What to Expect in the First 3 Sessions of EMDR Therapy
Written by Sheilah Ledesma
Starting therapy can feel like a big step, especially if you’re not sure what to expect. EMDR therapy (Eye Movement Desensitization and Reprocessing) is a powerful approach that helps people heal from trauma, anxiety, and painful experiences—but the process often begins more gently than you might think.
The first few sessions of EMDR therapy focus on safety, trust, and understanding. Before diving into any trauma processing, your EMDR therapist will help you build a strong foundation for healing. Here’s a look at what typically happens during the first three sessions, so you can feel confident and informed as you start your journey.
Session 1: Getting to Know You
In your first EMDR session, the focus is on connection and understanding your story. Your therapist will take time to learn about your background, current challenges, and goals for therapy. You’ll talk about what led you to seek help—whether that’s past trauma, anxiety, loss, or overwhelming stress.
You don’t need to share everything at once. EMDR therapy moves at your pace. The first session helps your therapist understand what’s most important to you while ensuring you feel safe, supported, and heard. Together, you’ll begin identifying patterns or triggers that may be affecting your well-being.
Session 2: Building Safety and Coping Tools
Before any reprocessing begins, your EMDR therapist will guide you through techniques that strengthen your ability to stay calm and grounded. This stage—often called “resourcing”—includes learning tools like deep breathing, mindfulness, or visualization exercises that help regulate emotions.
This preparation phase is key to trauma therapy because it ensures you have the internal resources to manage difficult emotions safely. These techniques aren’t just for therapy sessions—they can help you handle daily stress and emotional overwhelm in real life, too.
Session 3: Mapping Out the Road Ahead
By your third EMDR session, you and your therapist will begin identifying which memories or experiences to process in future sessions. You’ll also learn more about how EMDR works—how bilateral stimulation (such as eye movements or tapping) helps the brain reprocess distressing memories in a healthy way.
This stage is still about preparation rather than deep emotional work. You’ll collaborate on a plan that feels safe and achievable for you. Your EMDR therapist will check in often to make sure you feel ready before moving forward.
Beginning Your EMDR Journey
Starting EMDR therapy isn’t about reliving pain—it’s about releasing it. The first few sessions are designed to help you feel stable, supported, and confident before processing deeper material. Over time, EMDR therapy can help you feel calmer, more in control, and less weighed down by the past.
If you’re ready to begin your EMDR therapy journey or want to learn more about how it can help you heal from trauma, anxiety, or stress, I invite you to visit our EMDR Therapy page and reach out to our team at Lighter Living Counseling. Together, we can help you move toward a more grounded and peaceful version of yourself.
Call today to get started!
