Preparing for Your First Virtual EMDR Session: What to Expect

emdrtherapytelehealth
Written By Norman Cerny

Starting EMDR therapy especially online can bring up a mix of curiosity, hope, and understandable nerves. Whether you’re new to therapy or transitioning from traditional talk therapy, preparing for your first virtual EMDR session can help you feel grounded and confident as you begin this work.

Virtual EMDR has been shown to be just as effective as in-person EMDR, and with the right setup, it can feel just as connected, safe, and transformative. Below is a simple guide to help you know what to expect and how to prepare.

1. What is EMDR

EMDR (Eye Movement Desensitization and Reprocessing) is a therapy approach that helps the brain process overwhelming or unhealed experiences. Instead of retelling every detail of a memory, EMDR uses bilateral stimulation (eye movements, tapping, or tones) to help your brain shift from “stuck” responses into calmer, more adaptive ones.

In virtual sessions, your therapist will guide you through EMDR in the same structured way as in person, using either an online BLS tool, tapping, or audio cues.

2. Before Your First Virtual Session

Prepare Your Space

Choose a place where you can feel:

  • Physically comfortable

  • Emotionally safe

  • Free from interruptions

Consider using headphones, a blanket, or soft lighting if it helps you feel grounded. Some folks even like to have a stuffie with them.

Have Your Tech Ready

A stable internet connection, a charged device, and working audio/video are essential. Many clients also benefit from:

  • Headphones for privacy

  • A mouse (if your EMDR platform uses tracking on the screen)

  • A safe, stable camera angle

Virtual EMDR runs smoothly when the technology does your therapist will help you troubleshoot anything that comes up.

Have a Comfort Plan Nearby

It can help to have:

  • A glass of water

  • A grounding object (stone, blanket, scented lotion, etc.)

  • Tissues

  • A notebook

These items support emotional regulation as you process.

3. What Happens in the First EMDR Session

Your first EMDR session usually focuses on preparation, not deep trauma processing. Expect to cover:

• Building Safety & Trust

Your therapist will check in about your goals, strengths, and support system.

• Learning Stabilization Skills

Before EMDR reprocessing begins, you’ll learn grounding tools such as tapping, breathing, Safe Place visualization, or imagery skills. These help regulate your nervous system and keep EMDR work safe.

• Reviewing How Virtual EMDR Works

Your therapist explains:

  • How bilateral stimulation will be delivered

  • What "sets" are

  • How to use your stop signal

  • What to do if emotions feel strong or if dissociation happens

This is part of building “relational attunement” even through the screen.

4. What It Feels Like During EMDR (Later Sessions)

As reprocessing begins in future sessions, you’ll be asked to:

  • Bring up a disturbing memory

  • Notice associated thoughts, emotions, and sensations

  • Follow your therapist’s bilateral stimulation cues

Most clients experience:

  • Emotional shifts

  • Changes in body sensations

  • New insights

  • A decrease in emotional intensity (your SUD rating)

You do not need to describe every detail of your memory for EMDR to work.

5. Safety Features in Virtual EMDR

Stop Signal & Grounding Options

You and your therapist will establish a clear stop signal before beginning. You will also practice grounding techniques to stay present and safe.

Emergency & Crisis Planning

Your therapist will ask for your physical location at the start of each appointment and review protocols for emergencies or dissociation.

Gradual, Attuned Processing

Virtual EMDR incorporates:

  • Graduated targets

  • Close monitoring of SUD levels

  • Extra attunement for signs of overwhelm

Your therapist is trained to pause, slow down, or change course if needed.

6. After Your EMDR Session

It’s normal to notice shifts between sessions. You may experience:

  • Lightness or relief

  • Continued emotional processing

  • Vivid dreams

  • Temporary fatigue

Your therapist will talk with you about what to expect and how to support yourself in the hours and days after the session.

Journaling, grounding exercises, and self-care are helpful during this period.

7. Final Thoughts: You Don’t Have to Be “Ready” Just Willing

It’s normal to feel unsure or anxious before your first EMDR session. Virtual EMDR is designed to be collaborative, contained, and safe, and the pace is always tailored to your nervous system not the clock.

Preparing your space, understanding the structure, and knowing what to expect helps create a strong foundation for healing.

If you’re beginning this journey, you’re already doing the brave part.

Norman Cerny
Previous

EMDR When You’re Autistic: What to Expect, What You Can Control, and Why It Doesn’t Have to Be Scary