EMDR (Eye Movement Desensitization and Reprocessing) is a structured, research-backed therapy that helps people process and move through painful memories. It’s most well-known for trauma treatment and PTSD, but it’s also helpful for other needs including anxiety, grief, chronic stress, and even performance issues.
Instead of going over and over the same story in talk therapy, EMDR helps the nervous system shift how those old experiences are stored. The goal is for the memory to feel like something that happened then, not something you’re still reliving now.
So let me walk you through what EMDR actually is and how the eight phases of the protocol gently support your brain in doing what it knows how to do: heal.
EMDR Therapy has 8 phases. The length of time spent in each phase may depend on various individual factors and they typically occur over a period of time. Here’s what those phases actually look like in practice:
Phase 1: History + Planning
In our first few sessions, we talk about what brings you in, what’s been hard, and where you’d like to feel more freedom or ease. I’ll ask about past experiences that may be showing up in the present—sometimes it’s “big-T” trauma, but often it’s a series of smaller moments that left a lasting imprint. Together we build a plan that feels safe and aligned with your goals.
Phase 2: Preparation
Before jumping into reprocessing, we focus on resourcing and emotional safety. That means learning tools for regulation, building internal supports, and making sure you have ways to ground yourself if things get stirred up at the end of session and outside of sessions. You’ll also get familiar with how EMDR actually works, so it doesn’t feel like a mystery.
Phase 3: Assessment
When we’re ready to begin reprocessing, we choose a memory to work on and get a “snapshot” of what your system is stuck on. I’ll guide you in identifying:
- A vivid image from the memory (if applicable)
- The negative belief tied to it (e.g., “I’m not safe”)
- Emotions and body sensations
- And a positive belief you’d like to hold instead (e.g., “I survived” or “I’m safe now”)
Phase 4: Desensitization
This is the part most people associate with EMDR. While holding the memory in mind, you’ll follow bilateral stimulation (like eye movements, tapping, or tones), which helps the brain reprocess the experience. As we move through sets, you might notice thoughts shifting, body sensations changing, or old emotions moving through.
Phase 5: Installation
Once the distress has gone down, we focus on installing the positive belief—the one you want to feel true not just intellectually, but deeply. More bilateral stimulation helps strengthen this belief so it becomes integrated into your body and nervous system.
Phase 6: Body Scan
Here, I’ll guide you to notice your body while thinking of the memory. Any leftover tension or discomfort gets our attention. Sometimes it’s subtle—a tightness in the chest or heaviness in the stomach. We clear that, too.
Phase 7: Closure
Every session ends with care. Whether we’ve fully processed the memory or not, we’ll take time to make sure you feel grounded and okay before leaving session. We might use a calming exercise, visualization, or a short reflection to help you return to your day with a sense of safety.
Phase 8: Reevaluation
At the next session, we’ll check back in on the memory and see what’s shifted, charged, or resolved. Then we decide what to work on next. Healing is a process, and we move at a pace that feels sustainable for you.
If You’re Considering EMDR
So much of trauma work is about safety, pacing, and support. EMDR isn’t about reliving trauma—it’s about helping your brain reprocess it so it no longer runs the show. And the best part? You don’t have to do it alone.
If you’re curious about starting EMDR therapy or wondering if it’s the right fit for you, reach out to meet with a therapist on our team. You deserve support that honors both your past and your present capacity to heal.