What to Expect in EMDR Therapy: A Step-by-Step Guide
Eye Movement Desensitization and Reprocessing (EMDR) can sound intimidating if you’ve never experienced it before. But in reality, EMDR therapy is a structured, evidence-based approach that helps your brain process traumatic or distressing memories in a safe, gradual way. If you’ve wondered what to expect in EMDR therapy, this guide will walk you through each step — so you feel prepared before your first session.
What Is EMDR Therapy?
EMDR therapy is an evidence-based treatment designed to help people recover from trauma, PTSD, anxiety, grief, and other distressing experiences. It uses bilateral stimulation — often guided eye movements — to help the brain reprocess memories so they no longer feel overwhelming.
Unlike traditional talk therapy, EMDR focuses less on analyzing events and more on how the brain stores them, allowing healing at both the emotional and physical level.
How Does EMDR Therapy Work?
Think of EMDR like your brain’s natural healing system. Just as your body knows how to heal a cut, your brain can “digest” difficult memories when given the right support. EMDR uses bilateral stimulation (left–right eye movements, sounds, or taps) while recalling a memory, helping the brain reprocess it so it feels less distressing.
Step 1 – Initial Assessment & Goal-Setting
our therapist will start by learning about your history, symptoms, and goals. You’ll discuss what brought you in and what you hope to change through therapy. Together, you’ll create a roadmap for your EMDR work.
Step 2 – Building Safety and Coping Skills
Before processing begins, you’ll learn grounding strategies like calming imagery, breathing techniques, and safe-place visualization. This ensures you feel stable and supported during EMDR.
Step 3 – Identifying Target Memories
Once you feel ready, you and your therapist will identify the key memories, triggers, or themes to work on. These could include traumatic events, distressing experiences, or ongoing patterns that affect your daily life.
Step 4 – Bilateral Stimulation & Reprocessing
This is the core of EMDR therapy. You’ll focus briefly on a target memory while following the therapist’s guidance with eye movements, tones, or taps. The memory gradually loses its intensity and becomes easier to think about. Many clients describe feeling “lighter” or less triggered afterward.
Step 5 – Closure & Next Steps
Every session ends with closure, meaning you’ll leave feeling grounded and stable. Your therapist will review your progress, answer questions, and plan next steps for future sessions.
How Long Does EMDR Therapy Take?
Some clients notice relief after just a few sessions, while others with complex trauma may take longer. On average, EMDR can be shorter than traditional therapy for trauma. Sessions are usually 50 minutes, though extended sessions (75–90 minutes) are sometimes offered.
EMDR Therapy in Orlando & Online Across Florida
At Achieve Growth Therapy, we provide EMDR sessions in our Orlando office and via HIPAA-secure telehealth statewide. This means whether you’re in Winter Park, College Park, Maitland, Lake Nona — or anywhere in Florida — you can access EMDR support.
Is EMDR Right for Me?
EMDR may help if you experience:
- Flashbacks, nightmares, or intrusive thoughts
- Anxiety, panic, or hypervigilance
- Difficulty moving on from past experiences
- Grief, shame, or guilt that feels “stuck”
The best way to know is to schedule a free 15-minute consult. We’ll explore whether EMDR fits your needs and answer any questions you have.