How to prepare for EMDR therapy
Starting EMDR therapy can feel like a big step, especially if you're not quite sure what to expect. Whether you're seeking support for trauma, anxiety, grief, or difficult life experiences, this therapy is designed to help your brain process and heal in a natural, effective way. Knowing how to prepare can help you feel grounded, safe, and ready to begin.
Here’s what you can do to prepare yourself mentally, emotionally, and practically before starting EMDR therapy — whether you're seeing me in person in Jan Juc, Geelong, Surf Coast, or Bellarine, or joining online from anywhere in Australia.
1. Know That You Don’t Need to “Be Ready” in a Big Way
You don’t have to have everything figured out before you begin. Many people come to EMDR feeling overwhelmed, unsure where to start, or afraid of “getting it wrong.” That’s okay. It’s my job to guide you gently through the process at your pace. EMDR doesn’t require you to relive your trauma in detail — instead, it supports your brain’s own healing process.
Come as you are. Curiosity, openness, and a willingness to explore is more than enough.
2. Create a Comfortable, Private Space (Especially for Online Sessions)
If you're engaging in online EMDR therapy, it’s important to set up a quiet, private space where you feel emotionally safe and physically comfortable. Choose a space where you won’t be interrupted. Have a supportive chair, a glass of water nearby, and perhaps a comforting object like a blanket or grounding item.
Headphones can also help with privacy and focus during online sessions.
3. Understand the Eight Phases of EMDR (And That We Start Gently)
You don’t dive into reprocessing trauma immediately. EMDR begins with history-taking, resourcing, and building safety tools, which are essential parts of the therapy.
The eight phases include:
History taking
Preparation and building emotional resources
Identifying the target memory
Desensitization with bilateral stimulation
Installing a positive belief
Body scan
Closure
Re-evaluation
We move through these stages at a pace that’s right for you, always checking in and adjusting as needed.
4. Practice Grounding & Self-Soothing Techniques
During preparation, we’ll explore simple grounding tools to support you if difficult emotions arise between sessions. This might include breathing exercises, mindfulness, body awareness, or working with “safe place” visualisations.
If you already have practices that help you regulate (like walking, journaling, or music), bring those into our work. They’re valuable tools in your healing toolkit.
5. Reflect on What You’d Like to Work On (But Don’t Stress Over It)
It can be helpful to start noticing themes or memories that feel unresolved or emotionally charged. But you don’t need to come in with a clear “target.” I’ll support you in identifying the memories and experiences we’ll work on together.
Some people start with:
A traumatic event (recent or from childhood)
A persistent anxiety or fear
A pattern of feeling stuck, overwhelmed, or “not good enough”
All of this is valid, and we’ll unpack it together.
6. Give Yourself Permission to Feel
Healing isn’t always linear, and emotions can surface in surprising ways. EMDR sessions can feel intense, relieving, tiring, or even uplifting. There’s no “right” way to feel.
After sessions, you may want to:
Rest or journal
Take a walk in nature
Avoid overly stimulating environments
Listening to your body’s needs is key.
7. Ask Questions — I’m Here to Support You
Feeling nervous or unsure is completely natural. If you have questions about the process, how online EMDR works, or whether it’s right for your specific situation, please reach out. My approach is always trauma-informed, person-centred, and collaborative.
You're not doing this alone.
Starting EMDR therapy is an act of courage and self-care. Know that healing is possible—and you don’t have to be perfectly “prepared” to begin.
You just have to take the first step. I’ll meet you there.
