Starting a journey with an alternative therapy approach can feel exciting and terrifying at the same time. EMDR has a positive reputation for being powerful and effective, which is exactly why so many people are interested in exploring it. The term “powerful” can also be intimidating, especially when you’re not sure what to expect during a session.
The good news is that while EMDR follows a structured approach, there’s no need to be perfectly prepared ahead of time. You can walk in, as you are, and be ready to get started. With that said, a little prep work never hurt anyone. The following information can help you feel more comfortable as you kick off your EMDR sessions.
Understand What EMDR Actually Is
Many people begin EMDR bracing for something intense. Whether it’s from external feedback that it works fast, or researching how it is used to address trauma. Neither one is 100% correct.
EMDR is a therapeutic method that works with the brain to address how your brain stores difficult memories. You won’t be asked to talk through or relive a traumatic event in every detail. Instead, EMDR helps your brain process memories that have become stuck over time, replacing negative associations with more positive ones to reduce the emotional charge they have.
Rather than opening a wound, this method helps create the environment for one to heal. Having real expectations about your first session is one of the best things you can do.
Get Honest About What’s Coming Up
Before your first session, take a few moments to check in with yourself. Reflect on what you’re hoping to get out of your EMDR work. Think about what you’re nervous or fearful about. You don’t need to have all the answers, but giving yourself a slight head start can help reduce your nerves.
Your answers may be things like:
- Worry that the process will feel awkward or uncomfortable
- Fear of what memories may surface
- Uncertainty about whether you’re ready for trauma work
- Hope that things will start to feel different
These thoughts and feelings are completely normal. If you feel inclined to do so, share these things with your therapist.
Start Building Your Toolkit Now
One thing that sets EMDR apart is an emphasis on resourcing, or developing internal and external support before the deeper work begins. This can be started ahead of time, but further guided in session.
Another thing you can do is note what helps you regulate your system when you start to feel stressed. Do you focus on breathwork? Do short walks or movement breaks help? Will listening to a playlist calm you down? Knowing what works to ground you is useful information on this journey.
It’s also helpful to pay attention to where you feel emotion in your body. Tension in your shoulders or a tight chest when you’re anxious are common places. EMDR is body-based, so this awareness will put you at an advantage.
Take Matters Slowly
Healing is rarely a linear process, and there’s no reward for getting through your trauma faster than anyone else. This process is most effective when it meets you right where you are. If something feels too much, you can say so. When you need to slow down, it’s okay to. You’re in charge of this process.
Showing up is a big step on its own. You don’t need to have everything figured out beforehand. The important thing is that you’re open to the experience and willing to try.
Ready to Take the Next Step?
If you’re curious about whether EMDR might be the right fit for you, we’d love to connect. Reach out today to learn more about EMDR therapy and what it can look like for you.