The 8 Phases of EMDR: What to Expect
If you’re considering EMDR therapy, it’s completely normal to wonder: What will this actually be like? EMDR (Eye Movement Desensitization and Reprocessing) is a structured, evidence-based therapy that helps the brain process distressing memories so they no longer feel overwhelming or stuck in the present.
EMDR follows an 8‑phase model. While it’s structured, it’s also flexible and paced to you. You are always in control, and we only move forward when your nervous system is ready.
Below is an overview of each phase so you know what you’re getting into.
Phase 1: History Taking & Treatment Planning
This phase is about getting to know you, not just what happened to you.
We’ll talk about:
What’s bringing you to therapy now
Your current symptoms and stressors
Relevant life history and past experiences
Your strengths, resources, and coping strategies
Together, we’ll identify potential targets for EMDR (memories, beliefs, body sensations, or present-day triggers). Not everything needs to be processed at once—this is a collaborative plan that unfolds over time.
Important: EMDR does not mean we immediately dive into trauma. Typically with clients I spend 1-2 sessions in this phase, but depending on the nature and extent of your trauma history we may spend more time here.
Phase 2: Preparation & Stabilization
This phase is about safety, trust, and skills.
Before we process any distressing memories, we make sure you have tools to stay grounded and regulated. You’ll learn techniques to help calm your nervous system both in and outside of sessions.
This may include:
Grounding and containment exercises
Resourcing (imagining people, places, or experiences that bring comfort)
Learning how EMDR works so there are no surprises
Practicing bilateral stimulation (eye movements, taps, or tones)
You’ll never be asked to “push through” without support. If EMDR were a hike, this phase is packing your gear and checking the weather. Similar to the history taking/treatment planning phase, the amount of time spent in this phase is very individualized. If it’s your first time in therapy and we are just building up your coping skills “tool box”, we may spend more time here. If you’re confident in your ability to handle distress and have already built up your resources, we will likely spend much less time here.
Phase 3: Assessment
Here we identify a specific memory or target to work on.
We’ll gently clarify:
The image that represents the memory
The negative belief you have about yourself (e.g., “I’m not safe,” “I’m not good enough”)
The positive belief you’d prefer to believe
Your emotions and body sensations connected to the memory
You’ll also rate how distressing the memory feels right now. This helps us track progress—but there’s no “right” number.
Phase 4: Desensitization
This is the phase most people think of when they hear “EMDR.”
Using bilateral stimulation (eye movements, tapping, or tones), we allow your brain to process the memory naturally. You don’t need to explain or analyze what comes up—your job is simply to notice. We will usually start with a combination of eye movements and tones (I use bilateralstimulation.io to make this as simple and easy as possible). We also may use a type of bilateral stimulation called the Butterfly Hug, during which you will cross your arms over your chest and alternately tap your shoulders (like butterfly wings).
You may experience:
Shifts in thoughts, images, emotions, or body sensations
Memories linking together
A gradual decrease in distress
Many clients describe this phase as the memory losing its emotional charge, like it’s moving into the past where it belongs.
Phase 5: Installation
Once the distress has reduced, we strengthen the positive belief you chose earlier.
For example:
“I survived”
“I am safe now”
“I did the best I could”
Bilateral stimulation is used to help this belief feel true, not just logical. This phase supports new neural pathways that align with how you want to see yourself today.
Phase 6: Body Scan
Trauma often lives in the body, even when the mind feels clear.
In this phase, you’ll be asked to notice your body from head to toe while thinking of the memory and positive belief. If any tension or discomfort remains, we process that too.
The goal is for the memory to feel neutral emotionally and physically.
Phase 7: Closure
Every EMDR session ends with closure, whether or not the memory is fully processed.
This may include:
Grounding exercises
Returning to a calm or safe image
Checking in about your emotional state
Making a plan for after-session care
You should leave sessions feeling relatively stable and oriented. If anything comes up between sessions, we address it together.
Phase 8: Reevaluation
At the start of the next session, we review how things feel now.
We’ll check:
Has the distress stayed low?
Does the positive belief still feel true?
Are there new memories or triggers connected to this target?
This phase helps guide what we work on next and ensures that healing is lasting—not just temporary.
A Final Note
EMDR is not about reliving trauma—it’s about helping your brain do what it’s naturally designed to do: process and heal.
Some people move through these phases quickly; others take their time. Both are completely okay. EMDR is not a one-size-fits-all treatment, and your therapy will always be paced with care, consent, and compassion.
If you’re curious whether EMDR might be a good fit for you, I’m happy to talk more about what this process could look like for your specific needs.