How to Prepare for EMDR Therapy: A Complete Guide to Getting Ready for Healing

You've decided to try EMDR therapy, or perhaps you're about to begin your first session. You might be feeling hopeful, nervous, or both. Maybe you're wondering what to expect, how to get ready, or whether you're truly prepared for this transformative journey.

Proper preparation for EMDR therapy can significantly enhance your treatment outcomes, reduce anxiety about the process, and set you up for the most effective healing possible. Think of it like preparing for a marathon—you wouldn't just show up on race day without training, and similarly, preparing for EMDR helps ensure you get the full benefits of this powerful therapeutic approach.

Let's explore everything you need to know to prepare thoroughly and confidently for your EMDR therapy experience.

Image credit: Priscilla Du Preez on Unsplash

Understanding What EMDR Therapy Actually Is

Before You Prepare, Know What You're Preparing For

Effective preparation requires understanding the journey ahead. EMDR (Eye Movement Desensitization and Reprocessing) is a structured therapy approach that helps your brain process and integrate traumatic memories. Unlike traditional talk therapy, EMDR uses bilateral stimulation to facilitate the brain's natural healing mechanisms.

What EMDR Therapy Involves:

The Eight-Phase Process:

1. History and Treatment Planning: Comprehensive assessment and goal setting
2. Preparation: Building coping skills and therapeutic alliance
3. Assessment: Identifying target memories and their components
4. Desensitization: Processing memories with bilateral stimulation
5. Installation: Strengthening positive beliefs
6. Body Scan: Checking for remaining physical tension
7. Closure: Ensuring stability at session end
8. Reevaluation: Assessing progress in subsequent sessions

The Bilateral Stimulation Component:

• Most commonly uses side-to-side eye movements
• Can also use tapping, audio tones, or hand-held buzzers
• Stimulates both brain hemispheres simultaneously
• Facilitates information processing and integration

What You Might Experience:

• Intense emotions and memories during processing
• Physical sensations and body memories
• Dreams and processing between sessions
• Temporary increase in symptoms before improvement
• Profound relief and integration as healing progresses

Setting Realistic Expectations: EMDR is not a quick fix, though it can work faster than some other approaches. It's an active process that requires your participation and can temporarily increase emotional intensity before providing relief.

Physical Preparation: Getting Your Body Ready

Creating a Foundation for Healing

Your body holds trauma, and preparing it for processing can enhance your EMDR experience significantly.

Health and Wellness Preparation:

Sleep Optimization:

• Establish consistent sleep schedule 2-3 weeks before starting EMDR
• Aim for 7-9 hours of quality sleep per night
• Create a relaxing bedtime routine
• Address any sleep issues with your healthcare provider
• Consider sleep tracking to identify patterns

Nutrition and Hydration:

• Maintain balanced nutrition with adequate protein and complex carbohydrates
• Stay well-hydrated (aim for 8 glasses of water daily)
• Limit caffeine, especially on therapy days
• Avoid heavy meals before sessions
• Consider nutritional supplements after consulting healthcare provider

Physical Activity:

• Establish regular exercise routine (even light walking counts)
• Include both cardiovascular and gentle movement
• Practice yoga, tai chi, or other mindful movement
• Stretch regularly to release physical tension
• Avoid intense workouts immediately before sessions

Medical Considerations:

• Discuss any medications with your prescriber and EMDR therapist
• Address chronic pain or physical conditions
• Ensure any necessary medical treatments are up to date
• Prepare for how physical conditions might affect sessions
• Have a plan for medical needs during therapy

Preparing Your Physical Environment

Creating Supportive Spaces:

Therapy Day Environment:

• Arrange comfortable transportation to and from sessions
• Plan for quiet, calm time after appointments
• Prepare soothing activities for post-session care
• Ensure you have access to comfort items (blankets, tea)
• Create a peaceful home environment for integration

Sleep Environment:

• Optimize bedroom for restorative sleep
• Consider blackout curtains or eye masks
• Use white noise or earplugs if needed
• Maintain comfortable room temperature
• Remove electronic devices from bedroom

Work and Daily Life:

• Inform necessary supervisors about therapy needs
• Schedule lighter workloads during intensive processing periods
• Arrange for flexibility in daily responsibilities
• Prepare for potential need to take time off
• Create backup plans for childcare or other obligations

Mental and Emotional Preparation: Getting Your Mind Ready

Building Your Internal Resources

EMDR therapy will access difficult memories and emotions. Building mental and emotional resources beforehand creates a safety net for the intensive work ahead.

