Proper preparation can significantly enhance the effectiveness of your EmEase processing sessions. This guide will help you create the right conditions—both externally and internally—for productive self-EMDR work.
Creating the Right Environment
Physical Space
Privacy: Choose a location where you won't be interrupted
Comfort: Use a comfortable chair or position that you can maintain for the duration
Distractions: Silence notifications and remove potential interruptions
Lighting: Adjust to a comfortable level that allows you to see the screen clearly
Sound: Consider using headphones if you're using audio bilateral stimulation
Time Considerations
Allow buffer time: Schedule 15-30 minutes before and after your session
Avoid rushing: Don't plan sessions when you need to immediately transition to another activity
Time of day: Notice when you feel most emotionally regulated and schedule sessions then
Session length: Start with shorter sessions (10-15 minutes) and gradually increase as comfortable
Mental Preparation
Readiness Assessment
Before beginning, ask yourself:
Am I in a reasonably calm state to start processing?
Do I have the energy to engage with emotional material?
Am I free from the influence of substances that might affect processing?
Do I have time to rest afterward if needed?
If you answer "no" to any of these questions, consider postponing your session or doing only grounding exercises.
Setting Intentions
Take a moment to clarify:
What target you'll be working on
What you hope to achieve in this session
Your commitment to self-compassion throughout the process
Emotional Regulation
Pre-session grounding: Consider doing a brief grounding exercise before starting
Resource activation: Briefly recall a positive memory or strength you can draw upon
Window of tolerance: Remind yourself you can pause or stop if emotions become overwhelming
Practical Preparation
Target Selection
Review your targets in the Journey section
Select a specific target to focus on, or choose "Quick Session" for a less structured approach
If you're new to EmEase, start with a target that has a moderate distress level (4-6)
Session Settings
Decide in advance:
Session duration: How long you want to process
Movement pattern: Which bilateral stimulation pattern you prefer
Speed: What pace feels engaging but not overwhelming
Stimulus type: Whether you prefer visual, audio, or both
Physical Comfort
Use the restroom before beginning
Have water nearby
Consider having a comfort item (blanket, stress ball, etc.) within reach
Wear comfortable clothing
Post-Session Planning
Decide in advance:
How you'll transition after the session
What self-care activity you might do afterward
Whether you want to journal or record insights
How you'll ground yourself if needed
For First-Time Users
If this is your first EmEase session:
Start with a brief 5-10 minute session
Choose a mildly distressing target rather than your most difficult memory
Familiarize yourself with the pause and stop buttons
Plan to do a grounding exercise afterward regardless of how you feel
Give yourself permission to be a beginner at this process
When Not to Proceed
Consider postponing your session if:
You're experiencing a crisis or acute emotional distress
You're extremely tired, hungry, or otherwise physically depleted
You have major responsibilities immediately after the session
You're under the influence of substances that affect emotional processing
You feel unsafe in your current environment
Starting Your Session
Once you've completed your preparation:
Navigate to the Session tab
Select your target or choose "Quick Session"
Rate your current distress level
Optionally complete a grounding exercise
Adjust your session settings
Tap "Begin Session" when ready
Remember that preparation is part of the healing process. The care you take in setting up your session demonstrates your commitment to your well-being.
If you consistently find it difficult to prepare for sessions, consider starting with just grounding exercises until you feel more comfortable with the process. There's no rush—healing happens at its own pace.