What to Expect in EMDR Therapy

Before you start: the free 15-minute consultation

Your first step is a free, no-obligation 15-minute phone consultation with Kyle or Marissa. You can book it on our Get started page.

The consultation is a chance to share a little about what's bringing you in, ask questions and see whether we're a good fit. You don't need to go into detail about what happened.

It helps to have your benefits details handy, along with any questions you'd like to ask. We can bill most insurance companies directly. If you'd rather write first, email Kyle.Poon@kppsychological.com. We reply to messages within 48 hours, Tuesday to Friday.

All sessions are online, for people who are physically in Alberta at the time of the session.

This short video from Kyle covers things that are helpful to know before you begin.

First sessions: your history and goals

We start by understanding where you are now, what you have been carrying, and what you want to feel different. Then we plan together.

We'll ask about what's bringing you in, how it affects your daily life, your history and your hopes for therapy. You choose how much to share, and you don't need to describe traumatic events in detail at this stage.

We'll also go over informed consent and the limits of confidentiality, meaning the situations where the law requires us to share information. Because sessions are online, we'll agree on a plan and a way to reconnect if the video call drops, including a phone backup. At each session, we'll confirm your location and an emergency contact.

This is Phase 1 of EMDR, History and Treatment Planning. Together, we decide which memories, triggers or goals to focus on, and in what order.

Preparation: building calm and coping skills

Preparation comes first and its length varies. The goal is for you to feel steady, with ways to calm your body and mind, before any memory processing begins.

We'll practise skills together, such as:

• Calm place. Picturing a place, real or imagined, where you feel calm, and noticing how that feels in your body.
• Containment. Imagining a container where upsetting thoughts or memories can wait until your next session.
• Butterfly hug. Crossing your arms over your chest and gently tapping each side in turn, as a simple way to settle yourself.
• Grounding. Bringing your attention back to the present, for example by feeling your feet on the floor or naming things you can see.

You know your own body, so we'll keep checking what helps and what doesn't. If you often feel numb or far away when you're stressed, we may spend longer on this phase.

To see what grounding looks like in practice, watch Kyle's short video.

Processing sessions: what happens, step by step

When you feel ready, we begin processing. A typical processing session looks like this:

1. Check in. We start by reviewing how you've been and anything you noticed since your last session.
2. Set up the memory. We choose one memory together. You notice the image that stands out, the negative belief about yourself that goes with it, and the belief you'd rather have. Then you give two quick ratings, explained below.
3. Short sets of bilateral stimulation. You hold the memory in mind while following eye movements on screen, tapping, or tones through headphones. After each set, we pause and you briefly say what you noticed.
4. Strengthen the new belief. When the memory feels less upsetting, we link it with the more helpful belief you chose.
5. Body scan. You check for any leftover tension in your body, and we process it if needed.
6. Close the session. We leave time at the end to help you feel settled, even if the memory isn't finished yet.

You don't need to describe the memory in detail, and you don't have to make anything happen. A few words about what you notice is enough. Thoughts, feelings, images and body sensations may shift from set to set.

Processing can feel intense at times, and this video from Kyle explains why that can be a normal part of EMDR.

You can pause whenever you need to, and we'll use your calming skills together before deciding what's next.

After a session: common reactions and self-care

Processing can continue between sessions. Memories may surface, you may feel tired or emotional, and some people notice more dreams or images for a short time.

Cleveland Clinic describes EMDR as having "very low risks." The negative effects people commonly report are negative thoughts or feelings between sessions.

EMDRIA suggests keeping a journal and using calming techniques between sessions. A few other things can help:

• Leave buffer time. Plan a quiet break after each session, rather than rushing into something busy.
• Use your skills. Try your calm place, containment, the butterfly hug or grounding.
• Go gently. Rest if you're tired, and be kind to yourself about whatever comes up.

If something feels like too much, contact us. We reply to messages within 48 hours, Tuesday to Friday. We are not an emergency service, so if you're in crisis, call or text 9-8-8 or call 911.

For a few practical tips that can make EMDR feel more manageable, watch this short video.

How we track progress

We use two quick rating scales, alongside how things are going in your daily life.

• Distress rating (SUD), 0 to 10. SUD stands for Subjective Units of Disturbance. You rate how upsetting a memory feels right now, where 0 is neutral and 10 is as upsetting as you can imagine.
• Belief rating (VOC), 1 to 7. VOC stands for Validity of Cognition. You rate how true a positive belief about yourself feels, where 1 is completely false and 7 is completely true.

There are no right or wrong answers. The numbers are simply a way to notice what's changing from session to session.

We also come back to the goals you set at the start, such as sleep, work or relationships. Our aim is to help you reduce distress, restore daily functioning, and feel more connected to yourself and your life.

Finishing and follow-up

As we near the end, we check that the memories we worked on still feel settled. We also look at present-day triggers and upcoming situations that still feel hard, and practise how you'd like to handle them.

Ending is a decision we make together, at a pace that feels right for you. Our aim is to help you move beyond simply coping, from surviving to thriving.

If something new comes up later, you're welcome to reach out. Current clients can book sessions in Owl Practice. If another kind of support would suit you better, we'll help you find an appropriate referral.

Consent: you are in control

Informed consent isn't a one-time form. It happens at every stage, and everything is explained before we do it.

• You choose which memories we work on, and when.
• You don't have to retell every detail aloud.
• You can ask to change the type or speed of bilateral stimulation.
• You can pause or stop at any time. If you want to stop, we stop.

EMDR follows a structured 8-phase protocol, but we adapt it to your situation. You know your own body, and we'll follow your lead.

Common questions

Book a free 15-minute consultation

Written by Kyle Poon, M.Ed., R.Psych, EMDRIA Approved Trainer and Consultant · Reviewed September 2026

Sources

• Cleveland Clinic: EMDR Therapy: What It Is, Procedure & Effectiveness
• EMDRIA: Experiencing EMDR Therapy
• EMDRIA: Your Guide to a Successful Online EMDR Therapy Session: Tips for Clients