EMDR: What to Expect

EMDR therapy moves through eight phases: we start with getting your history and planning treatment, then move into preparation, assessment, desensitization, installation, a body scan, closure, and finally reevaluation. In her original work, Dr. Shapiro notes that EMDR can technically fit into a single 60–90 minute session, but it’s important to understand that this isn’t a quick or casual process. Before we even begin, we’ll work together to help you learn grounding, relaxation, or meditation skills so you’re prepared for any emotional waves that may come up between sessions.

Healing through EMDR involves staying present with painful emotions and body sensations—this can be intense. That’s why it’s best to plan your EMDR sessions for a day and time when you can have some quiet or downtime afterward to let your system settle. It’s also crucial to already have healthy coping and self-regulation tools in place before starting; most people don’t come in with these fully developed, and that’s okay—we’ll build them together first.

Another key part of EMDR is the therapeutic relationship itself. Feeling safe and supported during intense emotional work helps you stick with the process, and trust that the discomfort leads to healing. For all these reasons, it’s not usually wise to rush into EMDR in a first appointment. Taking time for assessment, preparation, and rapport-building sets you up for success with the full eight-phase process.