EMDR Explained
Eye Movement Desensitization and Reprocessing therapy, or EMDR, has gained a lot of traction in recent years. More and more celebrities and pop culture icons have been sharing their positive experiences with this form of trauma therapy. You may have heard of different metaphors used to explain the process (the train metaphor is a popular one!), but have you ever wondered what EMDR actually looks like in session? Scroll down to read more about each of the 8 phases of EMDR.
First, let’s bust some myths about EMDR.
EMDR is hypnosis and I’m not going to know what’s happening. EMDR is not a form of hypnosis. Clients have full control and awareness of what’s happening in the present moment. For clients who experience high levels of dissociation, you must find a clinician trained in dissociation so they can help you maintain awareness. Dual awareness is crucial to successful EMDR. This means that clients must have an awareness of the target they are working on as well as an awareness of the present moment using bilateral stimulation. Essentially, clients have one foot in the past and one foot in the present. Your therapist should emphasize this concept and help you establish tools that keep you in this in-between space.
EMDR is going to create false memories from childhood. EMDR is designed to reintegrate and process existing memories, not create new ones. As you use EMDR to process past events, you may uncover other details related to the event but this is not the same as creating a false memory. Research studies also show that there is no significant impact on memory, though research is still ongoing.
EMDR is an instant, magic cure. The amount of time it takes to fully process an event varies from person to person. This approach is highly structured and can sometimes take months to process 1 memory/event. Some people notice relief relatively quickly, but other times it takes longer for more complex experiences.
Now, let’s dive into each of the 8 phases you experience with EMDR therapy. Note: these phases do not all happen in a single session. They are spread out across many sessions.
Phase 1: Treatment Planning and History Taking
Like all therapy, EMDR starts with getting an understanding of you and your history. We discuss your family history, mental health history, current symptoms, relationships, strengths, and current coping strategies (and more). During EMDR treatment planning we also talk about negative core beliefs. These are the beliefs that EMDR works to transform into more adaptive core beliefs. For example, transforming ‘It’s all my fault’ to ‘I did the best I could’. This phase is also where you learn more about EMDR and how our bodies and brains respond to trauma. This information informs the 2nd phase.
Phase 2: Preparation
Preparation is one of the most important phases of EMDR and it is often the one people underestimate. Before we process any traumatic memories, we make sure you have the tools you need to feel grounded and supported. Think of this phase as building the foundation before constructing the house.
During preparation, you'll learn skills to help regulate your nervous system when emotions become overwhelming. This might include grounding techniques, breathing exercises, visualization, mindfulness skills, or creating a "safe" or "calm" place that you can access during sessions. Together, we'll also talk about what bilateral stimulation (eye movements, tapping, or buzzers) will look like and make sure you feel comfortable with the process.
This phase isn't about avoiding difficult emotions, it's about helping you feel confident that you can navigate them without becoming overwhelmed. For some people, preparation takes one session. For others, especially those with complex trauma or dissociation, it may take several sessions. There is no rush.
Phase 3: Assessment
Once we've identified a memory to work on, we spend time understanding how that memory is affecting you today.
During the assessment phase, your therapist will ask you to identify:
The specific image that represents the worst part of the memory.
The negative belief you hold about yourself because of that experience (such as "I'm not safe," "I'm powerless," or "I'm not good enough").
The positive belief you'd rather believe instead (such as "I am safe now," "I have choices," or "I am worthy").
The emotions and physical sensations that come up when you think about the memory.
You'll also rate how disturbing the memory feels in the present moment and how true the positive belief feels. These ratings help us measure progress throughout treatment.
Phase 4: Desensitization
This is the phase most people picture when they think about EMDR.
During desensitization, you'll briefly focus on the target memory while engaging in bilateral stimulation, such as following your therapist's fingers with your eyes, alternating taps, or holding vibrating tappers. After each set of bilateral stimulation, your therapist will simply ask, "What are you noticing?"
There are no right or wrong answers. Your brain naturally begins making connections between thoughts, emotions, body sensations, and memories. One moment you may think about the original event, and the next you may remember something seemingly unrelated. This is your brain doing exactly what it's designed to do—processing information that previously became "stuck." The therapist isn't directing where your brain goes. Instead, they're following your brain's natural healing process while helping you stay grounded in the present. Over time, the memory typically becomes less emotionally intense. Many clients describe it as feeling more distant or like "just a memory" rather than something they're reliving.
Phase 5: Installation
As the emotional distress connected to the memory decreases, we strengthen the positive belief identified earlier. For example, if the original belief was, "I'm powerless," we might work toward strengthening the belief, "I am capable," or "I have control over my life now."
The goal isn't positive thinking or convincing yourself something that isn't true. Instead, it's allowing your brain to fully integrate a healthier, more accurate belief that was difficult to access while the trauma remained unprocessed.
Phase 6: Body Scan
Trauma isn't stored only in our thoughts—it often lives in our bodies as well.
During the body scan, you'll think about the target memory and the positive belief while noticing whether any lingering tension, discomfort, or activation remains in your body. If you notice tightness in your chest, a knot in your stomach, or another physical sensation, we'll continue processing until those sensations lessen or resolve.
This step helps ensure that the memory has been processed on both a cognitive and physical level.
Phase 7: Closure
Every EMDR session ends with closure, regardless of whether the target memory has been fully processed.
Your therapist will help you return to the present moment and use grounding or relaxation strategies if needed. You'll also talk about what to expect between sessions. It's common for new thoughts, dreams, memories, or emotions to emerge as your brain continues processing outside of therapy. This doesn't mean something has gone wrong. In fact, it often means your brain is continuing the work it started during the session.
Phase 8: Reevaluation
At the beginning of your next session, you'll revisit the work completed last session.
Your therapist will ask how you've been feeling since the last appointment and whether the target memory still feels distressing. If the memory remains neutral and the positive belief continues to feel true, you'll likely move on to another treatment target. If new material has surfaced or there is still some remaining distress, you'll continue processing until the memory feels fully resolved. Reevaluation helps ensure that the changes made during EMDR are lasting and that treatment continues to meet your needs.
Final Thoughts
EMDR is much more than moving your eyes back and forth. It's a carefully structured, evidence-based therapy that helps your brain process experiences that became stuck after overwhelming events. Every phase serves a purpose, and none of them are meant to be rushed.
If you're considering EMDR, remember that healing isn't about erasing painful memories. It's about changing the way those memories are stored so they no longer have the same emotional hold on your life. The events may still be part of your story, but they don't have to keep writing your future.
If you're curious whether EMDR might be a good fit for you, reach out to me to learn more. Together, you can determine whether this approach aligns with your goals and create a treatment plan that feels safe, collaborative, and tailored to your unique experiences.
