Understanding EMDR Therapy: How It Works to Heal Trauma

Eye Movement Desensitization and Reprocessing (EMDR) therapy is an evidence-based approach that helps people heal from distressing memories and experiences that feel “stuck” in the body and mind. Unlike traditional talk therapy, EMDR focuses on helping the brain reprocess traumatic memories so they no longer hold the same emotional charge.

Many clients come to EMDR after realizing that even though they know something is in the past, their body still reacts as if it’s happening now, often experienced through anxiety, fear, shame, or self-doubt. EMDR helps bridge that gap between what you know logically and what you still feel emotionally.

EMDR therapy follows a structured, eight-phase process designed to ensure both safety and effectiveness. Here’s what you can expect:

Phase 1: History Taking and Treatment Planning

This is where we start building a trusting relationship and exploring what brings you to therapy. Together, we’ll discuss your background, current symptoms, and the experiences that feel most distressing. From there, we’ll identify which memories may benefit most from reprocessing.

Phase 2: Preparation

Before we begin EMDR, we’ll take time to make sure you feel grounded and ready. I’ll explain EMDR terms, what the process looks like, and what to expect along the way. This is also the time for you to ask any questions or share any hesitations. We’ll practice techniques to help you manage any emotional disturbances that might surface during or between sessions. My goal is that you always feel supported and in control.

Phase 3: Assessment

We’ll identify a specific traumatic memory to target, including the images, emotions, body sensations, and beliefs attached to it. This helps us get a clear picture of how the memory is stored in your nervous system, so we can guide it toward resolution.

Phase 4: Desensitization

Using bilateral stimulation, typically through eye movements, tapping, or alternating sounds, you’ll focus on the targeted memory. The goal is to reduce the emotional intensity connected to it. As we work, new thoughts, emotions, or body sensations may surface. This is a normal and expected part of the healing process, as your brain naturally begins to reprocess and integrate the experience.

This is the phase we will spend the majority of our time together in. This can take weeks, months or years. There is no expectation to how long it will take for you to feel resolved of the targeted memory.

Phase 5: Installation

Once your distress around the memory decreases, we’ll strengthen and “install” new, positive beliefs about yourself. For example, replacing “I have to earn love” with “I am lovable just the way I am.” This helps solidify new neural connections that support self-trust and resilience. In the phase, you not only logically believe good things about yourself, you’ll feel it.

Phase 6: Body Scan

You’ll be asked to think about the original memory and your new positive belief while scanning your body from head to toe. Any remaining tension, discomfort, or emotional charge is reprocessed using the same techniques from Phase 4, until your body also reflects a sense of calm and closure.

Phase 7: Closure

Each session ends with grounding and stabilization, regardless of whether the target memory has been fully processed. You’ll leave each session feeling safe and able to function in your daily life, often with relaxation or containment exercises to use between sessions.

Phase 8: Re-evaluation

At the start of each new session, we’ll check in about the memories we’ve worked on, noting any changes in distress levels or new insights. This ensures that your healing is solidified and that we can move on to other targets when you’re ready.

A Gentle Yet Powerful Path Toward Healing

EMDR uses bilateral stimulation to help your brain do what it naturally wants to do: heal. It’s not about reliving trauma, but rather allowing your nervous system to reprocess it so you can finally move forward with less fear, shame, or reactivity.

If you’ve been carrying the weight of past experiences and are ready to feel lighter, EMDR therapy offers a structured, compassionate path toward emotional freedom.

Finding the right therapist to do this powerful work with is of utmost importance. If you want to know if I am right for you, visit the About Page or book a free 20-minute consultation and speak with me about your goals.