What to Expect in Your First EMDR Session
Starting therapy can feel like a big step.
Starting trauma therapy can feel even bigger.
One of the most common questions people have is:
“What actually happens in the first session?”
If you’re considering EMDR, it’s helpful to know this:
you won’t be thrown into your trauma right away.
It Starts With Getting to Know You
Your first session isn’t about diving into painful memories.
It’s about understanding:
Who you are
What you’ve been through
What’s currently feeling difficult
This is where we begin building a foundation—both in terms of the work and the therapeutic relationship.
Because feeling safe with your therapist matters.
You’ll Talk About What Brings You In
You might share:
Current symptoms (anxiety, overwhelm, triggers)
Patterns you’re noticing (people-pleasing, overthinking, shutdown)
Past experiences that feel unresolved
You don’t have to share everything all at once.
And you don’t have to go into detail before you’re ready.
You’ll Learn How EMDR Works
EMDR Therapy is different from traditional talk therapy.
So part of the first session often includes:
A simple explanation of the process
How memories are stored and processed
What bilateral stimulation is (eye movements, tapping, or sound)
What the overall structure of therapy looks like
This helps you understand what to expect—so nothing feels confusing or out of your control.
You’ll Begin Building Tools for Stability
Before any trauma processing begins, we focus on helping you feel more grounded and supported.
This may include:
Learning calming or grounding techniques
Identifying internal or external resources
Creating a sense of safety you can return to
This step is important.
Because EMDR isn’t about pushing through—it’s about making sure your system can handle the work.
You’re Always in Control
One of the biggest misconceptions about EMDR is that something is “done to you.”
It’s not.
You are:
Fully awake
Aware
In control the entire time
You can pause, slow down, or stop whenever you need to.
Your pace matters.
You Probably Won’t Process Trauma in Session One
Many people expect the first session to be intense.
In reality, it’s often the opposite.
The early phase of EMDR is about:
Building trust
Creating safety
Preparing your nervous system
Processing typically comes later—once that foundation is in place.
What You Might Feel After
Even without deep processing, you might notice:
Relief from finally talking about things
A sense of being understood
Emotional fatigue (which is normal)
Or simply curiosity about the process
There’s no “right” way to feel after your first session.
Why This First Step Matters
The first session sets the tone for everything that follows.
It creates:
Safety
Structure
Clarity
So when you do begin deeper work, you’re not walking into it blindly.
Starting EMDR doesn’t mean jumping into the hardest parts of your past.
It means beginning a process—one that’s paced, intentional, and designed to support you.
You don’t have to do everything at once.
You just have to start.
Curious whether EMDR is the right next step for your healing journey?
I offer virtual EMDR therapy to adults throughout California and Nevada, with a focus on trauma recovery, nervous system healing, and lasting change.
📍 Learn more or schedule a consultation at: www.MyEMDRLA.com
Michelle Nosrati, LCSW
Trauma Specialist | EMDR Therapist
Licensed in California & Nevada
Secure Telehealth Services Available
www.MyEMDRLA.com