Emotional Readiness Assessment:

Stability Evaluation:

• Are you currently in a safe living situation?
• Do you have basic needs met (housing, food, safety)?
• Are you free from active substance abuse?
• Do you have relatively stable emotional baseline?
• Are you not currently experiencing acute crisis?

Support System Assessment:

• Do you have people who can support you through therapy?
• Are there people you can call if sessions are difficult?
• Is your therapist accessible for between-session support?
• Do you have professional support if needed?
• Are your important relationships relatively stable?

Readiness Indicators: You're likely ready for EMDR if you:

• Want relief from trauma symptoms rather than revenge
• Can tolerate some emotional discomfort for healing
• Have some stability in your daily life
• Are willing to engage in active processing
• Understand that healing involves both progress and challenges

Building Coping Skills Before EMDR:

Basic Self-Soothing Skills:

• Practice deep breathing exercises daily
• Learn progressive muscle relaxation
• Develop mindfulness or meditation practice
• Identify comforting sensory experiences
• Create a list of activities that help you feel calm

Grounding Techniques:

• Master the 5-4-3-2-1 sensory grounding method
• Practice temperature-based grounding (ice, warm water)
• Learn body-based grounding (feeling feet on floor)
• Develop grounding through movement or stretching
• Create a grounding kit with comfort items

Emotional Regulation Skills:

• Practice identifying and naming emotions
• Learn to rate emotional intensity (0-10 scale)
• Develop self-compassion and positive self-talk
• Practice acceptance of difficult emotions
• Create strategies for emotional overwhelm

Preparing Your Mindset

Therapeutic Mindset Development:

Growth Mindset:

• View therapy as learning and growth process
• Accept that healing involves temporary discomfort
• Believe in your capacity to heal and grow
• Approach challenges as opportunities rather than threats
• Maintain curiosity about your healing process

Self-Compassion:

• Practice kind inner dialogue
• Accept that healing is not linear
• Forgive yourself for past experiences and reactions
• Treat yourself with same kindness you'd offer a friend
• Remember that needing help is human and normal

Realistic Expectations:

• Understand that progress may have ups and downs
• Accept that some sessions may feel difficult
• Know that healing takes time and active participation
• Prepare for temporary increase in symptoms
• Trust in the therapeutic process and your therapist

Therapeutic Goals Clarification:

• Identify what you want to achieve through EMDR
• Consider what healing looks like for you
• Define specific, measurable, achievable goals
• Prioritize which memories or issues to address first
• Remain flexible about how healing might unfold

Image credit: Green Chameleon on Unsplash

Practical Preparations: The Logistics of EMDR Therapy

Scheduling and Time Management

Creating Space for Healing:

Therapy Session Scheduling:

• Choose times when you can be most focused and present
• Plan for 90-minute sessions (typical EMDR length)
• Schedule sessions with adequate time between for integration
• Avoid scheduling important events immediately after sessions
• Consider your energy patterns and natural rhythms

Work and Life Planning:

• Request time off or reduced hours if needed
• Delegate important responsibilities during intensive therapy periods
• Postpone major life decisions during active treatment
• Arrange for coverage of essential duties
• Build in buffer time for unexpected processing needs

Integration Time Planning:

• Schedule quiet time after each therapy session
• Plan for increased self-care needs between sessions
• Prepare for potential processing dreams or emotions
• Arrange support for difficult processing periods
• Consider reducing social obligations initially

Financial Preparation

Planning for Therapy Investment:

Understanding Costs:

• Research EMDR therapist rates in your area
• Check insurance coverage for mental health services
• Understand session frequency and expected treatment length
• Plan for potential additional sessions beyond initial estimate
• Budget for occasional longer sessions if needed

Payment Arrangements:

• Set up automatic payment methods if preferred
• Understand cancellation policies and fees
• Plan for payment processing time
• Consider payment plans or sliding scale options
• Prepare for potential out-of-pocket expenses

Additional Costs to Consider:

• Transportation to and from sessions
• Childcare or elder care during appointments
• Additional resources (books, workbooks, apps)
• Potential need for emergency support services
• Integration activities or workshops

