What to Expect in Your First EMDR Session

Starting something new in therapy can feel uncertain, especially if you have heard about EMDR but don’t know what the process is really like. You may be asking yourself: Will it feel overwhelming? Will I have to share every detail of my past?

The truth is, your first EMDR session is designed to help you feel grounded, safe, and supported. Let’s walk through what you can expect, so you step in with clarity rather than worry.

If you are curious about EMDR but still unsure if it’s right for you, a free consultation can give you space to ask questions and explore without pressure.

First EMDR Session: Beginning with Connection

Your first EMDR session isn’t about diving straight into painful memories. It starts with building trust. We will talk about what brought you here, your goals for therapy, and how EMDR might support your healing. This conversation is a chance for you to ask questions and for me to learn what feels comfortable for you.

Think of it less as a test and more as a conversation about your needs and comfort level.

Learning Grounding Practices

Before beginning EMDR, we spend time practicing grounding techniques. These are simple tools that help you feel calm and steady, both in and outside of sessions. They are important because EMDR can stir up strong emotions, and grounding skills make sure you always have ways to come back to balance.

Some examples include:

• Slow breathing – Taking gentle, steady breaths to calm your body.

• Sensory awareness – Noticing the feel of your feet on the floor or the chair supporting you.

• Safe place imagery – Creating a mental picture of a space where you feel secure and at ease.

Have you ever noticed how focusing on your breath or surroundings helps quiet your mind, even just a little? That’s the power of grounding.

Introducing Bilateral Stimulation

A unique part of EMDR is bilateral stimulation. It usually focuses on eye movements, tapping, or gentle sounds that go back and forth. In your first session, we will practice this together in a way that feels safe and manageable. The goal isn’t to rush into trauma but to get comfortable with the technique itself.

Many clients find that even this early practice gives them a surprising sense of calm.

Setting the Pace Together

Every person’s journey is different, and EMDR respects that. In your first session, we will decide together how slowly or quickly to move. Some people want to take extra time learning grounding skills before going deeper. Others feel ready to start sooner. There is no “right” pace, but only the one that feels grounded and supportive for you.

If you are still wondering whether EMDR fits your needs, know that exploring at your own pace is part of the process.

A Gentle First Step Toward Healing

Your first EMDR session is less about reliving trauma and more about creating safety, learning tools, and setting a foundation for healing. With each step, you will build confidence in the process and in your own ability to stay grounded.

Ask yourself: What would it feel like to walk into therapy knowing you already have tools to steady yourself?

Healing doesn’t have to happen all at once. It begins with one small, grounded step. Book your free consultation today available in San Antonio or virtually across Texas. Take that step toward clarity and recovery.