What Should I Think About During EMDR?

If you are preparing for EMDR therapy, you might wonder what is supposed to go through your mind during a session. It’s natural to want clear instructions on where to focus your attention. However, EMDR therapy works differently from traditional talk therapy. So much so, there’s no "right" way to think during the process.

The Mechanics of the Session

During an EMDR session, you engage in bilateral stimulation. This usually involves eye movements or taps/sounds that alternate between your left and right sides. While this happens, you focus on a troubling memory or experience. The goal is not to force specific thoughts or direct your mind in one particular direction. Instead, you simply notice whatever naturally comes up.

It’s common to worry about whether you’re thinking the correct thoughts or processing things properly. However, EMDR isn’t about your effort; it relies on the fact that your brain is biologically wired to heal itself. The therapy simply creates the right environment for that natural process to take over.

Embracing the Distractions

During the bilateral stimulation, your mind might jump around quite a bit. You could start with one memory and suddenly find yourself thinking about something completely different. For example, you might notice a specific smell, a physical sensation, or a random experience from years ago. This is exactly what’s supposed to happen. So don’t panic, it’s a normal part of the process.

Think of it like watching clouds move across the sky. You’re not controlling where they go; you’re simply watching them as they pass. Some thoughts will feel important, while others might feel out of place. All of these experiences are how your brain naturally sorts through information.

What You Might Feel and See

While every experience is unique, you may notice some common patterns along the way. Your body will often speak first; you may feel a sudden tightness in your shoulders or a comforting warmth spreading through your chest. Emotions can arrive in waves as well. It’s perfectly normal to move from deep sadness to a sense of relief all within a single session.

Your memories might not tell a neat, start-to-finish story. Instead, you might experience quick flashes of color or the echo of a conversation stored deep in your mind. Sometimes, a long-forgotten moment will drift to the surface simply because it is finally ready to be understood.

You Remain in Control

The therapist’s role is to help you stay grounded while your mind does the work. If things start to feel too overwhelming, the process can be paused. You are always in control, and the bilateral stimulation can stop at any point during the session.

Between sets of movements, you will be asked what you are noticing. This isn’t a test, and there are no wrong answers. You’re simply reporting your experience. This feedback helps your therapist understand how the processing is going and whether any adjustments are needed.

Letting Your Brain Do the Heavy Lifting

Your brain has an innate capacity to process difficult experiences. During EMDR, you don’t need to figure things out or try to solve problems with logic. Instead, you allow your mind to make its own connections beneath conscious awareness.

Some sessions might feel productive, while others may seem scattered, and both are valuable. Healing often looks different than what we imagined, and breakthroughs can happen when you least expect them.

Starting Your Own Process

When considering EMDR therapy for trauma or anxiety, you need to come as you are and trust the process. While the bilateral stimulation creates the pathway, your brain will determine the direction.

When you’re ready to learn more, reach out to make an appointment. We can talk about your specific goals and explore how working with an EMDR-trained therapist might help you finally leave these old patterns behind.