8 PHASES OF EMDR THERAPY MADE SIMPLE:YOUR STEP-BY-STEP GUIDE

Discover the 8 phases of EMDR therapy in this simplified, step-by-step guide. Learn how each phase helps you heal, process trauma, and embrace a transformative journey toward resilience and growth.

Many of my clients know they want Eye Movement Desensitization and Reprocessing (EMDR) treatment, but there’s often an air of mystery around what EMDR actually is. Even those who specifically seek EMDR therapy may find there’s a learning curve in understanding both how it works and why.

In this article, I’ll break down the eight phases of EMDR to make it easy for anyone to follow.

PHASE I: HISTORY TAKING

History taking is not unique to EMDR therapy—most therapists and doctors begin with an initial intake or assessment to determine a treatment plan. In EMDR, however, this step serves two critical functions:

1. Therapist Exploration: Helps the therapist learn your story and assess your suitability for EMDR.

2. Client Exploration: Allows you, the client, to gauge compatibility with the therapist.

I often encourage clients to continually evaluate our rapport throughout therapy. Still, Phase I is where we lay the foundation for the therapeutic relationship. I typically start this phase in one of two ways: 15–20-minute phone consultation – A brief call to see if we might be a good fit. In-person or virtual intake session – This includes a comprehensive “biopsychosocial” evaluation, typically lasting around an hour (though some therapists may spend more time). The goal of this first phase is to identify triggers, significant life events, or damaging relationships that will shape the overall treatment plan.

PHASE II: PREPARATION

As mentioned, the therapeutic foundation begins in the first session or consultation, so Phases I and II often overlap. Sharing a personal timeline can be challenging, even with a trusted professional. It’s crucial for the therapist to establish a sense of safety and security by:

1. Demonstrating unconditional positive regard for the client

2. Setting realistic expectations about the EMDR process

3. Equipping the client with coping tools

During this phase, clients typically learn regulation skills such as grounding, breathing techniques, or containment exercises. This is also when I introduce the concept of bilateral stimulation (BLS), a key component of EMDR.

PHASE III: ASSESSMENT

In the second session, I typically spend 30–45 minutes reviewing the timeline to identify the key components of each distressing memory that will guide our treatment plan. During this process, I might ask questions such as: “What emotions surface when you recall this experience?” “On a scale of 0–10, how distressing is it to think about this memory?” “What negative belief about yourself arises when you think about this memory?” My primary focus here is to determine which memory currently weighs most heavily on the client’s mind and to pinpoint the associated negative cognition. Common themes often include statements like “I’m not good enough” or “I don’t matter” (credit to Dr. Andrew Dobo for his training).

Although these negative cognitions feel true to the client, they are always false. Together, we also identify the client’s desired positive cognition, which may or may not be the direct opposite of the negative one. This positive belief is then “installed” during the next phase.

PHASE IV: DESENSITIZATION

When most people think of EMDR, they tend to focus on this desensitization step. Although that’s understandable, it’s important to remember that EMDR actually includes all eight phases, not just the bilateral stimulation (BLS) used here. During this phase, the therapist instructs the client to hold both the “target memory” and the associated negative belief in mind while initiating BLS. Thanks to Dr. Andrew Dobo’s advanced EMDR training, I now use TheraTappers. Previously, I used the tapping method where clients cross their arms and tap alternately—often referred to as the “butterfly hug.” The original EMDR technique involved having clients track the therapist’s hand or a moving object from side to side, hence “eye movement” in the name. Nowadays, we also have light bars that achieve the same bilateral effect.

In this phase, clients are encouraged to “surrender” to the process, simply watching the memory as though it were a movie playing in their mind. There is no right or wrong way to experience this; it may feel mysterious, but it consistently promotes transformation. Because the brain is innately self-healing, BLS and the therapist’s guidance merely help speed up that natural process. The therapist will pause occasionally upon noticing a shift in the client’s demeanor—often a cue that something meaningful is happening—and ask, “What are you noticing?” The client shares what they’re seeing on their “mental projector,” and the therapist encourages them to “go with that.” This continues until a transformation occurs or until the session time ends. Because the brain may remain “activated” beyond the session, clients are encouraged to practice self-care and journal any insights, dreams, or emotions that arise afterward.

PHASE V: INSTALLATION

Once the negative belief has been deactivated, space is created to “install” a more accurate and positive belief. The therapist gauges how strongly the client holds this new belief by asking, “On a scale of 1 to 7, how true does it feel that you are good enough?” Often, the client already rates it as a 6 or 7 at this point, but if not, the therapist continues using bilateral stimulation (BLS) to reinforce the positive belief. This phase usually proceeds quickly unless an additional “blocking belief” surfaces and needs to be addressed.

PHASE VI: BODY SCAN

During the EMDR process, recalling difficult events can give rise to physical sensations. Many clients describe feelings such as “a pit in my stomach” or “a burning in my chest.” The therapist continues to use bilateral stimulation (BLS) in this phase, helping these sensations pass through the body so they can gradually subside.

PHASE VII: CLOSURE

As the session concludes, the therapist ensures that the client is calm and regulated before they leave. This often involves guiding the client to use a coping skill or resource introduced in earlier phases, helping them maintain a sense of stability and safety.

PHASE VIII: EVALUATION

In this final phase, the therapist and client shift to a more traditional “talk therapy” style, debriefing the reprocessing session together. My supervisor, John Thorington, often begins this phase by asking, “What is one golden nugget you can take away from this experience?”—a question that encourages meaningful reflection. Here, the client can explore insights gained from their internal world, which often extend beyond simply feeling relief or more positive emotions. They may learn profound truths about themselves during the process.

The client and therapist also determine whether the target memory feels fully resolved or if further reprocessing is needed. Since the brain may remain “activated” even after the session, I encourage clients to note any new thoughts, dreams, emotions, or insights. These observations can provide valuable information to revisit in the next session.

CONCLUSION: EMBRACE THE TRANSFORMATIVE JOURNEY OF EMDR

Through the EMDR process, many people discover they are far more resilient and resourceful than they realized. They gain deeper awareness of how past experiences shape their present, as well as their innate capacity to heal and grow. It’s always an honor to witness individuals reconnect with themselves on this transformative journey—a truly beautiful experience. If you’re interested in beginning your own EMDR journey, click here to reach out for a free consultation. I’d be happy to discuss how EMDR therapy can support you.

(Special thanks to my supervisor, John Thorington, for his guidance, and to Dr. Andrew Dobo for his impactful EMDR training and resources, which have profoundly informed my practice.)