What Does EMDR Feel Like? What to Expect in Your First Session

If you’ve heard about EMDR therapy, you probably know it’s different from traditional talk therapy. Maybe you’ve seen people on social media share their experiences, or a therapist recommended it to help with trauma, anxiety, or even self-doubt that won’t seem to go away.

But what does an actual EMDR session feel like? And what should you expect during your first one?

Let’s break it down.

Your First EMDR Session Isn’t What You Think

Most people assume EMDR means jumping straight into reprocessing traumatic memories. That’s not how it works.

Your therapist will spend your first session (and maybe a few after that) getting to know you, your history, and what you want to work on. They’ll also explain how EMDR works so you know what to expect.

Before doing any deep work, you’ll learn tools to keep yourself grounded. EMDR can bring up strong emotions, so your therapist will help you build coping skills to make sure you feel safe throughout the process.

When Reprocessing Starts, It’s Different for Everyone

Once you’re ready, the therapist will guide you to focus on a specific memory, feeling, or belief. At the same time, you’ll engage in some form of bilateral stimulation—usually eye movements, tapping, or sound.

This is where things get interesting.

• Some people feel strong emotions right away, like sadness, anger, or relief.

• Some experience physical sensations—tightness in the chest, tingling, or a sense of lightness.

• Others don’t feel much at all at first, which is completely normal.

Your brain is processing things in the background, even if it doesn’t feel like it in the moment.

Memories Might Shift—And That’s a Good Thing

As you continue, your brain might make unexpected connections. A memory that once felt unbearable may start to feel distant, like something that happened to you rather than something you’re still stuck in.

Some people suddenly remember details they hadn’t thought of in years. Others find that the emotions tied to a painful experience start to fade.

It’s not about erasing memories—it’s about making peace with them so they no longer control how you feel today.

You Might Feel Different Afterward

After a session, people describe feeling lighter, tired, emotional, or even a little disoriented. Your brain has been doing deep work, so it makes sense that you might need time to adjust.

Some people notice changes right away—less anxiety, fewer triggers, a shift in perspective. Others feel the effects more gradually. There’s no right or wrong way to experience EMDR.

EMDR isn’t about forcing yourself to relive trauma. It’s about helping your brain reprocess painful experiences in a way that feels safer and more manageable. It can be intense, but it’s also incredibly effective.

If you’re curious about EMDR but feeling unsure, that’s normal. At Rooted Therapy Houston, we aim to honor your pace and make sure you feel supported every step of the way. Click ‘Book a Session’ to get started on your EMDR journey today.

And if you ever wonder, Am I doing this right?—you are. Your brain knows what to do. You just have to give it the space to heal.