One of the most common questions people have about EMDR therapy is “what actually happens during treatment?”
Unlike some forms of therapy that primarily involve talking through experiences, EMDR follows a structured, eight-phase protocol designed to help you process distressing memories. Understanding these phases can make the process feel less unfamiliar and help you know what to expect when working with an EMDR therapist.
Why Does EMDR Have Eight Phases?
EMDR therapy follows a systematic approach because trauma recovery involves more than revisiting a difficult memory. Before beginning memory reprocessing, your therapist needs to understand your history, identify the experiences you want to address, and help you develop strategies for managing distress. The eight phases provide a framework for this work, allowing treatment to be adapted to your individual needs. Here is an overview of how the process works.
Phase 1: History-Taking
Your therapist begins by learning about your experiences, current concerns, and treatment goals. This includes identifying memories or situations that may be contributing to your present difficulties. The purpose is to understand how your past experiences relate to what you are experiencing now and to develop an appropriate treatment plan.
Some people have the impression that EMDR is only about the past. Contrary to this idea, your EMDR therapist also wants to know how your past is currently affecting your present.
Phase 2: Preparation
Before beginning memory reprocessing, your therapist explains how EMDR works and what you can expect. You will also learn coping strategies to help you manage difficult emotions. These may include grounding techniques, relaxation exercises, or other ways to help you feel more present and emotionally regulated.
Preparation is an important part of establishing a foundation for the work ahead. The preparation stage can take several sessions depending on your needs and your therapist’s ongoing assessment of your progress.
Phase 3: Assessment
During assessment, you and your therapist identify a specific memory to address. You will explore the thoughts, emotions, and physical sensations associated with that memory. The assessment phase also involves identifying negative beliefs that may have become connected to the experience, along with more adaptive beliefs you would like to develop.
In most cases, all of this information is necessary for reprocessing to be effective. If there is no emotional charge (activation), the memory cannot be reprocessed adequately with EMDR.
Phase 4: Desensitization
This is the phase many people associate with EMDR therapy. In phase 4, you focus on the selected memory while engaging in bilateral stimulation, such as eye movements, tapping, or alternating auditory tones. Your therapist periodically checks in with you to assess your responses and guide the process. The aim is to reduce the emotional distress associated with the memory.
Phase 5: Installation
Once the distress associated with the memory has decreased, the therapist helps you strengthen a more adaptive (positive) belief about yourself. For example, someone who previously felt powerless may work toward a greater sense of personal strength or safety. The goal is to help the more adaptive perspective become increasingly connected to the memory.
This is the transformative outcome of EMDR therapy.
Phase 6: Body Scan
Traumatic memories can be associated with physical sensations, such as tension or discomfort. During the body scan, your therapist guides you in noticing whether any residual distress remains when you think about the memory and the more adaptive belief. If distress is still present, additional processing may be needed. This is a normal part of the process.
Phase 7: Closure
Each EMDR session concludes with closure. Your therapist helps you return to a grounded state and provides strategies for managing any emotions that may arise after the session. The goal is for you to leave with a sense of stability, even if the memory has not been fully processed.
Phase 8: Reevaluation
At the beginning of a subsequent session, your therapist checks in about your progress. You will discuss how you have been feeling, whether the memory continues to cause distress, and what needs to be addressed next. This allows your therapist to evaluate the effects of treatment and adjust the plan as needed.
Sometimes you will continue reprocessing a memory that was not completed in your previous session. Other times, you will move to the next memory or next phase of EMDR therapy.
What Does This Mean for Your Recovery?
The eight phases provide a framework, not a rigid timeline. Some memories may require more attention than others, and treatment can involve returning to earlier phases when needed. Working with an experienced EMDR therapist allows the process to be adapted to your needs rather than forcing you through a predetermined schedule. Understanding the structure of EMDR can help you approach treatment with greater confidence and a clearer sense of what the work involves.
Coming soon: Can EMDR Therapy Help With Anxiety, PTSD, and Childhood Trauma?
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