A Step-by-Step Guide to EMDR Therapy: What to Expect in Your Sessions
If you’ve experienced trauma, you might feel trapped by memories, emotions, or patterns of thought that seem impossible to escape. But what if you have a way to break free?
Eye Movement Desensitization and Reprocessing (EMDR) therapy is a powerful and effective method for trauma recovery, designed to alleviate the distress associated with traumatic memories. This guide will walk you through what EMDR therapy entails, its eight-phase process, and how it can help you heal.
What is EMDR Therapy?
EMDR therapy is a structured, evidence-based approach that helps individuals process and overcome traumatic experiences. EMDR therapy focuses on how the brain processes memories, which is different from traditional talk therapy.
Trauma can leave your brain stuck, replaying distressing events as though they are still happening. EMDR therapy helps your brain reprocess these memories, reducing their emotional intensity and transforming their meaning on an emotional level.
For example, a victim might shift from feeling horror and self-disgust to holding the firm belief, “I survived it, and I am strong.” This transformation happens through your brain’s natural processes, facilitated by EMDR techniques like eye movements or other bilateral stimulation.
The result? A sense of empowerment and emotional health that feels natural and lasting.
The Eight Phases of EMDR Therapy
EMDR therapy follows a structured, eight-phase treatment plan that ensures safety, progress, and lasting results.
Here’s what you can expect:
Phase 1: History and Planning
The first phase involves a thorough history-taking session. Together, you and your therapist will assess your readiness for EMDR therapy and develop a treatment plan. This includes identifying distressing memories, current situations causing emotional distress, and related incidents from the past.
Additionally, you’ll discuss skills and behaviors needed for future situations, setting a solid foundation for your therapy.
Phase 2: Preparation
In this phase, your therapist will teach you techniques to manage emotional distress. These may include imagery exercises and stress reduction techniques to ensure you feel equipped to handle challenging emotions during and between sessions.
The goal is to maintain equilibrium while making rapid and effective progress.
Phases 3-6: Assessment and Desensitization
These phases are where the core work of EMDR therapy happens. Together with your therapist, you’ll identify a specific target memory and:
A vivid visual image associated with the memory
A negative belief about yourself
Related emotions and body sensations
You’ll also identify a positive belief that you’d like to associate with the memory instead. The therapist will guide you in rating the intensity of these beliefs and emotions.
Then, you’ll engage in EMDR processing, which involves focusing on the memory, negative thoughts, and body sensations while performing bilateral stimulation—such as tracking the therapist’s hand movements, tapping, or listening to tones.
During this process, spontaneous thoughts, feelings, or sensations may arise. Your therapist will help you process these experiences, repeating the stimulation sets until the memory no longer causes distress.
Once this happens, you’ll focus on the positive belief to reinforce a sense of empowerment.
Phase 7: Closure
At the end of each session, your therapist will ensure you leave feeling grounded and safe. You may be asked to keep a log during the week to track any related thoughts or feelings that arise and to remind yourself of the calming techniques learned in Phase 2.
Phase 8: Reevaluation
A review of your progress happens every new session. You and your therapist will examine any remaining distress related to past memories, current triggers, or future concerns. This ensures that all aspects of your trauma are thoroughly addressed, allowing for lasting resolution.
Why EMDR Therapy Works
What makes EMDR therapy so effective is its ability to help your brain reprocess traumatic memories in a way that transforms their emotional impact. This doesn’t require you to relive every painful detail or do extensive homework, as is often the case with other therapies. Instead, EMDR therapy allows healing to occur naturally through your own accelerated intellectual and emotional processes.
Clients often conclude EMDR therapy feeling empowered by the very experiences that once debased them. Their wounds don’t just close—they transform. This profound shift in perspective leads to healthier thoughts, feelings, and behaviors, creating a sense of peace and resolution.
Take the First Step Toward Healing
If you’ve been feeling stuck or weighed down by past experiences, EMDR therapy could be the breakthrough you’ve been looking for. Healing is possible, and you don’t have to do it alone.
I offer a 15-minute free consultation to discuss how EMDR therapy can help you. Let’s talk about your goals and how we can work together to create the life you deserve.