How Can You Reduce Distractions Before an Online EMDR Session?

How Can You Reduce Distractions Before an Online EMDR Session?

Short Answer: Before an online Eye Movement Desensitization and Reprocessing (EMDR) session, reducing distractions can make it easier to focus on the process and notice what comes up. Choose a private, reasonably quiet place, silence unnecessary notifications, let other people know you need uninterrupted time, and check your device, internet connection, audio, and bilateral stimulation setup before the session begins. You do not need a perfectly silent or specially designed room. The goal is simply to reduce avoidable interruptions so you can give the session your attention.

Key Takeaways

• Choose a private, reasonably quiet place where you are unlikely to be interrupted.
• Silence unnecessary phone, computer, and smartwatch notifications.
• Let other people in the home know when you need uninterrupted time.
• Take care of predictable needs such as pets, food, water, and bathroom breaks beforehand when possible.
• Test your device, camera, microphone, internet connection, and bilateral stimulation setup before the session.
• Close unrelated programs and browser tabs that may compete for your attention.
• Give yourself a few minutes to transition into the session instead of joining while doing something else.
• A small amount of background noise or an occasional interruption does not automatically ruin an EMDR session.
• With self-guided EMDR, reducing distractions is especially useful because you are managing the session environment and pacing yourself.

Why Do Distractions Matter During Online EMDR?

Online EMDR asks you to direct attention toward a target while also noticing thoughts, images, emotions, body sensations, and bilateral stimulation.

That does not mean you need perfect concentration every second.

But repeated interruptions can make it harder to stay engaged with the process.

For example, it may be difficult to focus if you are repeatedly:

• Checking text messages
• Answering work notifications
• Listening for someone at the door
• Responding to another person in the room
• Switching between browser tabs
• Dealing with a pet that needs attention
• Troubleshooting your technology

The EMDR International Association recommends setting up a quiet, comfortable, private space and minimizing distractions such as notifications and interruptions before an online session.

Choose a Space Where You Can Focus

You do not need a dedicated home office or therapy room.

A bedroom, study, living room, or another private space can work if it allows you to pay attention without frequent interruptions.

The main questions are:

• Can I speak freely here?
• Am I likely to be interrupted?
• Can I see and hear the screen comfortably?
• Can I sit in a position that works for the session?
• Can I stay here for the length of the appointment?

EMDRIA guidance for online therapy specifically emphasizes having a private place where the person feels comfortable enough to participate.

If you are working through PTSD, choose a space where you can discuss personal experiences without worrying about being overheard.

Privacy Can Reduce Distraction

Privacy is not only about confidentiality.

It can also affect concentration.

If you are constantly wondering whether someone can hear you, you may pay more attention to what is happening outside the room than to the session.

If possible:

• Close the door
• Tell household members that you are unavailable
• Choose a time when interruptions are less likely
• Use headphones if they help
• Move to another room if that gives you more privacy

You do not need complete isolation.

You simply want enough privacy that you are not repeatedly monitoring the environment.

Turn Off Unnecessary Notifications

Digital interruptions can be surprisingly distracting.

Before the session, consider silencing:

• Text notifications
• Email alerts
• Social media notifications
• Calendar reminders
• News alerts
• Work messaging applications
• Smartwatch notifications

You may also want to place your phone on Do Not Disturb unless you need it for the session or as a backup connection.

EMDRIA specifically recommends turning off notifications when preparing the environment for online EMDR.

Close Unrelated Programs and Browser Tabs

If you are using a computer for the session, close anything you do not need.

That may include:

• Email
• Work documents
• Social media
• Streaming services
• Shopping tabs
• News sites
• Messaging programs

This can help in two ways.

First, it removes visual temptations.

Second, closing other programs may reduce demands on your computer or internet connection.

Technological preparation guidance for online EMDR recommends closing other applications and limiting unnecessary competition for bandwidth when possible.

Let Other People Know You Need Uninterrupted Time

If you live with other people, tell them when the session will happen.

You do not need to explain what you will be discussing.

A simple statement can be enough:

“I have an appointment from 3:00 to 4:00. Please do not interrupt unless it is important.”

If useful, you can:

• Close or lock the door
• Put a note on the door
• Arrange childcare
• Ask someone else to answer deliveries
• Let family members know when you will be available again

The goal is not to control every possible interruption.

It is to reduce the predictable ones.

Prepare Pets Before the Session

Pets can sometimes be comforting during online therapy.

But they can also become distracting if they need food, a walk, or attention in the middle of processing.

Before the session, you might:

• Feed them
• Let them outside
• Make sure they have water
• Give them a comfortable place to settle

EMDRIA's online-session guidance specifically notes that pets can be comforting but recommends taking care of their needs beforehand so they are less likely to interrupt the session.

Check Your Technology Before You Begin

Technical problems can pull attention away from the session.

You do not need an elaborate setup, but it can help to check:

• Your internet connection
• The telehealth platform
• Your camera
• Your microphone
• Your speakers or headphones
• Your device battery
• Any bilateral stimulation technology you will use

If possible, log in a few minutes early rather than trying to troubleshoot everything after the appointment has begun.

