What Should You Do With Your Phone During an EMDR Session?

What Should You Do With Your Phone During an EMDR Session?

Short Answer: During an Eye Movement Desensitization and Reprocessing (EMDR) session, it usually helps to keep your phone from competing for your attention. If you do not need it for the session, put it on silent or Do Not Disturb and place it somewhere you are unlikely to check it automatically. If you are using your phone for an online EMDR session, bilateral stimulation, headphones, or as a backup connection, keep it available but silence unrelated notifications. The goal is not to follow a strict no-phone rule. It is to reduce unnecessary interruptions so you can stay focused on the EMDR process.

Key Takeaways

• Put your phone on silent or Do Not Disturb when you do not need incoming notifications.
• Keeping the phone out of your hand can reduce the temptation to check messages automatically.
• If the phone is part of an online EMDR setup, keep it available but turn off unrelated alerts.
• You do not need to turn the phone completely off unless that is your preference.
• Avoid texting, scrolling, email, or social media during active processing.
• If you need the phone for a practical reason, tell your therapist or plan for that use beforehand.
• A single phone interruption does not ruin an EMDR session.
• With self-guided EMDR, setting up your phone before starting can make it easier to maintain focus.

Why Can a Phone Be Distracting During EMDR?

A phone is designed to get your attention.

It may:

• Ring
• Vibrate
• Display messages
• Show email alerts
• Deliver social media notifications
• Flash calendar reminders
• Show news updates

Even if you do not respond, simply seeing a notification can pull your attention away from what you were noticing.

During EMDR, your attention may already be divided between a target memory, thought, feeling, body sensation, and bilateral stimulation. Unrelated phone alerts add another demand.

The EMDR International Association recommends minimizing distractions and turning off notifications before online sessions.

Should You Turn Your Phone Off Completely?

Usually, that is optional.

You can turn your phone off if you prefer, but many people can simply use:

• Silent mode
• Do Not Disturb
• Focus mode
• Airplane mode, when appropriate

The best choice depends on whether you need the phone during the session.

If you are doing in-person EMDR and the phone has no role in the appointment, putting it on silent and out of reach may be enough.

If you are using the phone for online EMDR or audio, you obviously need to leave it on.

The goal is not to remove the device at all costs.

The goal is to prevent unrelated phone activity from repeatedly interrupting your attention.

Where Should You Put Your Phone During an In-Person Session?

If you do not need it, place it somewhere you are unlikely to keep checking it.

That might mean:

• In a bag
• In a pocket
• Face down on a nearby table
• On a chair beside you
• On silent beside your belongings

Some people automatically reach for their phones whenever there is a pause.

Keeping the phone slightly out of reach can reduce that habit.

You do not need to hand your phone over or leave it outside the room unless you personally prefer to.

What If You Are Waiting for an Important Call?

You do not necessarily have to cancel the session or turn the phone off completely.

Instead, decide beforehand how you want to handle it.

You might tell your therapist:

“I am waiting for one important call, so I need to keep my phone available.”

You can then silence most notifications while allowing the one contact you need.

Many phones allow selected contacts to bypass Do Not Disturb.

This can preserve your focus without pretending that everyday responsibilities do not exist.

Should You Check Messages During a Pause?

Usually, it is more helpful to stay with the session unless there is a reason you genuinely need to check the phone.

During EMDR, short pauses are often used to notice:

• What changed
• What thought appeared
• What emotion is present
• What you notice in your body
• What memory or image came up

If every pause becomes an opportunity to check messages, attention can shift away from the processing sequence.

That does not mean checking your phone once destroys the session.

It simply means routine scrolling or messaging can compete with the purpose of the pause.

What About Work Notifications?

If possible, silence them.

Work email, chat applications, and calendar reminders can quickly pull you back into work mode.

Before a session, consider:

• Closing work applications
• Turning off email previews
• Silencing work chat
• Pausing calendar alerts
• Using Do Not Disturb

This can be especially helpful for online EMDR if you are joining from the same device or workspace you use for work.

A short separation between work and EMDR can make it easier to shift your attention toward the session.

What About Social Media?

Social media is another common source of distraction.

You do not need to uninstall anything.

Simply avoid opening social media during the session and, if necessary, silence its notifications beforehand.

Even a quick glance can introduce completely unrelated information into your attention.

The simplest approach is to decide before starting:

“I will check this after the session.”

What If Your Phone Is the Device You Use for Online EMDR?

Then the advice changes slightly.

If your phone is the session device, keep it in a stable position where you can see the screen comfortably.

Before beginning:

• Charge the battery
• Silence unrelated notifications
• Close unnecessary apps
• Make sure the internet connection is stable
• Check your headphones or audio
• Position the phone so you do not have to hold it throughout the session

EMDR technology guidance specifically notes that phones used for digital EMDR can receive pop-up messages, emails, and calls, and recommends silencing those distractions before the session.

