therapist know if you have any concerns or questions at any point during the healing process. Therapy is a team approach, so keeping your therapist informed of your progress in between sessions is important.
Related: What to Expect After EMDR Therapy
Conclusion
As we wrap up this guide, I hope you feel more ready to take the first step in your healing journey. In this guide on how to prepare for EMDR therapy, you learn what to expect during your first session and tips on preparing for the EMDR process emotionally, mentally, and practically. We looked at tips to enhance the healing process's effectiveness and some common misconceptions about Eye Movement Desensitization and Reprocessing. Lastly, this guide walked you through coping strategies for overcoming any anxiety you may feel regarding trauma therapy, as well as the importance of self-care after your therapy sessions.
