Introduction
Have you signed up for EMDR therapy or are you just thinking about it? Great! This is an important step. But before the first meeting, there are always questions and sometimes fears: 'What will happen there?', 'What if it gets worse?', 'Will it definitely help me?'.
In this article, we will tell you in detail, step by step, how an EMDR session goes. You will learn:
- what stages the therapy consists of
- what the client feels during the session
- how much time one session takes
- how many sessions are usually needed
- how to prepare for the first meeting
Our goal is to remove all fears and objections so that you come to the specialist calm and ready to work.
Myths About the EMDR Session (What will NOT happen)
Before telling you how the session goes, let's dispel a few myths:
| Myth | Reality |
|---|---|
| 'I will be put into a trance or hypnotized' | You are fully conscious, control the process, and can stop at any moment |
| 'I will lose control and say too much' | You say exactly as much as you want. The therapist does not extract information |
| 'It will be painful or scary' | It may be sad or uncomfortable, but the therapist is there and helps regulate the state |
| 'It's like in the movies: once — and everything is gone' | It's work. Insights happen, but more often changes accumulate gradually |
| 'It will get worse after the session' | Sometimes material may arise between sessions, but the therapist prepares you for this and explains what to do |
Structure of One EMDR Session
A standard session lasts 60-90 minutes. It is divided into several stages:
Stage 1. Introduction and Setup (5-10 minutes)
- asks how the week went
- clarifies what changed after the last meeting
- helps you tune in to work, 'enter' contact with yourself
This is an important stage, especially if there was a hard day before the session or you came from the street where there is a lot of bustle.
Stage 2. Checking the Result of Previous Work (5-10 minutes)
- How is that situation remembered now?
- How much does it bother you now on a scale of 0 to 10?
- Is the new positive belief fixed?
If the material is processed — great, you can take a new target. If there are leftovers — we continue working.
Stage 3. Choosing the Target for Today (5-10 minutes)
You and the therapist determine what you will work with today. It can be:
- a specific memory
- a current anxious situation
- a physical sensation
- a nightmare
- a negative belief about yourself ('I am bad', 'I won't cope')
The therapist helps formulate the target and assess the level of discomfort before starting work.
Stage 4. Main Part — Reprocessing (30-40 minutes)
This is the heart of the session. You sit in a comfortable chair, the therapist is nearby.
How it happens:
And so time after time. You just track how thoughts, images, emotions change. The therapist does not interpret anything, does not give advice, does not suggest. They just create the conditions, and your psyche finds the path to healing itself. Sometimes the process goes very fast, images and insights succeed each other. Sometimes — slowly, as if nothing is happening. Both are normal.
Stage 5. Completing the Series and Returning to Balance (5-10 minutes)
When the material is 'processed' (usually the therapist feels this and rechecks with you), you complete the main part. The therapist helps you return to 'here and now':
- deep breath
- look around the room
- feel the support under your feet
- drink water
Sometimes after the session you want to sit in silence, sometimes — to talk. The therapist gives as much time as needed.
Stage 6. Discussion and Recommendations (5-10 minutes)
At the end, the therapist:
- briefly summarizes what happened
- explains what can happen between sessions (sleep, emotions, memories)
- gives recommendations for the week (self-help techniques, diary, observation)
- arranges the next meeting
What Does the Client Feel During the Session?
Sensations can be very different. Here is what clients most often describe:
| What happens | Description |
|---|---|
| Changing images | Memories succeed each other like in a movie |
| Physical sensations | Somewhere it relaxes, somewhere it tenses, there may be warmth or tingling |
| Emotions | Sadness, anger, fear — they can rise and go away |
| Emptiness | Suddenly it becomes empty and calm |
| Insights | Understanding comes: 'Ah, so that's why I reacted that way!' |
| Fatigue | After the session, you may feel sleepy — this is normal, the brain worked |
| Relief | A feeling that a mountain has fallen off your shoulders |
Important: there are no 'correct' sensations. Everything that happens is for the best.
How Long Does One Session Last?
Clarify the duration with the specific specialist when booking.
How Many Sessions Are Usually Needed?
This depends on the request:
| Request | Approximate number of sessions |
|---|---|
| Single trauma (accident, assault, loss) | 3-8 sessions |
| Childhood trauma | 10-20 sessions |
| Anxiety disorders | 8-15 sessions |
| PTSD (complex, multiple traumas) | 15-30+ sessions |
| Phobias | 3-6 sessions |
| Working with beliefs ('I am not good enough') | 5-12 sessions |
| Supportive therapy | Individually |
The therapist will be able to say more accurately after the first or second meeting, assessing the depth of the request.
What Happens Between Sessions?
Between sessions, the following are possible:
Dreams
sometimes vivid, unusual. The brain continues reprocessing
Emotional swings
it can cover and then let go
Memories
forgotten episodes may surface
Changes in behavior
suddenly you start reacting differently to familiar things
The therapist warns about this and explains what to do if it becomes hard. Usually recommended:
- use self-help techniques (breathing, 'Butterfly', grounding)
- record dreams and insights
- do not make important decisions in an unstable state
- in case of strong discomfort — write to the therapist
How to Prepare for the First Session
- 1No need to specially prepare — come as you are. No need to make a list of traumas or remember everything bad
- 2Dress comfortably — so that nothing presses or distracts
- 3Do not plan important things immediately after — it's better to leave an hour of silence to calmly 'digest'
- 4Take water — after the session you often want to drink
- 5Be ready to talk about yourself — as much as you are ready, talk that much
Frequently Asked Questions About Sessions
What if I cry? Is it normal?
Yes, absolutely normal. Crying at a session is possible and necessary. It's not weakness, but liberation.
What if I feel nothing?
Also normal. Sometimes the material is 'cold' and reprocessing goes without vivid emotions.
Can I interrupt the session if it becomes too hard?
Yes, at any moment. You are the boss. The therapist will always ask if you need to stop or continue.
What if I don't want to tell the details of the trauma?
Don't tell. It's enough to just keep the general feeling or image in focus. The therapist doesn't need details.
Can I eat before the session?
It's better not to eat heavily an hour or an hour and a half before. During the reprocessing process, you may feel nauseous or, conversely, want to eat.
What to do if I feel worse after the session?
This happens at the beginning of therapy. Write or call the therapist — they will tell you what to do. Usually this is temporary and means that the process has started.
Differences Between In-Person and Online Session
| In-person | Online |
|---|---|
| Therapist is physically nearby | You are at home, in your space |
| Visual stimulation with fingers/pointer | Online simulators, audio, or tactile stimulation are used |
| Easier to 'exit' the process if it's hard | You need to take care of a safe space yourself |
| Full immersion | Home environment can be distracting |
Both formats are effective. Choose the one that is more comfortable.
Conclusion
Now you know how an EMDR session goes from beginning to end. No magic, hypnosis, or loss of control — only you, the therapist, and careful work with the psyche.