Should You Hold the Phone During an Online Session?

Usually, a stable position is more practical.

Holding the phone for an entire session can:

• Become tiring
• Make the screen move
• Require repeated repositioning
• Occupy one of your hands unnecessarily

You might use:

• A phone stand
• A table
• A desk
• A stable shelf

The exact setup does not matter as much as being able to participate comfortably without constantly adjusting the device.

What If the Phone Is Being Used for Audio Bilateral Stimulation?

If the phone is providing alternating audio, keep it available and make sure the audio setup works before starting.

Check:

• Both sides of the headphones
• The volume
• Battery level
• Bluetooth connection, if used
• Notification settings

You do not want an unrelated message or call interrupting the audio in the middle of a set if it can easily be prevented.

The phone can be part of the EMDR setup without also serving as a messaging and browsing device during the session.

Can Your Phone Be a Backup for an Online Session?

Yes.

For therapist-guided online EMDR, a phone can sometimes be useful as a backup if the main video connection stops working.

EMDRIA guidance for online EMDR recommends making a plan in advance for what to do if the connection drops during processing.

That might mean keeping the phone nearby even when you are using a laptop.

In that case, it can remain on silent while still being available if you need it.

What About Using Notes on Your Phone?

You may have notes about:

• Questions you want to ask
• A target you want to discuss
• Something you noticed between sessions
• A reminder from a previous appointment

That is fine.

You can check those notes at the beginning of the session if useful.

Once active processing begins, however, repeatedly switching between the EMDR process and your notes app may make it harder to maintain attention.

If you use phone notes frequently, you could also copy a few important points onto paper beforehand.

That is an option, not a requirement. If your session focuses on grief, your notes might include a loss-related memory or a question you want to discuss.

Can the Phone Be Used for Grounding?

Potentially, but only if it genuinely helps.

For example, you might have:

• A calming image
• A short written reminder
• A breathing timer
• A familiar piece of audio

However, you do not need your phone in order to ground yourself.

Simple grounding can also involve:

• Looking around the room
• Feeling your feet on the floor
• Noticing your breathing
• Focusing on a neutral body sensation
• Holding a familiar object

If opening the phone is likely to lead you into messages or other apps, a non-phone grounding method may be easier.

What If Your Phone Rings During Processing?

Deal with it simply.

You might:

• Silence the call
• Pause briefly
• Put the phone back down
• Return your attention to the session

One ringtone does not mean the processing has been ruined.

If you became distracted, say so.

You can take a moment to reconnect with the target before continuing.

The point of preparing the phone beforehand is to reduce avoidable interruptions, not to guarantee that the session will be perfectly interruption-free.

Should You Leave Your Phone in Another Room?

You can, but you do not have to.

That might be useful if:

• You check it automatically
• Vibrations distract you
• You do not need it for the session
• You prefer having it completely out of sight

On the other hand, keeping it nearby may be more practical if:

• You are using it for the session
• It is your backup connection
• You need to remain reachable for one specific reason
• You use it for audio

Choose whatever setup reduces distraction without creating inconvenience.

What About Online Therapist-Guided EMDR?

For online therapist-guided EMDR, the phone can serve several different roles.

It may be:

• The main video device
• An audio device
• A backup communication method
• Completely unnecessary because you are using a computer

Decide its role before the session begins.

If it is not needed, silence it.

If it is needed, prepare it so unrelated notifications are minimized.

Online EMDRIA guidance specifically recommends creating a private, comfortable environment and minimizing interruptions before reprocessing begins.

What About Self-Guided EMDR?

Phone setup is also relevant with Virtual EMDR, the structured self-guided online program.

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

Before beginning, you might ask:

• Am I using my phone for the session?
• If not, can I put it on Do Not Disturb?
• Are work or social notifications turned off?
• Is the battery charged if I need the phone?
• Are my headphones working if I am using audio?
• Can I place the phone somewhere stable?
• Is there anything I genuinely need to remain reachable for?

Because the session is self-guided, there is nobody else managing the environment for you.

A quick phone setup beforehand can make it easier to stay with the process once you begin.

Conclusion

Your phone does not have to disappear during EMDR.

It simply should not compete unnecessarily for your attention.

If you do not need it:

• Silence notifications.
• Use Do Not Disturb.
• Put it out of your hand.
• Wait until after the session to check messages.

If you do need it for online EMDR, audio, or a backup connection:

• Keep it charged.
• Close unrelated apps.
• Turn off unnecessary alerts.
• Position it comfortably.
• Use it for the session rather than for multitasking.

Current EMDR guidance similarly recommends minimizing digital distractions and silencing phone notifications during online sessions.

The simplest rule is:

Set up your phone so that it supports the session when you need it and stays out of your attention when you do not.