How EMDR Works

EMDR therapy is one of the most effective treatments for trauma and post-traumatic stress disorder (PTSD), but what actually happens during an EMDR session? Unlike traditional talk therapy, EMDR follows a structured approach known as the 8 Phases of EMDR.

How EMDR Therapy Works: The 8 Phases of Trauma Healing

These phases are designed to ensure that trauma is processed safely, systematically, and effectively. By moving through these steps, individuals are able to reprocess distressing memories and reduce their emotional charge.

In this article, we’ll break down each of the 8 phases of EMDR so you know exactly what to expect.

Phase 1: History Taking & Treatment Planning

The first phase of EMDR therapy begins with getting to know your story. The therapist collects information about your personal history, current symptoms, and trauma experiences. Key goals in this phase:

  • Identify target memories that are causing distress.
  • Assess your readiness for EMDR.
  • Develop a customized treatment plan.

This phase sets the foundation. For some, it may take multiple sessions to build a complete understanding.

Phase 2: Preparation

Before diving into trauma work, EMDR therapists focus on building safety and trust. What happens here:

  • The therapist explains how EMDR works.
  • You learn grounding and relaxation techniques (like safe-place visualization or deep breathing).
  • The therapist ensures you have the tools to manage distress if it arises.

The preparation phase is vital. It ensures that when trauma surfaces, you can remain grounded and supported.

Phase 3: Assessment

Here, the therapist and client select a specific target memory. This includes:

  • The image or scene representing the memory.
  • The negative belief tied to it (e.g., “I’m powerless”).
  • A desired positive belief (e.g., “I am strong”).
  • Emotions and physical sensations linked to the memory.

This phase identifies what will be worked on during reprocessing.

Phase 4: Desensitization

This is the phase where bilateral stimulation (BLS) begins. The therapist guides your eyes back and forth, or uses alternating taps or tones, while you focus on the traumatic memory.

Over time, the memory becomes less distressing. Clients often notice shifts in emotion, physical sensation, and perspective.

Think of it as the brain “digesting” the memory — what was once overwhelming becomes manageable.

Phase 5: Installation

Once the emotional charge of the memory decreases, the therapist helps strengthen the positive belief identified earlier.

Example:

  • Old belief → “I’m powerless.”
  • New belief → “I am in control.”

This phase ensures the brain replaces negative self-talk with more empowering truths.

Phase 6: Body Scan

Trauma often lives in the body. Even when a memory feels neutral, the body may still hold tension.

During this phase:

  • The therapist asks you to scan your body while thinking of the memory.
  • Any lingering discomfort is targeted with additional EMDR processing.

This ensures healing isn’t just cognitive, but also physical.

Phase 7: Closure

Every session ends with closure techniques to ensure emotional stability.

This might include:

  • Deep breathing
  • Visualization exercises
  • Journaling homework

If reprocessing wasn’t fully completed, the therapist will help you feel safe until the next session.

Phase 8: Reevaluation

At the beginning of the next session, the therapist checks:

  • How you feel about previously targeted memories.
  • Whether positive beliefs are holding.
  • If new memories have surfaced.

This ensures long-term progress and helps guide future sessions.

Why the 8 Phases Matter

The structured phases are what make EMDR different from other therapies. They provide:

  • Safety → you’re never rushed into trauma processing unprepared.
  • Clarity → each step has a specific goal.
  • Consistency → therapists worldwide follow this same framework.

For trauma survivors, this structure is reassuring. It ensures healing unfolds at a pace that feels manageable.

Real-Life Example

Imagine a veteran struggling with flashbacks of combat.

  • Phase 1: The therapist learns about the specific events causing nightmares.
  • Phase 2: The veteran learns calming techniques for when flashbacks hit.
  • Phase 3: Together, they choose a painful combat memory.
  • Phase 4: With bilateral eye movements, the distress linked to the memory begins to fade.
  • Phase 5: The veteran starts believing, “I survived — I’m strong.”
  • Phase 6: Body tension in the chest releases.
  • Phase 7: The session ends with grounding and relaxation.
  • Phase 8: In the next session, the veteran reports that the memory no longer causes panic.

The above-listed steps illustrate the power of EMDR’s step-by-step approach.

Final Thoughts

The 8 phases of EMDR are a roadmap for healing trauma. While the process takes time, research shows it is highly effective in reducing PTSD symptoms and restoring quality of life.

If you’re considering EMDR, knowing the structure ahead of time can reduce anxiety and increase trust in the process.

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