What to Expect from EMDR Therapy: A Realistic Look at the Process and How It Feels

Starting something new—especially therapy—can feel a little intimidating. If you’re considering EMDR and wondering what to expect from EMDR therapy, you’re not alone. This type of therapy might sound a little different at first (eye movements? tapping?), but it’s helped so many people work through trauma, anxiety, and difficult memories in a powerful and meaningful way. In this blog, we’re breaking it all down: how EMDR feels, what to expect during and after sessions, and what the whole process actually looks like from start to finish.

What am I supposed to feel during EMDR?

This is one of the most common questions people have when they first start exploring EMDR. The truth? There’s no one “right” way to feel. During EMDR therapy, you might notice a range of emotions—some intense, some subtle. You might feel:

• A wave of sadness, anger, or anxiety as a memory comes up

• Physical sensations, like tightness in your chest or a warm rush through your body

• A sense of emotional release—like you’re letting go of something that’s been stuck

• Or even nothing at all for a while (and that’s okay too)

EMDR helps your brain process and rewire the way you hold painful or stuck memories. So even though it might bring up some discomfort in the moment, it’s part of how healing happens. One of the key things to expect from EMDR therapy is that your therapist will guide you the whole way, making sure you feel safe and supported.

What to expect for your first EMDR session?

If you’re gearing up for your first EMDR session, know that it probably won’t involve the actual eye movements or memory processing just yet. Instead, the first session is more about getting to know your therapist, talking about your history, and building trust. You can expect:

• A gentle conversation about your background, symptoms, and goals

• A chance to ask questions and share what feels important

• Some education about how EMDR works and what the upcoming sessions will involve

• Possibly practicing some calming techniques that you’ll use throughout the process

What to expect from EMDR therapy in the beginning is a lot of preparation. Your therapist wants to make sure you feel grounded and ready before diving into anything intense. So think of the first session as setting the foundation for the work ahead.

What to expect after going to EMDR?

After an EMDR session, it’s totally normal to feel a bit “off” for a while. Some people feel tired, emotional, or a little foggy, while others feel surprisingly clear or even lighter. Here are a few things you might notice:

• Emotions continuing to bubble up for a few days

• New insights or memories surfacing

• A shift in how you view certain experiences or yourself

• The need for extra rest, hydration, or quiet time

The brain continues to process between sessions, so give yourself grace and space to let that happen. One of the most helpful things to expect from EMDR therapy is that the work doesn’t stop when the session ends—it keeps unfolding as your mind and body work together to heal.

What are the 8 phases of EMDR?

EMDR isn’t just one single technique—it’s a structured process with eight phases that guide your journey from preparation to healing. Here’s a quick overview of what to expect from EMDR therapy, step by step:

1. History Taking – Your therapist gathers information about your past, current challenges, and goals.
2. Preparation – You learn coping strategies, grounding tools, and what the EMDR process will look like.
3. Assessment – You and your therapist identify a specific target memory to focus on and measure how it affects you.
4. Desensitization – This is where the bilateral stimulation (eye movements, tapping, etc.) begins. You’ll process the memory while noticing what comes up.
5. Installation – You work on strengthening a positive belief to replace the old, painful one.
6. Body Scan – You check in with your body to notice and release any lingering tension or discomfort.
7. Closure – The therapist helps you return to a calm state and prepares you for the time between sessions.
8. Reevaluation – At the next session, you review how you’re feeling and whether more processing is needed.

Knowing these phases can take a lot of the mystery (and anxiety) out of starting therapy. It gives you a roadmap of what to expect from EMDR therapy and shows that it’s a thoughtful, guided process—not something that happens all at once.

Final Thoughts

If you’re considering EMDR, it’s totally normal to have questions or feel a little nervous. But knowing what to expect from EMDR therapy—how it feels, what the sessions look like, and how your body might respond—can make the process feel more manageable. Most importantly, remember that this is your journey, and you get to move at your own pace. Healing doesn’t have to be rushed. You’re allowed to take it one step, one session, and one breath at a time.