Eye Movement Desensitization and Reprocessing (EMDR) therapy has helped countless people process traumatic memories, reduce anxiety, and reclaim their emotional well-being. But if you're about to attend your first session—or even if you’ve already had a few—it's completely normal to feel uncertain or nervous.
Mental preparation can make a big difference in helping you get the most out of your EMDR experience. Here's how to get yourself mentally ready for the journey ahead.
Understand What EMDR Therapy Is (and Isn’t)
Before stepping into an EMDR session, it’s helpful to have a basic understanding of what the therapy involves. EMDR is an evidence-based treatment designed to help people process distressing memories by using bilateral stimulation (usually eye movements, taps, or sounds) while recalling a traumatic event. You do not have to retell your trauma in vivid detail. EMDR isn't traditional talk therapy. It focuses on helping your brain “reprocess” disturbing experiences in a way that removes their emotional intensity.
Accept That You Don’t Need to Be 100% “Ready”
It's common to want to feel completely prepared before doing something as emotionally deep as trauma therapy. But the truth is: no one ever feels entirely ready. And that’s okay. What matters most is your willingness to show up, be curious, and trust the process—even if you're scared. Your EMDR therapist will guide you at a pace that feels manageable and safe.
Create a Grounding Toolkit
Because EMDR can sometimes stir up intense emotions, it's helpful to know how to ground yourself both during and after a session. Think of it as building an emotional first-aid kit. Some grounding tools you might prepare in advance:
A comforting object (stone, blanket, essential oil)
Breathing exercises or a calming mantra
A playlist of soothing music
Journaling prompts for post-session reflection
Ask your therapist if they use grounding techniques during the session—many do—and let them know what helps you feel safe. Establish a signal that you can use with your therapist in case the process becomes too much.
Set a Gentle Intention
You don’t need to have all the answers or force a breakthrough. But setting a gentle intention—something like “I want to be open,” or “I trust my therapist and myself”—can help anchor you as you navigate whatever comes up. You can even let your intention be to embrace the feeling of uncertainty: “I don’t know what I need yet, but I’m willing to find out.”
Practice Self-Compassion
Preparing for EMDR may bring up doubts, fears, or even shame. That’s normal. You’re approaching work that touches your nervous system and emotional memory—layers that may have been buried for years.
This is a courageous step. Be kind to yourself in the days leading up to the session. Sleep when you can, eat nourishing foods, and avoid overwhelming situations if possible. Treat yourself like you would a dear friend doing something brave.
Ask Questions Ahead of Time
If anything about the EMDR process feels unclear, don’t hesitate to reach out to your therapist before the session. It’s perfectly okay to ask:
What should I expect in the first session?
What do I need to bring or prepare?
How do I care for myself afterward?
Sometimes, having a little more clarity can significantly reduce pre-session anxiety.
EMDR with Strive On Counseling can be transformative—but like any deep healing work, it takes trust, patience, and self-compassion. You don’t need to be fearless or “together.” You just need to be willing. Take one breath at a time. Honor your pace. And remember: preparing mentally isn’t about perfection—it’s about creating just enough space inside you for healing to begin.
Start Working With an EMDR Therapist in Asheville, NC
If you feel like EMDR therapy might be a good option for you or have more questions about what treatment might be best for you, then we are happy to help! Reach out to us today for a free, 15-minute consultation. Remember that you are not alone in this. Our team of caring trauma therapists would be happy to offer support from our Asheville, NC-based practice. If you are interested in learning more or ready to take the first step toward improving your mental health, follow these simple steps:
Meet with a compassionate trauma therapist
Begin your journey to healing and relief!
Other Services Offered by Strive On Counseling
At Strive On Counseling, we understand that trauma and depression are just one part of a larger picture of mental health. That’s why we offer a range of mental health services designed to support your overall well-being. In addition to online EMDR trauma therapy, our services include individual counseling, anxiety treatment, therapy for men’s issues, mindfulness coaching, Buddhist counseling, Cognitive Behavioral Therapy (CBT), and teletherapy/online therapy. Some other resources we offer include guided meditations, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please don’t hesitate to reach out and start your therapy journey in North Carolina today!