What to Expect in Your First EMDR Session
March 2026 · By Sherly Millan, LICSW
Your first EMDR session is not about diving straight into trauma processing. It is a history-taking and assessment session — a chance for you and your therapist to get to know each other and lay the foundation for safe, effective therapy.
The EMDR protocol has 8 phases, and Phase 1 (History-Taking) is where we begin. Your therapist will ask about your history, current challenges, and what brought you to therapy. This session is conversational and gentle.
Most clients leave their first session feeling heard, understood, and more hopeful — not overwhelmed. You will not be asked to revisit difficult memories in detail during this session.
Phase 1 and 2: History and Preparation
During Phase 1, your therapist gathers information about your life history, trauma background, and treatment goals. This helps identify the specific memories and negative beliefs that EMDR will target.
Phase 2 focuses on preparation and resourcing. You will learn grounding techniques like the calm/safe place visualization or the butterfly hug — tools that help regulate your nervous system during and between sessions.
"The first session is about building trust and safety. Healing begins before we even start processing."
Some clients need several preparation sessions before active processing begins. This is completely normal. Your therapist will move at your pace.
What to Bring and How to Prepare
Come with an open mind and comfortable clothing. Consider writing down two or three things you would like to work on — but there is no pressure to share anything you are not ready for. Avoid scheduling demanding obligations immediately after your session.
After your first session, it is normal to feel emotionally tired or reflective. Be gentle with yourself. Your healing journey has officially begun.
References
- EMDR International Association (EMDRIA): The Eight Phases of EMDR Therapy
- Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy, Third Edition.
