How to Prepare for Your First EMDR Therapy Session: The Crucial Steps Nobody Talks About
- Dana Carretta-Stein
- 1 day ago
- 4 min read
Don’t just show up and hope for the best. Real EMDR Therapy success starts before you even begin reprocessing.
If you’re starting EMDR therapy soon (or offering it as a therapist), you might think the hard part is the memory work itself.
But here’s the truth most people don’t talk about:
What you do before reprocessing is what determines how safe, effective, and healing EMDR can be.
Skipping the preparation phase isn’t just a mistake—it can mean the difference between lasting transformation and leaving therapy feeling worse.
Let’s dig into exactly how to get ready—so you can do the work that actually heals.
Why Preparation Is the Foundation of EMDR
You wouldn’t run a marathon without training, right?
You wouldn’t do surgery without sterilizing the instruments.
Yet many clients (and unfortunately, even some therapists) try to rush into EMDR processing.
Here’s why that’s dangerous:
Trauma memories can be overwhelming.
Without proper resourcing, you can flood, dissociate, or retraumatize yourself.
Your brain needs to know it’s safe enough to process.
EMDR’s preparation phase isn’t about slowing you down to annoy you. It’s about making sure the work actually works.
What Preparation in EMDR Really Means
It’s Not Just “Talking About Feelings”
It’s about actively building your resilience and nervous system regulation.
Preparation can include:
✅ Learning grounding skills
✅ Establishing a “safe place” in your mind
✅ Practicing containment (how to set memories aside)
✅ Developing self-compassion
✅ Exploring parts work (if you have complex trauma)
These aren’t “extras.” They’re the difference between doing EMDR and doing it well.
Understanding the Window of Tolerance
Your nervous system has a window of tolerance—a range where you can process emotions without shutting down or freaking out.
EMDR processing pushes you to the edge of that window (on purpose).
Preparation teaches you how to stay inside it.
If you’ve never heard this concept before? That’s your first clue your therapist needs to slow down.
✅ Check-out this blog to know more details about 👉 What is Window of Tolerance
How to Know If You’re Actually Ready for Reprocessing
Here’s a hard truth: wanting to “just get it over with” is not the same as being ready.
Ask yourself:
Can I use my grounding skills in session?
Can I recognize when I’m getting overwhelmed?
Am I willing to pause if it gets too intense?
Do I trust my therapist enough to say, “I need to stop”?
If the answer is “no,” you’re not failing—you’re just not ready yet.
For Clients: Questions to Ask Your Therapist
EMDR should never feel like something being done to you.
You have the right to ask:
✅ How do you help clients prepare?
✅ How do you know when someone is ready to process?
✅ What happens if I get overwhelmed?
✅ What training do you have in EMDR?
If they get defensive about these questions? Red flag.
You deserve a therapist who’s skilled enough to handle your trauma with care.
✅ Find out 👉5 Questions to Ask an EMDR Therapist in this blog.
✅ Ready to find a trauma-informed, EMDR-trained therapist?
For Therapists: Why Skipping Preparation is Ethical Malpractice
Look—clients want results. You want to help them.
But you’re not helping if you:
❌ Rush them into reprocessing before they have the skills.
❌ Assume they’re ready because they say they are.
❌ Underestimate the complexity of their trauma.
Real trauma-informed care means:
✅ Prioritizing safety over speed.
✅ Teaching resourcing as a clinical skill.
✅ Knowing how to titrate activation so they don’t flood.
If you’re unsure how to do this? It’s OK to get support.
✅ Sharpen your prep work with my EMDR Therapy Progress Journal
✅ Or book an EMDR Consultation with Me
The Role of Psychoeducation in Preparation
Clients often fear EMDR because they don’t know what’s coming.
Therapists, teach them:
The 8 phases of EMDR
What bilateral stimulation actually does
Why resourcing isn’t “wasting time”
How processing will feel
Transparency builds trust.
Real-Life Analogy: Why Skipping Prep Backfires
Imagine you’re learning to swim.
Would you:
🏊 Jump into the deep end your first lesson?
🏊 Or start in the shallow end, practicing floating and breathing?
EMDR is the deep end.
Preparation is learning how not to drown.
For Clients: How to Prepare at Home
Between sessions, you can actively get ready by:
✅ Practicing grounding daily
✅ Journaling about triggers in manageable bites
✅ Using guided imagery for your safe place
✅ Working on breathing exercises
✅ Noticing when you feel overwhelmed—and gently pausing
✅ Track all of this with:
Why This Matters
Trauma isn’t healed by brute force.
It’s healed by careful, compassionate, well-prepared work.
If you want EMDR to help you truly move forward—not just rip open wounds—you owe it to yourself to get the preparation right.
Start Strong—Before the Reprocessing Even Begins 📝
EMDR isn’t just about what happens in the session—it’s about how prepared you are for it. That’s where The EMDR Therapy Progress Journal comes in.
This powerful tool helps you track symptoms, identify triggers, and build the self-awareness and emotional vocabulary you’ll need before you even begin reprocessing. It’s the perfect way to ground yourself, stay connected to your goals, and reflect on your progress session by session.
✨ Think of it as your pre-session prep partner and post-session integration guide.
Ready to make your first EMDR session feel safer and more empowering?
🌿 About Peaceful Living Mental Health Counseling
At Peaceful Living Mental Health Counseling, we specialize in trauma-informed therapy that blends neuroscience, compassion, and practical tools to support real healing.
Whether you're navigating anxiety, PTSD, or feeling stuck in old patterns, our licensed therapists offer evidence-based care—including EMDR therapy—in a supportive, non-judgmental space.
We believe healing happens in safety, connection, and trust. Let's help you come home to yourself.
Curious about starting EMDR therapy? Schedule with a free consultation with our Peaceful Living therapists.
Comments