What Does EMDR Feel Like? A First Session Guide
By: Suki O Huallachain, MA, CCC | Port Coquitlam, BC
Key Points:
EMDR therapy can feel strange at first but is grounded and safe
Reprocessing helps your brain file away painful memories so they stop weighing you down
Many people notice emotions, body sensations, or connections during the first session
EMDR is not about reliving trauma it’s about reprocessing it
The first session might feel unusual, but for many, it’s the start of real relief
Why Starting EMDR Feels Different
If you’ve heard about EMDR therapy, you might have also heard that it can help fast. But what does EMDR actually feel like, especially in that very first session?
The truth is, it’s not like talk therapy where you spend most of the time sharing your story out loud. EMDR works in a different way. Instead of rehashing painful memories, your brain gets a chance to process them so they no longer hold the same power. That shift can feel both strange and surprisingly relieving.
What EMDR Reprocessing Feels Like
During EMDR, your therapist guides you through sets of bilateral stimulation. This could look like moving your eyes back and forth, listening to alternating tones, or feeling gentle taps. While this is happening, your brain brings up certain memories or images.
At first, the process can feel a little unusual. You might notice:
Emotions rising to the surface
Subtle shifts in your body (like tension easing or a heaviness lifting)
Surprising connections between past events and present feelings
A sense of distance from something that once felt overwhelming
A common way people describe it is like “organizing a messy drawer.” All the scattered, unfiled memories and emotions finally have a place to go. It’s not about reliving the pain, it’s about reprocessing it so your nervous system no longer reacts as if the danger is still happening.
The First EMDR Session: What to Expect
The very first session of EMDR may feel a bit strange. This is normal. You are grounded in the present, even as your brain pulls up past memories. Your therapist will guide the pace, making sure you’re not overwhelmed.
For some, the first session brings relief almost immediately. For others, it may take a few sessions before they notice big shifts. What matters most is that your brain and body are learning new patterns, ones that help you move through life without being pulled back into old pain.
Why EMDR Works This Way
When trauma or overwhelming stress happens, the brain doesn’t always process it properly. Instead of being stored as a regular memory, it can feel “stuck.” This is why certain triggers, like a sound, a smell, or a phrase can suddenly flood you with strong emotions.
EMDR gives your brain the chance to finish the job. By reprocessing, those memories get stored in a healthier way. They don’t disappear, but they lose their intensity. The memory becomes something you can recall without being consumed by it.
If you’re curious about the science behind EMDR, CAMH and the Canadian Psychological Association both provide excellent explanations of how it works and why it’s considered an evidence-based therapy.
Common Reactions After EMDR
After your first EMDR session, you might feel:
Lighter or more at ease
Tired, as if your brain has done a lot of work
More aware of connections between events in your life
Some emotional release, like crying or anger
These reactions are all normal. Some people also notice dreams or new insights in the days after a session. This is your brain continuing to process and integrate.
For more on how EMDR helps your body release trauma, you can explore our EMDR therapy page or read our article on healing trauma in the body.
EMDR Is Not About Reliving Pain
A common worry is that EMDR will make you re-experience trauma all over again. That’s not how it works. You don’t have to re-live every detail for EMDR to help. Instead, you stay grounded in the present while your brain makes sense of the past.
This is why many people find EMDR less overwhelming than expected. While it can bring up emotions, the process itself is designed to be safe and contained.
Healing Begins With the First Step
It’s natural to feel nervous about starting EMDR. Anything new especially something that involves facing emotions can feel intimidating. But for many, that first session marks the beginning of real change. The memories don’t go away, but they lose their weight. And you gain more freedom to live in the present.
FAQ About EMDR Therapy
Q: What does EMDR feel like in the first session?
A: In the first EMDR session, it can feel a little strange. Your brain may bring up memories while you’re still grounded in the present. You might notice emotions, body sensations, or surprising connections. For many people, this is the beginning of relief.
Q: Is EMDR the same as reliving trauma?
A: EMDR is not the same as reliving trauma. Instead of re-experiencing every detail, your brain reprocesses the memory so it stops triggering intense reactions. You remain present and grounded throughout the process.
Q: How fast does EMDR work?
A: People often ask how fast EMDR works. Some feel lighter after the first session, while others notice shifts over several sessions. Both experiences are normal. The important part is that your brain is learning to store memories in a healthier way.
Q: What happens after a session of EMDR?
A: After EMDR, you might feel tired, lighter, or notice new insights. Some people dream more vividly or connect dots they hadn’t seen before. These are signs that your brain is continuing to process after the session.
A Gentle Next Step
If you’re curious about EMDR but unsure of what to expect, you don’t have to figure it out alone. Working with a trained therapist gives you a safe space to explore the process at your pace.
At Serenity Counselling BC, we support adults who are ready to release the weight of past experiences and find freedom in the present. You can learn more about EMDR on our website or book a consultation to see if it feels right for you.
