Preparing for EMDR Therapy: What to Expect
Eye movement desensitization and reprocessing (EMDR) therapy is an approach designed to help people process and heal from traumatic experiences. Since its development, EMDR has been widely used to treat post-traumatic stress disorder (PTSD), anxiety, depression, and other mental health conditions. If you’re considering EMDR therapy, you might be wondering what to expect and how to prepare. Here’s a glimpse into the process and how to get the most out of your experience.
How to Prepare for EMDR Therapy
Educate Yourself
Before starting EMDR, take some time to learn about the process. Understanding how EMDR works can reduce anxiety and help you feel more confident in your decision. Try reading from the official EMDR website, watching videos, and discussing the therapy with your provider.
Lean on Your Support System
EMDR can bring up intense emotions and memories, so make sure you have a support system in place as you go through therapy. Talk to trusted friends, family members, or a support group about your decision to start EDMR. While they don’t need to know every detail, knowing they are available for emotional support can make you feel reassured and supported.
Practice Grounding Techniques
Since EMDR can be emotionally draining after your sessions, learning grounding and relaxation techniques beforehand can help you manage how you’ll feel. Practice deep breathing, mindfulness, progressive muscle relaxation, and visualization before you start your therapy.
Identify Your Goals
What do you hope to achieve through EMDR? Identifying your therapy goals can help you stay focused and motivated. Whether you want to process a specific traumatic memory, reduce anxiety, or become more resilient, having clear objectives can guide your sessions.
Keep a Journal
Tracking your thoughts, emotions, and experiences before and during therapy can be helpful. A journal will help you recognize patterns, process your emotions, and communicate more effectively with your therapist.
Prepare for Your Emotional Responses
It’s normal to experience strong emotions during and after EMDR sessions. Be gentle with yourself and understand that these reactions are part of the healing process. Plan for self-care activities like taking walks, listening to calming music, or engaging in creative outlets to help regulate yourself.
Trust the Process
EMDR may feel unfamiliar at first, especially if you’re used to talk therapy. Trust your therapist and the structured approach of EMDR, even if progress doesn’t feel immediate. Healing takes time, and each session builds on the last one.
What to Expect from a First Session
Your first session will typically focus on preparing for the rest of therapy by going through your history. Your therapist will ask about your background, your mental health, and the issues you’d like to work on. They’ll also give you coping strategies to ensure you feel safe afterward.
During later sessions in the reprocessing phase, your therapist will guide you through recalling distressing memories while engaging in bilateral stimulation. This may involve you following their fingers with your eyes, listening to alternating sounds, or tapping on your hands. The goal is to allow your brain to process the memory differently and reduce its emotional intensity over time.
What to Expect After Your Sessions
After an EMDR session, it’s normal to feel tired or emotionally sensitive. Give yourself time to rest and process your emotions. Avoid overwhelming situations immediately after therapy and engage in calming activities instead. If you feel distressed, use the grounding techniques you’ve practiced and reach out to your therapist if you need.
Are You Ready to Try EMDR?
While EMDR might seem difficult at first, it is now a tried and true method for healing trauma. If you’ve been living with the aftereffects of trauma and want to process a negative memory, reach out to us today. Together, we can walk through a treatment plan that best fits your needs.
