How do you get out of phase one of EMDR? I’m about ready to give up because we’re just doing talk therapy about the present.

It’s completely normal to feel frustrated in Phase One of EMDR. This phase is mainly about building trust with your therapist and understanding your history before diving deeper into processing memories. Even though it feels like just talk therapy right now, this step is important to make sure you’re prepared and supported for the later phases. You can share honestly with your therapist about how you’re feeling—they can help guide the pace. Remember, everyone moves at their own speed, and taking the time to set a strong foundation actually makes the later work more effective and safer.

It sounds like you’re feeling frustrated and maybe even discouraged with how slow the process feels right now. EMDR can be different from what many people expect, especially because Phase One often focuses on building safety, trust, and coping strategies before moving into processing past memories. That can make it feel like “nothing is happening,” even though your therapist may actually be helping your mind and body prepare for the deeper work ahead. It’s completely understandable that you want to move forward after putting in so much emotional effort. You deserve a space where the process feels meaningful and transparent. It might help to share your concerns with your therapist so they can explain what they’re doing, why you’re still in Phase One, and what needs to happen before progressing. You aren’t failing or stuck, EMDR just moves at a pace meant to protect you, not hold you back.