What Is EMDR Therapy Like? A Session-by-Session Guide from a Trauma Therapist
When people first reach out to me about EMDR therapy in Pasadena, CA, their voices often carry a mix of hope and uncertainty.
They’ve heard EMDR can be transformative, but they’re unsure what actually happens in a session. Some imagine hypnosis or erasing memories. Others picture something intense and intimidating. The truth? EMDR is structured, collaborative, and often gentler than people expect.
I’d like to walk you through what EMDR looks like, step by step, so you can approach it with more clarity — and maybe even a little excitement about what’s possible.
Step One: Building the Foundation
Your first session isn’t about diving straight into painful memories. It’s about slowing down. I’ll spend time learning about you — not just your symptoms, but your history, your strengths, and what safety looks like for you. We talk about what’s bringing you in, what’s been weighing on you, and what you hope life could feel like without that weight.
In this stage, we also decide together what memories or experiences we might target first. Sometimes these are clear; other times, we start with the smaller pieces before tackling the bigger events.
Step Two: Preparation and Resourcing
If EMDR is the journey, preparation is packing your backpack with the right tools. We practice grounding techniques, safe-place visualizations, and other calming strategies so you can regulate your emotions if anything gets overwhelming. You’ll also try out bilateral stimulation — the rhythmic left-right movement used in EMDR — whether through eye movements, hand taps, or audio tones. This step helps your brain get comfortable with the process before we touch any trauma at all.
Step Three: Processing Memories
When you’re ready, we’ll begin the reprocessing work. You’ll briefly bring a memory to mind — not to dwell on it, but to let your brain make new connections while I guide you through bilateral stimulation. I’ll ask you to notice what comes up — thoughts, feelings, body sensations — and we’ll follow the natural flow of your mind.
This is where the magic of EMDR often happens. Your brain starts linking old memories to new insights, softening the emotional charge. It’s not uncommon for clients to say, “It feels further away now,” or, “I see it differently.”
Step Four: Installing the Positive Belief
Once the memory feels less distressing, we work on strengthening a belief that empowers you. If an old memory left you feeling “I’m powerless,” we might install “I can protect myself now.” This step is about giving your nervous system a new story to hold.
Step Five: Closing and Integration
Each session ends with grounding, so you leave feeling steady. Between sessions, we talk about how things are shifting in daily life — sometimes subtly, sometimes dramatically. Integration is just as important as the reprocessing itself.
Why EMDR in Pasadena, CA, Might Be Right for You
If you’ve tried traditional talk therapy but still feel stuck, EMDR can offer a way forward. In my Pasadena practice, I often combine EMDR with Internal Family Systems (IFS) and somatic work, so we’re not just reprocessing memories in the mind — we’re addressing where they live in the body.
If you’re ready to explore EMDR therapy in Pasadena, CA, I’d be honored to walk this path with you. You don’t have to face these memories alone. You can start EMDR therapy by following these simple steps:
Contact me today to schedule a free 15-minute consultation.
Meet with trained therapist Thomas Blake
Start getting unstuck and heal!
Other Services Offered at Thomas Blake Therapy
At Thomas Blake Therapy, I understand that you may be struggling to overcome more than one issue. This is why I’m happy to provide support through EMDR Therapy and other services, including LGBTQ LGBTQ-affirming therapy to support and advocate for the experiences of LGBTQ+ individuals. I also offer Narrative Therapy, where I will work collaboratively with you to dissect the problematic story of your life and reshape that dialogue. In addition, I’m happy to offer Ketamine-Assisted Psychotherapy to accelerate healing in patients who have struggled to heal from chronic emotional pain due to treatment resistance. If any of these services resonate with you, please reach out. My online therapy services are offered in California and New Jersey. For more about me and my services, check out my Bio and Blog today!
