First Timer to EMDR? What to Expect.

Whether you’re navigating anxiety, depression, or overcoming past traumas, we’re here to provide a safe space for growth and healing. Our evidence based approaches blend therapy, mindfulness, and holistic practices to nurture your well-being. We can help you take the next step.

Janay Langford is a Licensed Clinical Social Worker (LCSW) and is the owner of Desert Sage Counseling in St. George, Utah. She specializes in Trauma using an Eye Movement Desensitization Reprocessing (EMDR) therapeutic approach. She also assists clients in navigating life transitions, grief and loss, stress management, relationships, anger management, faith crisis and addiction.

What to Expect During Your First EMDR Therapy Session

Starting EMDR (Eye Movement Desensitization and Reprocessing) therapy for the first time can feel both hopeful and intimidating—but knowing what to expect can make the process much more comfortable. EMDR is a structured, evidence-based therapy used to help people heal from trauma, anxiety, and distressing memories by changing how those memories are stored in the brain.

Here’s a simple, reassuring breakdown of what typically happens during your first few sessions:

1. You Won’t Jump Into Trauma Right Away

Many people think EMDR starts with reliving difficult memories immediately, but that’s not the case. Early sessions focus on getting to know you, understanding what you want help with, and making sure EMDR is the right fit.

Your therapist will ask about:

• Your history

• Your symptoms

• What you hope to get out of therapy

This is a gentle conversation, not an interrogation.

2. You’ll Learn How EMDR Works

Your therapist will explain the EMDR process step by step, including how bilateral stimulation works (eye movements, tapping, or sounds). You’ll also learn the basic phases of EMDR and how they help your brain process stuck or overwhelming memories.

Think of it as orientation—you’ll understand the “why” behind the method before trying anything.

3. You’ll Practice Coping and Calmness Skills

A key part of early EMDR sessions is learning how to stay grounded and safe during emotional work. Your therapist may guide you in:

• Deep breathing

• Visualization exercises

• Creating a “safe or calm place” in your mind

• Mind-body techniques to use between sessions

These tools help you handle difficult feelings that may come up later in therapy.

4. Processing Doesn’t Begin Until You’re Ready

Actual EMDR processing—where you focus on a memory while your therapist guides eye movements—only happens after you feel safe, prepared, and emotionally supported.

Your first session will likely not include processing unless you and your therapist decide you’re ready.

5. It’s Normal to Feel Nervous

Many first-timers feel unsure or curious about EMDR. Your therapist expects that and will guide you through everything at your pace. You’re encouraged to ask questions, share concerns, and set boundaries.

Remember: you’re in control of the process.

In Short…

Your first EMDR session is about building trust, learning the process, and preparing your nervous system—not diving into the hardest parts of your experience. With the right therapist and the right pacing, EMDR can be a powerful, life-changing tool for healing. Questions? Contact Desert Sage Counseling today in St. George, Utah.