EMDR: The 8 Phases

The 8 Phases of EMDR

When people begin EMDR therapy, they often expect to start the eye movements or reprocessing of trauma right away. However, EMDR follows a structured process, and bilateral stimulation (eye movements, tapping, or auditory tones) doesn’t begin until Phase 4. Here’s an overview of the eight phases of EMDR and what to expect.

Phase 1: History Taking & Treatment Planning

The first phase begins with a discussion between the therapist and client about what brings the client into therapy and how EMDR can be tailored to their needs. A trusting relationship is developed, ensuring the client feels comfortable and supported throughout the process.

The therapist gathers information about the client’s history, including life experiences, mental and physical health, and past traumatic events. Additionally, the client’s internal and external resources are assessed to ensure they have the necessary coping skills and support systems in place.  Together, you and your therapist will identify target events for reprocessing as you move into the treatment plan.

Phase 2: Preparation

The therapist helps build trust, establish coping skills, and teach relaxation techniques such as Secure Place and Container. Because EMDR can bring up intense emotions, tools like deep breathing and visualization exercises help clients feel safe and grounded.

Phase 3: Assessment

In this phase, the therapist helps identify specific traumatic memories to target. If recalling memories feels difficult, don’t worry—EMDR therapists use strategies to help pinpoint the right targets. The event to reprocess (also known as the target event) is identified, along with associated images, negative beliefs, emotions, and physical sensations.

To establish a baseline, two key measures are used:

• The Subjective Units of Disturbance (SUD) scale, which rates the level of distress associated with the memory from 1 to 10, 10 being most distressing.

• The Validity of Cognition (VOC) scale, which measures how strongly the client believes the preferred, more adaptive belief from 1 to 7, 7 being it feels totally true.

These measures help track progress throughout the EMDR process.

Phase 4: Desensitization

This is where reprocessing begins. While focusing on the traumatic memory, the client engages in bilateral stimulation, such as eye movements, tapping, or auditory tones. This process helps the brain reprocess the experience so that it no longer carries the same emotional weight.

Phase 5: Installation

Once the distress around the memory decreases, the therapist helps strengthen and integrate a positive belief, such as "I am safe," "I am good enough," or "I can control what I can." This phase reinforces new, adaptive perspectives.

Phase 6: Body Scan

The client checks in with their body to identify any lingering tension or discomfort. EMDR aims to ensure that the traumatic memory no longer triggers negative physical sensations, reinforcing complete healing.

Phase 7: Closure

Each EMDR session ends with closure, ensuring the client feels stable and grounded before leaving. The therapist may guide relaxation exercises and encourage the use of coping strategies between sessions. Since the brain may continue reprocessing for up to 24 hours, it’s important to avoid substances like marijuana or benzodiazepines, as they can interfere with the process.

Phase 8: Reevaluation

At the start of the next session, the therapist reviews progress, checks whether positive effects have remained, and determines if additional memories need to be processed. This ensures lasting healing and continued growth.

Conclusion

EMDR is a structured yet flexible therapy that helps people break free from the grip of past trauma. If you’re struggling with distressing memories or emotional difficulties such as anxiety, anger, or excessive sadness, EMDR could be a transformative tool on your healing journey. If you're curious about whether EMDR is right for you, reach out to a certified EMDR therapist who can guide you through the process.