How EMDR Therapy Works: A Step-by-Step Guide
EMDR (Eye Movement Desensitization and Reprocessing) tends to sound a little mysterious before you've tried it — "eye movements" doesn't immediately explain how a therapy actually works. If you're considering EMDR and want a clearer picture of what to expect before your first session, here's a straightforward walkthrough of the process.
The Basic Idea
EMDR is built on the understanding that the brain has a natural system for processing experiences, much like the body has a natural system for healing a wound. Most of the time, that system works on its own — which is why most difficult experiences fade with time. But when something is overwhelming enough, that natural processing can get interrupted, leaving the memory "stuck" in a raw, unprocessed state. EMDR uses bilateral stimulation — most commonly guided eye movements, though tapping or sound can also be used — to help the brain complete that interrupted processing.
The Eight Phases of EMDR
EMDR isn't just the eye-movement part; it's a full structured process with eight phases.
1. History and Treatment Planning Before any processing begins, we spend time understanding your history, current symptoms, and what you're hoping to work through. This is where we identify which memories or experiences are good targets for EMDR.
2. Preparation This phase is about making sure you have solid coping and grounding tools in place before we touch anything difficult. We'll practice techniques you can use to stay regulated during and between sessions.
3. Assessment We identify the specific memory to target, along with the image, negative belief, emotions, and body sensations connected to it — for example, a memory tied to the belief "I'm not safe," accompanied by tightness in the chest.
4. Desensitization This is the core of the work. While holding the memory in mind, you engage in bilateral stimulation (eye movements, tapping, or tones) in short sets. Between sets, we check in on what's coming up. Often, new associations, memories, or insights surface on their own — the brain doing its own processing work with support.
5. Installation Once the distress connected to the memory has decreased, we work to strengthen a more accurate, positive belief in its place — for example, shifting from "I'm not safe" to "I survived, and I'm safe now."
6. Body Scan We check whether any residual tension or discomfort remains in the body when you bring the memory to mind, and continue processing until that clears as well.
7. Closure Every session ends with grounding, regardless of where we are in the process, so you leave feeling stable rather than activated.
8. Reevaluation At the start of the next session, we check in on how things have settled since the last one and determine whether that target is fully processed or needs more work.
What This Actually Feels Like
Clients often describe the desensitization phase as similar to watching a memory from a distance rather than reliving it — like watching a scene on a screen rather than being back inside it. It's common for seemingly unrelated memories or realizations to surface during processing; that's a normal, expected part of how the brain works through material once it starts moving again.
How Long It Takes
This varies significantly depending on the complexity of what you're working through — a single-incident memory might process in a handful of sessions, while more complex or long-standing patterns take longer. For clients who want to move through the process more quickly, an EMDR Intensive format can also be an option.
If you're considering EMDR and want to talk through what the process might look like for your specific situation, I offer EMDR by telehealth throughout Denver, Boulder, and Colorado statewide.