EMDR Therapy: A Step-by-Step Guide to Healing from Trauma

If you’ve ever wondered why some painful memories still feel as fresh as the day they happened, you’re not alone. Traumatic experiences can get “stuck” in the brain’s memory network, leaving us feeling triggered, anxious, or overwhelmed long after the event is over.

Eye Movement Desensitization and Reprocessing (EMDR) therapy is an evidence-based approach that helps the brain reprocess those memories, reducing their emotional charge and allowing healing to take place. Instead of erasing the past, EMDR helps you integrate it in a healthier, more adaptive way.

Guiding a client through grounding exercises in a serene outdoor setting, promoting relaxation and mindfulness.

So what does EMDR actually look like? Here’s a look at the 8 phases of EMDR and what you can expect:

Phase 1: History Taking & Treatment Planning

In this first phase, your therapist will get to know you—your background, strengths, and the challenges you’re facing. Together, you’ll identify which memories, patterns, or triggers may be contributing to current distress. From here, your therapist will create a treatment plan tailored to your unique needs.

Phase 2: Preparation

Before beginning memory reprocessing, your therapist will teach you grounding and calming strategies. These may include breathing exercises, visualization, or relaxation skills that give you tools to manage any strong emotions that may come up during or between sessions. The goal is to ensure you feel safe, supported, and ready.

Phase 3: Assessment

Here, you’ll select a specific “target memory” to work on. This involves:

• The image or scene that represents the memory

• The negative belief you hold about yourself related to it (e.g., “I am unsafe”)

• The emotions and body sensations it stirs upYou’ll also choose a positive belief you’d like to strengthen (e.g., “I am safe now”).

  
  

Phase 4: Desensitization

This is the heart of EMDR. While focusing on the memory, your therapist will guide you through bilateral stimulation—eye movements, tapping, or sounds. This process helps the brain “unlock” stuck material and reprocess it. Over time, the memory becomes less distressing, and new, more adaptive perspectives can emerge.

Phase 5: Installation

Once the distress linked to the memory decreases, your therapist will help you reinforce the positive belief you identified earlier. This helps replace old patterns like “I am powerless” with healthier ones such as “I am strong” or “I am safe.”

Phase 6: Body Scan

Because trauma is often held in the body, your therapist will invite you to notice any sensations that remain while thinking of the memory. If there’s lingering tension or discomfort, additional reprocessing may take place until your body feels calmer.

Phase 7: Closure

Each session ends with grounding. Even if a memory isn’t fully resolved, your therapist will guide you through calming techniques to ensure you leave feeling safe and stable. You’ll also review coping strategies to use between sessions.

Phase 8: Re-evaluation

At the start of the next session, your therapist will check in on the memory previously targeted. Often, clients notice the memory feels less intense or carries a new sense of meaning. From there, you may continue processing the same memory or move to new ones as healing unfolds.

✨ Final Thoughts

EMDR provides a clear, step-by-step process to help your brain and body heal from trauma. By following these 8 phases, you can release the weight of the past and build a stronger, more resilient future.

🌿 If you’re curious about whether EMDR might be the right fit for you, I’d love to connect. You can book a free 15-minute discovery call to ask questions, learn more about the process, and explore if this approach feels supportive for your healing journey.

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