How EMDR Works: 8 Phases of Treatment
If you have ever wondered why certain memories still feel raw and or overwhelming, even after years, it is important that you know that you are not alone. Many people find that painful experiences linger, replaying in their minds or showing up in their bodies in unexpected ways. EMDR therapy is an acronym used for Eye Movement Desensitization and Reprocessing therapy. EMDR was designed to help people process these kinds of experiences and finally find relief.
In this post, we will explore what EMDR therapy is, how EMDR works, and the phases of EMDR therapy that guide the healing process. We will also touch on its benefits and how it can be a powerful tool for trauma treatment.
What Is EMDR Therapy?
EMDR is a type of psychotherapy developed by Dr. Francine Shapiro in the late 1980s. It was originally created to help people recover from single traumatic incidents, but over time, it’s been found effective for anxiety, phobias, chronic stress, and even self-esteem challenges.
The core idea behind EMDR is that trauma can get “stuck” in the brain’s processing system. Normally, when we experience something upsetting, our brains process and store the memory in a way that allows us to move forward. But when an experience is too distressing, like an assault, accident, or a long-term period of emotional neglect in childhood, the brain can’t fully process it. Instead, the memory becomes frozen in its original, unprocessed form.
This process explains why certain sights, sounds, or feelings can suddenly trigger intense emotional reactions long after the event has passed. EMDR therapy helps the brain “unfreeze” these memories so they can be processed, integrated, and released.
How EMDR Works
Unlike traditional talk therapy, EMDR does not require you to discuss every detail of your trauma. Instead, it uses a process called bilateral stimulation, which can include side-to-side eye movements, tapping, or gentle sounds. Much research demonstrates conclusively that this helps to process trauma though there is some disagreement about why. One theory proposes that tThis helps both sides of the brain communicate and reprocess memories in a healthier way.
Here’s how it works in simple terms:
- When you recall a traumatic memory, your body and emotions may react as if it is happening now.
- During EMDR, your therapist helps you bring up that memory while using bilateral stimulation, like following their hand with your eyes.
- Bilateral stimulation reduces activation, making it possible to sit with memories without being overwhelmed with emotion.
- Sitting with a memory in this way makes it possible for the brain to move the memory from a “stuck” state into one that can be digested and stored properly, so it loses its emotional charge.
- Over time, the same memory feels less distressing and more distant.
It is a gentle but powerful process. People often describe it as finally being able to see a painful memory without feeling trapped inside it.
Also Read: Teletherapy vs In-Person: Which Is Right for You?
EMDR Therapy Phases
EMDR therapy employs eight phases. While they are necessary, in practice we move back and forth between them as appropriate for the individual.. This framework ensures safety, preparation, and gradual processing.
- History Taking & Treatment Planning
The first phase focuses on understanding your history, your current challenges, and the memories that might be contributing to them. Your therapist will work collaboratively with you to create a treatment plan tailored to your needs.
- Preparation
Before beginning EMDR processing, your therapist helps you build skills for grounding, relaxation, and emotional regulation. This ensures that when difficult material arises, you have tools to stay safe and steady.
- Assessment
Together, you will identify the specific memory or target you want to work on. You will explore what image, emotions, beliefs, and body sensations are connected to it. The goal is to understand how that memory affects you now. You will consider what false learning resulted from the memory and identify how you would prefer to see the world.
- Desensitization
This is where bilateral stimulation comes in. As you focus on the target memory, your therapist guides you through eye movements or other rhythmic techniques. Over time, the distress attached to the memory begins to fade.
- Installation
Once the distress has decreased, your therapist helps you strengthen a positive belief about yourself. As a classic example, replacing “I’m powerless” with “I survived and I’m strong.” This helps solidify new, empowering perspectives.
- Body Scan
Trauma is not just stored in the mind. It lives in the body. In this phase, you will notice any lingering physical sensations related to the memory. The goal is to ensure your body also feels at peace with the processed memory.
- Closure
At the end of each session, your therapist helps you return to a sense of calm and safety. You will use grounding or self-soothing techniques so you leave feeling stable and centered, even if the work brings up intense emotions.
- Re-evaluation
At the start of your next session, you and your therapist revisit what was processed previously. You’ll assess whether the memory still carries distress or if new layers of healing have emerged.
This cyclical, structured process helps ensure that healing unfolds at a pace that feels safe and sustainable.
EMDR Therapy Benefits
EMDR offers many potential benefits for those struggling with trauma and emotional distress:
- Reduced Emotional Distress: Traumatic memories lose their painful intensity.
- Improved Emotional Regulation: People often feel calmer and less reactive in daily life.
- Decreased Anxiety and Depression: By resolving root causes, symptoms often lessen.
- Better Sleep and Focus: Many clients report improved rest and concentration after EMDR.
- Increased Self-Worth: Shifting negative self-beliefs allows for more self-compassion and confidence.
While EMDR is best known as EMDR for trauma treatment, it can also be transformative for individuals navigating anxiety or depression.
A Trauma-Informed Approach
Laura Pearl, a licensed trauma therapist, somatic practitioner, and EMDR clinician based in New York City, specializes in helping adults navigate complex trauma, neurodivergence, dissociation, and identity exploration.
Her practice is grounded in care that is relational, body-aware, and deeply attuned to how culture, power, and lived experience shape the way we heal.
Laura often integrates EMDR with somatic and relational approaches, helping clients not only process memories but also reconnect with their bodies and sense of self. Whether you meet her online or in person, her approach is gentle, collaborative, and deeply validating.
Is EMDR Right for You?
If you have tried traditional therapy and still feel stuck, EMDR might offer a new path forward. It does not erase memories. It helps your brain file them away properly so they no longer control your emotions, reactions, or sense of self.
Many people find EMDR especially helpful if they:
- Experience flashbacks, intrusive memories, or nightmares
- Struggle with anxiety, panic, or hypervigilance
- Feel numb, disconnected, or “frozen” after trauma
- Have a history of childhood neglect or relational trauma
- Want to reclaim a sense of safety and empowerment
Remember, EMDR works best when you feel safe and supported. It is okay to ask your therapist questions about the process, your pace, and what to expect. Healing takes time, and it is completely valid to take it one step at a time.
Finding Affordable EMDR Therapy Sessions
Therapy can be an investment, but your healing is worth it. If you are looking for affordable EMDR therapy sessions, know that many clinicians offer sliding-scale fees to make care more accessible.
Working with someone like Laura Pearl can help you find an approach that fits your needs, pace, and budget, while receiving care that is compassionate, body-aware, and trauma-informed.
Related Article: How Does EMDR Therapy Work for Trauma?
