What Should You Bring to an EMDR Session?

What Should You Bring to an EMDR Session?

Short Answer: You usually do not need to bring anything special to an Eye Movement Desensitization and Reprocessing (EMDR) session. The most useful things are whatever helps you feel comfortable, remember what you want to discuss, and stay focused on the session. That might include water, tissues, a notebook, relevant notes, or a familiar grounding object. For online EMDR, it can also help to have headphones, a charged device, and a private, comfortable space. EMDR does not require a special kit or a long list of supplies.

Key Takeaways

• You generally do not need special equipment for an EMDR session.
• Water, tissues, and a notebook can be useful but are optional.
• Bringing brief notes about memories, triggers, or questions can help if you tend to forget what you wanted to discuss.
• A familiar grounding or comfort object may be useful for some people.
• For online EMDR, privacy, a reliable device, and headphones may matter more than bringing physical items.
• You do not need to bring detailed written accounts of distressing memories unless you personally find that useful.
• With self-guided EMDR, the main preparation is having a workable space, enough time, and the device you will use for the session.

Do You Need to Bring Anything Special?

Usually not.

EMDR is not a treatment that depends on bringing special equipment, worksheets, or supplies to every session.

In many cases, you can simply arrive and participate.

The most useful items are usually ordinary things that make the session easier or more comfortable.

That might include:

• Water
• Tissues
• A notebook
• A pen
• Brief notes
• A comfort or grounding object

EMDRIA guidance for online sessions suggests that clients may find items such as water, tissues, cushions, blankets, journals, or familiar objects helpful, depending on personal preference.

Should You Bring Water?

You can.

Water is not required for EMDR, but having it nearby can be convenient during any therapy session.

You may appreciate being able to take a sip:

• Before processing
• Between parts of the session
• During a pause
• At the end of the session

For online EMDR, simply placing a water bottle or glass nearby before the session begins can prevent unnecessary interruptions.

Should You Bring Tissues?

Tissues can be useful, but there is no assumption that you will cry.

Some people become emotional during EMDR.

Others do not.

Bringing tissues is simply practical in the same way it might be for any emotionally focused conversation.

Many therapy offices already provide them, so you generally do not need to bring your own unless you prefer to.

Should You Bring a Notebook or Journal?

You can, especially if writing helps you remember things.

A notebook may be useful for recording:

• A question you want to ask
• A target you want to discuss
• A recent trigger
• A dream or memory that came up between sessions
• A change you noticed since your last session

EMDRIA's guidance for online clients specifically suggests keeping a journal or relevant notes available if that is helpful.

But journaling is optional.

You do not need to document every session.

Should You Bring Notes About What You Want to Work On?

Brief notes can help.

For example, you might write:

• “The argument last week”
• “The car accident memory”
• “Feeling powerless at work”
• “The dream I had after the last session”

You do not need to prepare a long written history.

EMDR typically includes structured discussion of relevant experiences and target selection, so a few reminders are usually enough. The U.S. Department of Veterans Affairs describes EMDR preparation as identifying the upsetting memory, associated thoughts, feelings, and bodily sensations as part of the process itself.

Do You Need to Write Out the Memory in Detail?

No.

EMDR does not generally require a detailed written narrative of what happened.

You may bring notes if they help you identify the target, but you do not need to write down every detail beforehand.

A few words can be enough to remind you what you want to work on.

That can reduce unnecessary pressure to “prepare the story correctly.”

Should You Bring a List of Questions?

Yes, if you have questions you do not want to forget.

You might want to ask about:

• How bilateral stimulation will work
• What phase of EMDR you are in
• What target you will begin with
• How you can pause
• What happens if the target is not finished
• What to expect after the session

EMDRIA encourages clients to understand the process and ask questions about how EMDR will be carried out.

Should You Bring a Comfort or Grounding Object?

You can if it helps.

Some people like having something familiar nearby, such as:

• A blanket
• A pillow
• A smooth stone
• A stress ball
• A meaningful object
• A photograph
• A stuffed animal

EMDRIA preparation materials for online work list comfort and sensory items as possible supports during sessions.

These items are optional.

They are not required parts of EMDR.

Do You Need to Bring Something to Help With Bilateral Stimulation?

Usually not.

In therapist-guided EMDR, the therapist generally provides or guides whatever bilateral stimulation method will be used.

That might involve:

• Eye movements
• Alternating sounds
• Tapping
• Another tactile method

You generally do not need to purchase or bring your own equipment.

If a particular device or setup is needed, that can be discussed beforehand.

What Should You Wear?

There is no special dress requirement.

Comfortable clothing can simply make it easier to sit, notice body sensations, and stay focused.

You may prefer clothing that:

• Does not feel restrictive
• Lets you sit comfortably
• Does not distract you

But EMDR does not require any particular type of clothing.

Should You Bring Food or a Snack?

Not usually for the session itself.

But if your appointment falls around a meal or you know you will be hungry afterward, having a snack available can be practical.

The point is ordinary comfort, not a special EMDR requirement.

Should You Bring Medication or Medical Information?

Only if it is relevant to your normal care or something you were specifically asked to bring.