EMDRIA technological guidance recommends becoming familiar with the platform and allowing time to log in and become comfortable before the session.

Make Sure You Can See the Screen Comfortably

If visual bilateral stimulation will be used, screen positioning matters.

You may want to:

• Position the device at a comfortable height
• Sit far enough away to see the full visual movement
• Increase the screen size if needed
• Use a laptop, desktop monitor, or tablet rather than a very small display when practical

The exact setup will depend on the form of bilateral stimulation being used.

Online EMDR can use visual, auditory, or other therapist-guided forms of bilateral stimulation, and the therapist can explain the setup being used for the session.

Prepare Headphones if You Use Audio

If the session uses alternating audio or you simply hear the therapist better with headphones, have them ready beforehand.

Check:

• Whether they are charged
• Whether the volume is comfortable
• Whether both sides are working
• Whether the microphone works if needed

You do not want to spend the first part of the appointment searching for headphones or trying to pair them with the device.

Have a Backup Plan for Technology Problems

Even good internet connections occasionally fail.

For therapist-guided online EMDR, ask beforehand what you should do if:

• The video freezes
• The audio cuts out
• The call drops
• The platform stops working

The backup plan may be as simple as reconnecting or switching to another agreed-upon method of communication.

EMDRIA's online guidance specifically recommends discussing what will happen if the technology or connection fails during processing.

Knowing the plan ahead of time can keep a brief technical problem from becoming a major distraction.

Take Care of Basic Needs First

Small physical needs can become much more noticeable when you are trying to concentrate.

Before the session, consider:

• Using the bathroom
• Getting water
• Eating if it is normally time for a meal or snack
• Adjusting the room temperature
• Finding a comfortable seat

You do not need to create a special ritual.

You are simply removing predictable reasons to leave the session.

Keep Useful Items Within Reach

A few items may be helpful during an online session.

For example:

• Water
• Tissues
• Headphones
• A notebook
• A grounding object
• Any notes you wanted to discuss

Keeping these items nearby can prevent you from getting up repeatedly to find them.

EMDRIA's online preparation guidance suggests gathering any relevant materials before the appointment begins.

Give Yourself a Transition Period

One of the easiest ways to become distracted during an online session is to join while your attention is still somewhere else.

For example, you may finish a work call at 2:59 and immediately join therapy at 3:00.

You might still be thinking about:

• Work
• Email
• A conversation
• Household tasks
• Something you were watching
• What you need to do afterward

If possible, give yourself a few minutes before the session.

You might:

• Close your work programs
• Put your phone away
• Get water
• Sit quietly
• Look around the room
• Take a few slower breaths
• Review what you want to focus on

EMDRIA recommends grounding and mentally preparing before online sessions rather than treating them exactly like another video meeting.

Do You Need Complete Silence?

No.

Ordinary background noise does not automatically prevent online EMDR.

You may hear:

• Traffic
• A neighbor
• An air conditioner
• A dog outside
• Someone moving in another part of the home

The important question is whether the sound repeatedly pulls you away from the process.

If not, it may not matter much.

Trying to create perfect conditions can sometimes become another distraction itself.

Aim for reasonably quiet, not perfectly silent.

What If You Are Interrupted Anyway?

Interruptions happen.

A delivery may arrive.

A pet may bark.

Your internet may briefly freeze.

Someone may knock on the door.

One interruption does not mean the session has failed.

Deal with the interruption, return your attention to the session, and let the therapist know if you need a moment to reconnect with the target.

The goal is to reduce avoidable distractions, not guarantee that nothing unexpected will happen.

Should You Multitask During Online EMDR?

It is generally more useful to treat the appointment as dedicated time.

Avoid trying to:

• Answer email
• Fold laundry
• Cook
• Work on another computer
• Browse social media
• Respond to messages

Some ordinary movement may be completely fine, but actively multitasking can compete with the attention the EMDR process requires.

What About Self-Guided EMDR?

Reducing distractions is especially relevant with Virtual EMDR, because the program is self-guided and you manage your own environment, timing, pacing, and breaks. Virtual EMDR also allows users to adjust the available visual or audio bilateral stimulation settings.

Before beginning a self-guided session, you might check:

• Do I have enough uninterrupted time?
• Is my phone silenced?
• Have I closed unrelated programs?
• Can I see or hear the bilateral stimulation clearly?
• Is the room private enough for me to focus?
• Have I taken care of predictable interruptions?
• Do I have water or anything else I want nearby?

Because the program is self-guided, you can also pause if an interruption occurs and continue when you are ready.

Conclusion

Reducing distractions before online EMDR does not require creating a perfect therapy room.

A few practical steps can make the session easier to focus on:

• Choose a reasonably private space.
• Silence unnecessary notifications.
• Let other people know you need uninterrupted time.
• Take care of predictable needs beforehand.
• Check your device and bilateral stimulation setup.
• Close unrelated programs.
• Give yourself a few minutes to transition into the session.

Current EMDRIA guidance recommends many of these same steps for online EMDR preparation, including privacy, reducing interruptions, preparing technology, and becoming familiar with the online setup before the session begins.

The goal is simple:

Reduce the distractions you can control so that, once the session begins, you can give most of your attention to the EMDR process.