What Are The Stages of EMDR
If you’ve been curious about EMDR—whether you’ve heard about it from a friend, TikTok, or a therapist and you’re wondering what the process actually looks like, you’re in the right place. EMDR (Eye Movement Desensitization and Reprocessing) has become one of the most researched and effective treatments for trauma, anxiety, and overwhelming experiences that the body hasn’t been able to fully process.
But many people still wonder: What actually happens during EMDR?
Below, I’ll walk you through the 8 phases of EMDR in a grounded, human way so you know exactly what to expect.
1. History Taking: Understanding Your Story
Before any processing begins, we take time to understand your history, your strengths, and what you’re wanting support around.
This isn’t about reliving everything—it’s about creating a roadmap together.
We identify past experiences, current triggers, and the future version of yourself you’re working toward.
2. Preparation: Building Safety First
EMDR never starts with diving into trauma.
We begin by building tools: grounding exercises, imagery, somatic awareness, and ways for you to steady your nervous system.
This phase is all about creating safety, trust, and choice—your body deserves that.
3. Assessment: Choosing a Target to Process
When you’re ready, we choose one specific memory or experience to work on.
You’ll identify:
The image that represents the memory
The negative belief you carry (ex: “I’m not safe”)
The belief you want instead (ex: “I am safe now”)
Emotions and body sensations connected to it
This sets the stage for your brain to do the healing work.
4. Desensitization: Reprocessing the Memory
This is the phase people think of when they hear “EMDR.”
Using bilateral stimulation (eye movements, tapping, or tones), your brain begins to reprocess the memory—much like what naturally happens during REM sleep.
People often notice images shifting, emotions softening, or new insights emerging.
Nothing is forced. Your brain leads; we follow.
5. Installation: Strengthening the New Belief
Once the distress goes down, we anchor the positive belief you chose earlier.
This is where a memory that once felt frightening begins to be linked with strength, safety, or self-compassion.
6. Body Scan: Checking for Residual Tension
Trauma often lives in the body even after the story has changed.
In this phase, you bring the memory to mind and simply notice your body.
If anything still feels tight or activated, we process until your body signals, “I’m okay now.”
7. Closure: Coming Back to Center
At the end of every EMDR session—whether we finished processing or are mid-way—we make sure you leave grounded.
We use calming tools, resources, and an intentional pause so you’re not walking back into your day feeling raw or unsettled.
8. Re-evaluation: How Are Things Feeling Now?
At the start of the next session, we check in.
Has anything shifted?
Did new insights or memories show up?
Do we continue with the same target or move to the next layer?
Healing is a process, not a race, and this phase keeps the work paced and collaborative.
Why EMDR Works
EMDR doesn’t erase your memories—it changes the way they live in your brain and body.
Experiences that once felt “stuck” begin to move.
Your nervous system learns that the danger is over.
And over time, people often describe feeling:
lighter
clearer
more connected to themselves
more grounded in their relationships
Final Thoughts
If you’re considering EMDR, know that you don’t have to be “ready” in any perfect way.
Your therapist will walk with you, build safety with you, and follow your pace.
EMDR isn’t just about trauma processing—it’s about reclaiming your life, your voice, and your sense of self.