There is no general EMDR rule requiring people to bring medication bottles, medical documents, or health records to every session.

Do not add paperwork simply because the appointment is for EMDR.

What Should You Bring to an Online EMDR Session?

For online EMDR, practical setup matters more than physical supplies.

Useful things can include:

• A charged computer, tablet, or phone
• Headphones if needed for privacy or auditory bilateral stimulation
• Reliable internet access
• Water
• Tissues
• A notebook
• Any grounding or comfort object you like

EMDRIA also recommends finding a quiet, comfortable, private space and reducing distractions before an online session.

Are Headphones Required for Online EMDR?

Not always.

They may be useful if:

• Alternating sounds will be used
• You want more privacy
• Other people are nearby
• Your speakers do not provide clear left-right audio

If visual bilateral stimulation is being used instead, headphones may not be necessary.

The exact setup depends on the format of the session.

Should Your Phone Be Nearby?

For therapist-guided online EMDR, it can be practical to have a charged phone available in case the video connection drops.

EMDRIA materials on preparing for online EMDR specifically recommend keeping a charged phone accessible as a backup communication method.

That is mainly a practical telehealth consideration.

For an in-person session, your phone is usually just another personal item and may be less useful during the appointment.

What About Pets?

If you are doing EMDR online from home, a pet can sometimes be comforting.

But it helps to make sure the pet is unlikely to become a major interruption.

EMDRIA's online guidance notes that pets may be comforting during sessions while recommending that their basic needs be taken care of beforehand.

The goal is not to remove every possible distraction—just to make the environment workable.

Do You Need to Bring Someone With You?

Usually not.

EMDR sessions are generally individual.

You may have transportation or support arrangements that matter to you personally, but bringing another person into the session is not a standard requirement.

If someone else is going to participate in any part of the appointment, that would normally be discussed beforehand.

What Should You Bring to Your First EMDR Appointment?

For a first appointment, the most useful things may be simple:

• Any paperwork the provider requested
• Insurance or identification if required by the practice
• A short list of questions
• A few notes about what brought you to EMDR
• Water if you want it

Your first appointment may focus more on history-taking, preparation, and understanding the process than on active reprocessing.

So there is no need to arrive with every target or memory already organized.

What Should You Bring to a Processing Session?

If you are already in the reprocessing phase, you may not need anything beyond what you normally bring.

A brief note about the target can help if you tend to forget details between sessions.

You may also want:

• Water
• Tissues
• A notebook
• A grounding object

But the actual processing work happens through the EMDR structure, not through any object you bring.

Do You Need to Bring a List of Every Trauma or Difficult Experience?

No.

A long list may not be necessary.

History-taking and treatment planning are already part of EMDR.

You may find it helpful to note experiences you do not want to forget, but there is no requirement to arrive with a complete inventory of everything difficult that has ever happened.

Should You Bring a Detailed Timeline?

Only if it helps you.

Some people like organizing important events chronologically.

Others find that unnecessary.

EMDR treatment planning can identify relevant past experiences without requiring you to prepare a formal life timeline in advance.

If you want to discuss childhood trauma, a few brief reminders may be easier to prepare than a detailed timeline.

Do You Need to Bring Anything to Help You Relax?

Not necessarily.

If a blanket, stress ball, familiar scent, or another small item helps you settle, you can bring it.

But there is no rule that EMDR requires a relaxation aid.

Preparation may include grounding or calming resources, but those can take many forms.

What If You Forget Something You Wanted to Discuss?

That is okay.

You do not need perfect preparation.

You can bring it up later.

EMDR usually unfolds across multiple sessions, and treatment planning can change as new information becomes relevant.

Forgetting one note or question does not interfere with the overall process.

What About Self-Guided EMDR?

With Virtual EMDR, you do not need to bring items to an appointment because the program is used independently online. Instead, it can help to prepare the space where you will do the session.

That may include:

• Your computer or other device
• Headphones if you are using audio
• Water
• A notebook if you want one
• A comfortable place to sit
• Fewer interruptions
• Any grounding or comfort object you find useful

Virtual EMDR users manage their own pacing, pauses, and available visual or audio bilateral stimulation settings.

The useful preparation is therefore mostly about having a comfortable, workable setup rather than assembling special supplies.

What Do You Not Need to Bring?

You generally do not need:

• Special EMDR equipment
• A detailed written trauma narrative
• A full list of every difficult experience
• Special clothing
• A large collection of grounding tools
• A perfect treatment plan
• The “right” emotional state

The therapy itself provides the structure.

Your job is simply to arrive with enough information and comfort to participate.

Conclusion

You do not need to arrive at an EMDR session carrying a special collection of supplies.

The most useful things are usually simple:

• Water if you want it
• Tissues if useful
• A few notes or questions
• A notebook if you like writing things down
• A familiar object if it helps you feel comfortable

For online sessions, add a reliable device, privacy, and headphones if your setup requires them.

Everything else is optional.

The simplest rule is:

Bring whatever helps you feel comfortable, remember what matters, and focus on the session—but do not worry about assembling a special EMDR kit.