How To Prepare For Your EMDR Session
You know about EMDR and after some consideration have decided to give it a try. Maybe you’ve already selected a certified therapist who believes that EMDR is a good fit for you. Now what? Beginning therapy can feel scary and unfamiliar. Not knowing what to expect of the journey can make you feel uneasy.
Preparing for your first EMDR session can help ease these feelings and make you feel more confident. Here are a few ways you can prepare:
1. Learn about EMDR.
Understand what EMDR is, how it works, the different phases of the process, what sessions look like, how long it may last, and the side effects it may have. You may go to Google, others you know who have done EMDR, or your therapist to get a better idea of what you’re getting into. Although there isn’t a guaranteed outlook, having a clearer idea of what to expect can help you feel more confident and at ease.
While knowing more about EMDR therapy can be helpful, too much information can be the opposite. Obsessing over learning everything about EMDR can overwhelm you and increase your anxiety. Aim to know enough about it to believe it may be helpful for you, and embrace the inevitable component of uncertainty that the journey holds. As you hear of other people’s experiences with EMDR, remember that each person’s journey is unique and the only way to know if it’ll work for you is to give it a try.
During the initial phases of therapy, keep a list of fears, concerns, and questions that come to mind and share them with your therapist. No question or concern is too silly, and your therapist should create plenty of space to address every one of them.
2. Practice self-awareness and using coping skills.
EMDR can stir up unpleasant emotions that were experienced at the time of the trauma. Having a tool kit of strategies to cope with these emotions will be very beneficial. Your therapist can help you identify these strategies and even help you practice them in session.
Deep breathing, relaxation, and grounding exercises are accessible tools that can help you in and outside of your EMDR sessions. Keeping a journal, going on walks in nature, or connecting with a supportive friend are a few of many other strategies that may also help.
To use coping skills, you must know when unpleasant emotions show up. This requires being aware of your body and what it is telling you. Practice noticing changes in your body, such as an urge to cry, your heart racing, digestive issues or stomach pain, increased sweating, a lethargic feeling, or defensive body language.
These changes can tell you that strong emotions are being felt. As you practice self-awareness, you may begin identifying patterns and triggers. This knowledge will be helpful in your EMDR process, as well as the ability to cope with emotions.
3. Anticipate your needs on the day of your EMDR session.
One way to anticipate your needs on the day of your session is to reduce the number of stressors. For example, avoid scheduling an important meeting or deadline close to the time of your session, since it could create a mental distraction during your session. On a simpler level, allow yourself ample time to get to your scheduled session so you are not feeling unnecessary stress.
Arrive early and spend a few minutes practicing deep breathing, becoming aware of your surroundings, and mentally putting away your tasks of the day to be more present and focused during your EMDR session.
Due to the emotional work of EMDR, you may feel more sensitive or tired after your session. If you can, clear your schedule for an hour or so following your session. Don’t jump right into a meeting, lunch date, or work. Plan some time off with no responsibilities. If you are not able to, consider carving out some time later in the week to process your EMDR session and take extra rest if needed.
Planning some time off before and after your session is a good way to prepare for your first EMDR session or for a session that you believe will require more of you. Once you become more acquainted with how the sessions go and how you respond to them, you will be more aware of your pre-session and post-session needs.
4. Identify your support system.
The process of doing EMDR therapy may increase your emotional sensitivity for a season. For some time, whether it’s weeks or months, you may feel more easily triggered, sensitive, and aware of resurfacing emotions. The good news is that these emotions are not supposed to be amplified forever. EMDR therapy is actually designed to decrease the long-term emotional impact of trauma. However, during this time of heightened emotional vulnerability, it is profoundly beneficial to have a support system.
An excellent way to prepare for your EMDR journey is to select a small number of people in your life that you can lean on when things get rough. These are safe individuals that you trust, usually friends or family members. Once you’ve identified them, share your plans to begin EMDR therapy and communicate the kind of support that you would like from them in this season.
Be clear and honest about what you anticipate needing from them. Maybe you just want them to be understanding and patient if for a time you don’t have as much to give in the relationship. Maybe you need them to be more available for phone calls or meet-ups. Maybe you need them to check in on you every so often. It may also be helpful to let them know that there is a level of uncertainty in the process and that your needs may be different than you expect.
Creating a support system made up of a small number of people will be key as you prepare for EMDR therapy. Strive to maintain healthy communication with these friends or family members and ask for help and support when needed. Humans aren’t meant to heal alone, so lean on the trustworthy people that want to support you on your healing journey.
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