Documentation and Records

Organizing Your Information:

Therapy Documentation:

• Create a dedicated notebook for EMDR therapy
• Prepare questions for your initial consultation
• Keep track of session dates, times, and topics
• Note homework assignments or between-session tasks
• Record dreams, insights, or progress observations

Medical History Preparation:

• Compile list of current medications and dosages
• Document relevant medical history and conditions
• Prepare list of healthcare providers and contact information
• Note any allergies or sensitivities
• Include previous therapy experiences and outcomes

Personal History Notes:

• Consider timeline of significant life events
• Note traumatic experiences you might want to address
• Identify recurring patterns or symptoms
• Document what has helped and what hasn't in past
• Prepare family history if relevant to your issues

Building Your Support System

Professional Support Network

Creating Your Healing Team:

Primary EMDR Therapist:

• Research therapist credentials and experience
• Read reviews or ask for recommendations
• Schedule consultation to assess fit
• Understand their approach and specialization
• Verify availability and emergency contact procedures

Additional Professional Support:

• Consider psychiatrist for medication management
• Identify primary care physician for medical needs
• Research support groups for trauma survivors
• Locate emergency services and crisis lines
• Consider complementary therapists (massage, acupuncture)

Emergency Planning:

• Save crisis hotline numbers in your phone
• Identify local emergency mental health services
• Create emergency contact list with important numbers
• Plan for urgent medical or psychiatric needs
• Share emergency plan with trusted supporters

Personal Support System

Building Your Personal Safety Net:

Trusted Friends and Family:

• Identify supportive people in your life
• Educate them about EMDR therapy basics
• Explain what support you might need
• Teach them basic supportive responses
• Set boundaries and communication preferences

Support Person Selection:

• Choose people who are emotionally stable and reliable
• Select those who can handle emotional intensity
• Pick people who respect boundaries and privacy
• Consider availability and willingness to help
• Ensure they won't need support themselves during your therapy

Communication Guidelines:

• Be specific about what helps vs. hurts
• Teach them how to listen without fixing
• Explain when to just sit with you vs. when to distract
• Share your therapy boundaries and confidentiality needs
• Practice asking for help clearly and directly

Creating Your Self-Care Plan

Daily Self-Care Preparation:

Basic Needs Assessment:

• Plan for regular, nutritious meals
• Schedule adequate sleep and rest time
• Include physical activity in daily routine
• Ensure access to clean, comfortable living space
• Maintain personal hygiene and appearance standards

Emotional Self-Care:

• List activities that help you feel better
• Schedule regular time for hobbies and interests
• Plan for social connection and support
• Include creative or spiritual practices
• Prepare comfort items and activities

Stress Management:

• Identify your current stress management techniques
• Learn new stress reduction methods
• Practice relaxation techniques regularly
• Plan for stress reduction during therapy periods
• Develop routine for managing daily stressors

Preparing Your Inner Resources

Developing Your Safe Place

Creating Your Internal Sanctuary:

Safe Place Development Process:

1. Choose Your Location

   • Real or imaginary place that feels completely safe
   • Should be free from negative associations
   • Include natural elements if possible
   • Make it personally meaningful and comforting

2. Engage All Senses:

   • Visual: Colors, lighting, objects, natural features
   • Auditory: Sounds, silence, music, natural noises
   • Olfactory: Scents, aromas, fresh air quality
   • Tactile: Textures, temperatures, surfaces
   • Taste: Flavors, beverages, food if relevant

3. Add Supportive Elements:

   • Protective boundaries or barriers
   • Comfortable resting or seating areas
   • Natural light and ventilation
   • Symbols of safety and protection
   • Items that represent strength and wisdom

Practicing Safe Place Access:

• Visit your safe place daily for 5-10 minutes
• Practice entering it quickly (within 10 seconds)
• Strengthen sensory details and associations
• Use it when calm to build positive associations
• Modify and improve it based on experiences

Resource Development

Building Your Supportive Allies:

Resource People:

• Real or imagined supportive figures
• Historical figures, mentors, or guides
• Spiritual or religious helpers
• Animals or mythic creatures
• Versions of yourself at your strongest

Resource Objects:

• Items that represent safety and strength
• Symbols of protection and guidance
• Objects with positive emotional associations
• Tools that represent capability and wisdom
• Items that connect you to supportive energy

Resource Qualities:

• Courage and strength for difficult moments
• Wisdom and clarity for decision making
• Compassion and kindness for self-care
• Protection and safety for vulnerable times
• Patience and acceptance for healing process

Resource Integration Practice:

• Practice accessing resources when calm
• Combine multiple resources for stronger support
• Use resources in daily challenging situations
• Strengthen resources through regular practice
• Modify resources based on effectiveness

Preparing for Specific EMDR Experiences

Understanding Processing Challenges

Anticipating Common Difficulties:

Emotional Intensity:

• Memories may feel more vivid and emotional than expected
• You might experience emotions more intensely than usual
• Emotional responses may seem disproportionate to current situation
• You could feel overwhelmed during or after sessions
• Emotional regulation may be temporarily more difficult

Physical Reactions:

• Body memories or tension during processing
• Fatigue or exhaustion after sessions
• Sleep disturbances including vivid dreams
• Headaches or physical tension
• Changes in appetite or digestion

Cognitive Effects:

• Temporary confusion or disorientation
• Difficulty concentrating or making decisions
• Memory fluctuations or temporary forgetting
• Negative thought patterns resurfacing
• Questioning therapy progress or effectiveness

Preparation for These Challenges:

• Normalize these reactions as part of healing process
• Develop specific strategies for each type of difficulty
• Plan for increased self-care during challenging periods
• Prepare to communicate with your therapist about experiences
• Trust that intensity often precedes integration and relief

Bilateral Stimulation Preparation

Understanding Your Options:

Eye Movements:

• Most common and traditional EMDR method
• Requires ability to follow visual tracking
• May be modified for visual difficulties
• Can be adjusted for comfort and effectiveness
• Consider if you have eye conditions or sensitivity

Tapping Methods:

• Alternating taps on knees, hands, or shoulders
• Good for people who prefer tactile stimulation
• Can be self-administered between sessions
• Less visually demanding than eye movements
• Consider if you have sensory sensitivities

Audio Stimulation:

• Alternating tones in headphones
• Useful for people with hearing in one ear
• Can be more discreet in public settings
• Adjustable volume and frequency
• Consider if you have auditory processing issues

Vibration Methods:

• Hand-held buzzers with alternating vibration
• Provides strong tactile stimulation
• Good for people who need intense sensory input
• More expensive equipment required
• Consider if you have sensory integration issues

Preparing for Your Preference:

• Discuss options with your therapist during consultation
• Try different methods to see what works best
• Consider any sensory issues or preferences
• Be open to changing methods if needed
• Practice basic versions before first session

The Week Before Your First Session

Final Preparations and Readiness

Immediate Pre-Session Checklist:

One Week Before:

• Confirm appointment time and location
• Plan transportation and parking
• Arrange for childcare or other obligations
• Prepare questions for your therapist
• Practice relaxation and grounding techniques

Three Days Before:

• Get adequate sleep and rest
• Eat nutritious meals and stay hydrated
• Avoid alcohol and recreational substances
• Limit caffeine and processed foods
• Review your therapy goals and intentions

Day Before:

• Pack therapy bag with comfort items
• Choose comfortable, layered clothing
• Plan light, nourishing meals
• Set out clothing and essentials for easy morning
• Practice your safe place visualization

Day of Session:

• Eat light but nourishing meal 2-3 hours before
• Arrive 10-15 minutes early to settle in
• Use restroom before session begins
• Take several deep, calming breaths
• Bring water and any comfort items needed

Mental and Emotional Final Preparations

Setting Your Intentions:

• Clarify what you hope to achieve in therapy
• Accept that healing is a process, not an event
• Remind yourself of your strength and resilience
• Trust your therapist and the therapeutic process
• Open yourself to whatever healing needs to occur

Final Check-In Questions:

• Am I feeling physically safe and stable?
• Do I have adequate support systems in place?
• Am I willing to experience discomfort for healing?
• Do I have realistic expectations about therapy?
• Have I prepared adequately for the journey ahead?

