How to Prepare Mentally and Emotionally for EMDR Therapy

Deciding to begin EMDR therapy is a meaningful step — and it's natural to wonder how to get ready. The good news: you don't need to prepare the “right” way. Preparation is built into the therapy itself. Still, a few things can help you feel more grounded going in.

1. Know that preparation comes first

EMDR never starts with the hardest memories. The first sessions focus on your history, your goals, and building coping skills — grounding techniques, ways to self-soothe, and a sense of safety in the process — so that you feel resourced before any reprocessing begins.

2. You set the pace

You remain in control throughout EMDR. You choose what to work on, you can pause at any time, and you never have to describe every detail of what happened. Trusting that you hold the reins can ease a lot of anticipatory anxiety.

3. Plan for gentleness after sessions

Processing can continue for a day or two after a session — some people notice vivid dreams, new memories surfacing, or waves of emotion. Where possible, avoid scheduling demanding commitments right after sessions, and plan something kind for yourself instead: a walk, rest, time with someone safe.

4. Bring your questions

There are no wrong questions in EMDR — how it works, how long it takes, what a session feels like. Asking them is part of building the trust that makes the work effective.

Ready to learn more? Explore EMDR therapy at The Psychotherapy Space or book a free consultation to talk it through.