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What to Expect as You Begin EMDR Therapy
- Jessicah Walker Herche, PhD, HSPP
- 3 days ago
- 5 min read
Beginning EMDR therapy often brings a mix of hope, curiosity, and uncertainty.
You may have heard stories of people whose lives changed through EMDR. You may also have read that trauma processing can feel emotionally intense.
Naturally, many people wonder: What should I expect?
The truth is that there isn’t one “right” way to experience EMDR.
Some people notice meaningful shifts after their first processing session. Others notice subtle changes over time. Some feel emotionally tired, while others leave feeling lighter than they have in years.
All of these experiences can be part of the healing process.
Rather than trying to predict exactly how your experience will unfold, it can be helpful to understand what EMDR is designed to do and how your therapist will support you along the way.
EMDR Doesn’t End When the Session Ends
One of the unique aspects of EMDR is that your brain may continue processing after you leave the therapy office.
As your brain begins making new connections, you may notice shifts in your thoughts, emotions, dreams, memories, or physical sensations over the hours and days that follow. Some people describe suddenly seeing an old experience from a different perspective. Others notice memories they hadn’t thought about in years. Some simply feel tired.
And sometimes, you may notice very little between sessions.
None of these responses necessarily indicate whether EMDR is “working.” Every nervous system processes differently.
What You Might Notice Between Sessions
Everyone’s experience is unique, but some common experiences include:
feeling emotionally or physically tired
vivid dreams
new memories surfacing
new insights
feeling lighter or more at peace
increased emotions for a day or two
feeling more emotionally sensitive
little or no noticeable changes between sessions
Healing rarely follows a straight line.
One session may feel emotionally intense. The next may feel surprisingly quiet. Both can be meaningful parts of the process.
How Long Can These Feelings Last?
This is one of the most common questions clients ask.
For many people, any increased emotional sensitivity settles within a day or two. Others notice subtle processing continuing throughout the week, perhaps through dreams, memories, or new perspectives that emerge between sessions.
There isn’t a universal timeline because there isn’t a universal nervous system.
If something feels more intense than expected, continues for longer than anticipated, or leaves you feeling concerned, let your therapist know. EMDR is a collaborative process, and your therapist can help determine whether what you’re experiencing is expected processing or whether adjustments would be helpful.
Does Feeling Worse Mean It’s Working?
Many people worry that feeling more emotional after a session means something has gone wrong.
Others worry that if they don’t feel much at all, EMDR isn’t working.
Neither assumption is necessarily true.
Healing isn’t measured by how distressed you feel after a session, and it isn't measured by how dramatic the experience is. Sometimes meaningful healing feels surprisingly quiet. Sometimes your nervous system needs time to integrate what happened in session before you notice any changes.
Rather than evaluating each session as “good” or “bad,” it can be more helpful to notice gradual shifts over time. If you’re curious about the research behind EMDR, we’ve written more about its effectiveness here.
Productive Processing Doesn’t Mean Feeling Overwhelmed
A common misconception is that trauma therapy requires pushing through intense emotional pain in order to heal.
That isn’t the goal.
EMDR is designed to help your brain process difficult experiences while staying within a level of activation your nervous system can tolerate. Throughout the process, your therapist is continually paying attention to how you’re responding and helping you move at a pace that feels manageable.
If you begin feeling too overwhelmed, that’s important information - not a sign you’ve failed or that therapy isn’t working.
Sometimes the most therapeutic decision is to slow down.
How Your Therapist Supports You
EMDR is much more than the processing phases people often hear about. In fact, processing is just one part of an eight-phase treatment approach designed to support safe, thoughtful healing.
Your therapist is tracking and assessing how you’re doing, helping you strengthen coping skills, checking in about your level of activation, and adjusting the pace of therapy based on what your nervous system needs.
Some sessions focus on processing. Others focus on stabilization, resourcing, or strengthening your ability to feel grounded before returning to difficult memories.
This flexibility is an important part of thoughtful trauma therapy.
Signs EMDR May Be Helping
Progress doesn’t always look the way people expect.
Rather than dramatic breakthroughs every session, you may begin noticing small shifts, such as:
thinking about a painful memory with less emotional intensity
feeling less physically activated when remembering difficult experiences
responding differently in situations that once felt overwhelming
feeling more compassionate toward yourself
noticing greater flexibility in your thinking
feeling more present in your daily life
These changes often happen gradually, becoming easier to recognize when you look back over weeks or months rather than days.
Caring for Yourself Between Sessions
Beginning trauma work asks a lot of your nervous system.
Many clients find it helpful to approach EMDR days with a little extra gentleness.
You might consider:
staying hydrated
prioritizing sleep
spending time in nature
engaging in gentle movement
journaling if it feels supportive
allowing yourself extra rest if needed
reducing unnecessary stressors when possible
Most importantly, try not to judge your experience. Healing looks different for everyone.
You Don’t Have to Figure It Out Alone
Beginning EMDR can feel hopeful, unfamiliar, and sometimes even a little intimidating. Having questions along the way is completely normal.
If something feels confusing, more intense than expected, or you’re simply wondering whether what you’re experiencing is typical, let your therapist know. Those conversations are part of the work.
Healing doesn’t happen by getting everything “right.” It happens within a relationship where you feel safe enough to ask questions, move at a pace that fits your nervous system, and trust that you don’t have to navigate the process alone.
Considering EMDR Therapy?
If you’re wondering whether EMDR might be the right fit for you, working with a therapist trained in trauma and EMDR can help you better understand the process and determine whether it’s appropriate for your goals.
At Cadence Psychology Studio, we provide thoughtful, trauma-informed EMDR therapy that honors both the science of healing and the uniqueness of each person’s nervous system.
We offer in-person EMDR therapy in Fishers, Indiana, as well as secure online therapy throughout Indiana and PSYPACT-participating states.
About the Author
Jessicah Walker Herche, PhD, HSPP, is a counseling psychologist and founder of Cadence Psychology Studio, a therapy practice in Indiana. She specializes in working with high-achieving adults and couples to navigate trauma, anxiety, and relationship challenges, offering care that is both clinically grounded and deeply relational.
Disclaimer: The information provided on this blog is for educational purposes only and is not intended to replace professional psychological care, professional medical advice, diagnosis, or treatment.