Encouragement for Your EMDR Journey:

• You are taking an important step toward healing
• Your past experiences do not define your future
• Healing is possible, and you deserve it
• You have the strength to face and process trauma
• This investment in yourself will pay dividends for life

Special Considerations and Adaptations

Preparing for Different Types of Trauma

Single Incident Trauma:

• May require fewer preparation sessions
• Often has clear target memories to process
• Generally more straightforward preparation needs
• May need less intensive support system
• Usually progresses more quickly through phases

Complex Developmental Trauma:

• Requires extensive resource development
• May need longer preparation phase
• Benefits from stronger support systems
• Often needs additional stabilization work
• Progress may be slower and less linear

Recent Acute Trauma:

• May need initial stabilization before EMDR
• Requires careful assessment of safety
• Benefits from immediate but gentle preparation
• May need crisis intervention support first
• Progress depends on current safety level

Preparing for Different Populations

For Children and Adolescents:

• Involve parents/guardians in preparation process
• Use age-appropriate explanations and resources
• Prepare for shorter attention spans and sessions
• Include play-based and creative preparation methods
• Plan for school and family system considerations

For Older Adults:

• Consider physical limitations and accommodations
• Prepare for potential sensory changes
• Include life experience and wisdom in resources
• Plan for medication interactions or considerations
• Address potential isolation issues in support system

For People with Disabilities:

• Adapt techniques to specific abilities
• Ensure physical accessibility of therapy space
• Prepare alternative communication methods if needed
• Include disability-specific support resources
• Address potential trauma related to disability experiences

Creating Your EMDR Preparation Plan

Personalized Preparation Timeline

Phase 1: Initial Research (2-4 weeks before starting):

• Research EMDR therapy and its benefits
• Find and interview potential therapists
• Understand financial and time commitments
• Begin basic stress reduction and self-care practices
• Start initial lifestyle improvements

Phase 2: Foundation Building (1-2 weeks before starting):

• Begin regular sleep and exercise routines
• Develop basic grounding and coping skills
• Create safe place visualization
• Build support system and emergency plans
• Organize therapy documentation and materials

Phase 3: Intensive Preparation (1 week before starting):

• Practice techniques daily for automaticity
• Prepare physical environment and logistics
• Finalize financial and scheduling arrangements
• Complete any necessary medical or legal preparations
• Strengthen support system connections

Phase 4: Final Readiness (Day of session):

• Execute final self-care and preparation routines
• Arrive early and mentally settle
• Review intentions and goals
• Trust in preparation and therapeutic process
• Begin your healing journey with openness and courage

Ongoing Preparation Throughout Therapy

Between-Session Preparation:

• Continue practicing grounding and coping skills
• Maintain physical health and self-care routines
• Process dreams and between-session experiences
• Prepare questions and topics for next session
• Adjust support system based on evolving needs

Phase-Specific Preparation:

• History taking: Prepare timeline and relevant information
• Preparation phase: Focus on skill building
• Processing phases: Maximize self-care and support
• Closure phases: Plan for integration and maintenance
• Reevaluation: Reflect on progress and future goals

Conclusion: Ready for Your Healing Journey

Preparing for EMDR therapy is an investment in your healing that pays significant dividends. By taking the time to prepare physically, mentally, emotionally, and practically, you create the optimal conditions for transformative therapeutic work.

Key Preparation Takeaways:

• Comprehensive preparation enhances therapeutic outcomes
• Building resources and support systems creates safety
• Practical logistics reduce stress and interference
• Mental and emotional readiness enables deeper processing
• Ongoing preparation supports continued progress

Remember that preparation is not about achieving perfection—it's about creating the best possible foundation for your healing work. Be patient and compassionate with yourself throughout this preparation process, and know that every step you take to prepare contributes to your ultimate healing success.

Your Preparation is an Act of Self-Care:

• You are worth the time and effort this preparation takes
• Investing in preparation shows commitment to your healing
• Your future self will thank you for this thoughtful preparation
• You are taking control of your healing journey
• Every preparation step builds confidence and capability

As you move forward into EMDR therapy, trust in the preparation you've completed, lean on the resources you've developed, and open yourself to the profound healing and transformation that awaits you. You've done the work to prepare—now it's time to begin the journey of reclaiming your peace, power, and potential.

Image Credits:

• Person preparing mindfully for therapy session: Priscilla Du Preez on Unsplash
• Person journaling and preparing for therapy: Green Chameleon on Unsplash

This article is for informational purposes only and does not constitute medical advice. If you're experiencing severe symptoms or crisis, please contact your therapist, crisis services, or emergency services immediately.