The Eight Phases of EMDR
Guiding You Through the EMDR Process
If you’re here, you might be carrying something heavy—a memory, a fear, or a lingering pain that feels impossible to release. It’s okay to acknowledge that. Trauma has a way of embedding itself in our minds and bodies, making us feel stuck in cycles of distress. But there’s hope.
At Acadia Psychotherapy & Associates in McKinney, Texas we use Eye Movement Desensitization and Reprocessing (EMDR) is a therapy designed to help you break free from those cycles. Whether you’ve experienced a single traumatic event or are dealing with the effects of long-term trauma, EMDR offers a structured and compassionate path forward.
Today, we’ll walk through the eight phases of EMDR therapy, providing a clear understanding of how this process works and what to expect along the way. Take a moment to breathe—we’re about to explore a transformative approach to healing.
8 Phases of EMDR
Phase 1: History-Taking and Treatment Planning
The first step in EMDR therapy is creating a foundation for healing. This involves exploring your past experiences, current struggles, and the goals you want to achieve. Think of it as mapping out your journey. This step aligns with the evidence-based guidelines established by the EMDR International Association (EMDRIA), which emphasize the importance of tailored treatment planning to ensure effective outcomes.
What Happens in This Phase:
Your therapist will ask about significant life events and identify the specific memories or beliefs causing distress. For example, you might focus on a memory linked to the belief, “I am not enough.”Collaborative Approach:
You and your therapist will work together to prioritize which memories or triggers to address first, tailoring the process to your needs.
This phase is all about understanding your story and preparing for meaningful work ahead.
Phase 2: Preparation
With the foundation in place, the focus shifts to building your sense of safety and readiness for the therapeutic process. Preparation ensures you feel equipped to handle any challenges that arise.
Resourcing or Learning Coping Skills:
Your therapist will teach you grounding techniques such as deep breathing, mindfulness, or visualization. These tools can help you stay calm during and between sessions.Introduction to Bilateral Stimulation (BLS):
You’ll become familiar with the methods used in EMDR, such as eye movements, tapping, or auditory tones, which engage both sides of the brain.
By the end of this phase, you’ll feel more confident and supported as you move into deeper work.
Phase 3: Assessment
Assessment zeroes in on the specific components of a traumatic memory that need to be addressed. This phase creates clarity and focus for the therapy ahead.
Targeting the Memory:
Together, you and your therapist will identify a memory to process. For example, it might be an incident tied to feelings of helplessness or fear.Exploring Beliefs:
You’ll identify a negative belief associated with the memory (e.g., “I am unsafe”) and consider a positive belief you’d like to embrace instead (e.g., “I am safe now”).Measuring Distress:
The therapist uses a scale, such as the Subjective Units of Disturbance (SUD), to rate how distressing the memory feels, creating a baseline for tracking progress.
This phase sets the stage for the deeper work of processing and reprocessing the memory.
Phase 4: Desensitization
Desensitization is where the core of EMDR therapy happens. This phase focuses on reducing the emotional intensity tied to the memory. According to research published in PubMed, BLS engages both hemispheres of the brain, promoting neural integration and reducing the emotional intensity of distressing memories.
Engaging the Memory:
You’ll recall the traumatic memory while engaging in bilateral stimulation, such as following the therapist’s hand movements or experiencing rhythmic tapping.Processing the Pain:
As your brain processes the memory, its emotional charge begins to fade. You may notice insights, shifts in perspective, or other related memories emerging naturally.Staying Present:
Your therapist will guide you through this phase, ensuring you remain grounded and supported throughout the experience.
This is where the brain’s natural healing abilities come to the forefront, helping you release the hold trauma has had on you.
Phase 5: Installation
Once the distress associated with the memory has lessened, the focus turns to strengthening positive beliefs.
Reinforcing Positive Beliefs:
Your therapist will help you replace negative thoughts, like “I am powerless,” with empowering ones, such as “I am capable.”Using Bilateral Stimulation:
The positive belief is reinforced through BLS, helping it feel more integrated and natural in your mindset.
This phase shifts the way you view yourself and your experiences, creating a foundation for confidence and resilience.
Phase 6: Body Scan
Trauma often lingers in the body, even after emotional processing. This phase addresses those physical remnants.
Tuning into the Body:
You’ll perform a mental body scan, noticing any lingering tension or discomfort connected to the memory.Releasing Physical Responses:
If unresolved sensations arise, additional BLS can help the body release them, promoting relaxation and balance.
This step ensures that healing happens holistically, addressing both emotional and physical aspects of trauma.
Phase 7: Closure
Closure focuses on grounding you after each session, ensuring you leave feeling calm and stable.
Reflecting on Progress:
Your therapist will review the session’s work and discuss how you’re feeling.Grounding Techniques:
Any remaining distress is managed through grounding exercises, such as deep breathing or visualization.Supporting Continued Growth:
Your therapist may suggest journaling, relaxation practices, or other self-care activities to maintain momentum between sessions.
This phase ensures you feel supported and prepared to carry the work forward in your daily life.
Phase 8: Reevaluation
Reevaluation looks at the bigger picture, assessing how far you’ve come and identifying any remaining work.
Evaluating Long-Term Changes:
Together, you’ll reflect on how processed memories have influenced your thoughts, emotions, and triggers.Identifying Next Steps:
If unresolved memories remain, they’ll be added to the treatment plan. If the work feels complete, you may transition to other therapeutic goals or conclude the process.
This phase provides a sense of closure while ensuring the progress made is sustainable and meaningful.
Moving Toward Freedom
Healing from trauma can feel like an overwhelming journey, but EMDR offers a clear, structured path forward. Each phase of this therapy is carefully designed to guide you through the process of confronting and releasing pain, helping you regain control of your life.
EMDR therapy is grounded in extensive research, showing its effectiveness in treating trauma, PTSD, and anxiety. As highlighted by the EMDRIA guidelines, the eight-phase protocol is designed to address not only the emotional impacts of trauma but also the physiological responses, making it a holistic approach to healing.
If you’re considering EMDR therapy, know that you don’t have to navigate this alone. We provide in-person EMDR therapy at our office in McKinney, as well as online EMDR therapy for clients in the surrounding areas of North Texas. Reach out today to begin your journey toward freedom, healing, and resilience. You deserve it.
