If you’re beginning EMDR therapy—or even just exploring it—you might find yourself wondering: “When does the actual EMDR part begin?” You’re not alone! This is a common question. The answer is – we start right away, but probably not in the way you might expect.
Many people associate EMDR with eye movements and the “reprocessing” part, but that’s actually just one phase in an eight-phase process. Each phase has a unique role in helping your mind and body heal from trauma, anxiety, or distress.
Let’s walk through the 8 phases together.
Phase 1: History Taking – Getting to Know You
We begin by learning about your life—your story, strengths, challenges, and what led you to therapy.
During this time, your EMDR therapist may explore:
- Childhood and family history
- Medical or emotional background
- Current stressors and symptoms
- Past trauma or distressing experiences
- Your goals for healing
We’ll also begin building a trauma timeline, which helps us identify any memories that may need reprocessing later.
Phase 2: Preparation – Building Your Emotional Toolkit
Before diving into reprocessing, we first make sure you have the tools you need to feel safe and supported. This includes:
- Learning grounding and calming skills
- Creating your “Calm/Safe Place” visualization
- Practicing coping strategies for anxiety or distress
- Understanding your Window of Tolerance
You’ll also be introduced to bilateral stimulation (BLS)—a core part of EMDR therapy that may involve eye movements or tapping.
This is a gentle, empowering phase. It helps you build resilience and confidence before we approach any deeper memories.
Phase 3: Assessment – Choosing the Starting Point
Once we’ve laid the groundwork, we’ll identify a specific memory (or “target”) to begin reprocessing.
Your EMDR therapist will ask questions to explore:
- The specific memory (target)
- What you remember seeing or feeling
- The negative belief tied to the memory (e.g., “I am a failure”)
- Emotions or body sensations that come up
- How distressing the memory feels on a scale of 0–10
This helps us understand how the memory lives in your nervous system.
Phase 4: Desensitization – Reprocessing Begins
This is what most people imagine when they think of EMDR.
Using bilateral stimulation, we begin the reprocessing work. The goal here is to lower the emotional intensity of the memory and reduce the distress connected to it—ideally down to zero.
This part of the EMDR therapy process allows your brain to “re-wire” how the memory is stored—so it no longer feels overwhelming.
Phase 5: Installation – Rebuilding with Positive Beliefs
After the memory is desensitized, we shift our focus to positive beliefs.
We strengthen affirmations like:
- “I’m learning to trust myself”
- “I am worthy”
- “I did the best I could”
These beliefs replace old, unhelpful narratives and help you feel more empowered moving forward.
Phase 6: Body Scan – Listening to Your Body’s Wisdom
The body holds memories too.
We’ll do a gentle scan from head to toe to check for any leftover tension, discomfort, or emotional charge. If anything is still “stuck,” we’ll continue reprocessing.
When a memory is fully cleared, your body will usually feel more relaxed or neutral.
Phase 7: Closure – Ending Each Session with Care
At the end of each EMDR session, we’ll take time to help you settle and feel grounded.
You’ll be reminded of:
- What you might notice afterward (e.g., dreams, insights)
- How to use your coping tools
- The importance of self-care between sessions
If the memory wasn’t fully processed in one session (which is completely normal), we’ll return to the preparation tools to ensure you leave feeling supported.
Phase 8: Reevaluation – Checking In and Moving Forward
At your next session, we’ll check in:
- How does the memory feel now?
- Has the distress stayed low?
- Are there new memories or current stressors to explore?
This is also when we can evaluate overall progress and continue working toward your therapy goals.
EMDR Helps You Heal: Past, Present & Future
EMDR therapy doesn’t just focus on old trauma—it helps with what you’re feeling now and what you want to feel in the future.
You might:
- Reprocess past traumatic memories
- Explore current symptoms or anxiety triggers
- Visualize success in future situations (like setting boundaries or public speaking)
This 3-pronged approach is one of the reasons EMDR is so powerful and adaptable.
Final Thoughts: EMDR Is a Journey, Not a Race
EMDR therapy is structured—but it’s also flexible, creative, and deeply personal. It meets you where you are and moves at the pace your nervous system can handle.
Whether you’re processing a single incident or working through layers of complex trauma, EMDR offers a gentle and effective path toward healing.
You deserve that healing. And you don’t have to do it alone.
Ready to Begin Your EMDR Journey?
If you’re curious about working with an me or have more questions about what to expect, feel free to reach out or leave a comment below. I’d be honored to walk this path with you.
you said: