What is EMDR therapy?
What Is EMDR Therapy? Origins, Phases, and What to Expect
If you’ve experienced trauma, anxiety, or painful memories that just won’t fade—no matter how much insight or time has passed—you’re not alone. Many people carry unresolved experiences that continue to affect their thoughts, emotions, and sense of safety.
EMDR therapy, or Eye Movement Desensitization and Reprocessing, is a powerful, research-backed approach that helps the brain and body process trauma and release the emotional distress that gets stuck after difficult experiences.
Let’s explore where EMDR came from, what the therapy looks like, and what you can expect if you choose to begin this deeply healing work.
💡 How Was EMDR Developed?
EMDR was developed in the late 1980s by psychologist Dr. Francine Shapiro. She noticed that when she moved her eyes side to side while thinking about a distressing memory, her emotional reaction to it seemed to lessen.
This led to the discovery that bilateral stimulation—like eye movements, tapping, or sounds—can help the brain reprocess traumatic memories in a way that reduces emotional charge and helps integrate the experience.
Since then, EMDR has become a globally recognized, evidence-based treatment for PTSD, anxiety, phobias, and other trauma-related symptoms. It’s used by clinicians around the world and endorsed by organizations like the APA and WHO.
🔄 The 8 Phases of EMDR Therapy
EMDR isn’t just about eye movements. It’s a structured and comprehensive process designed to help you safely access, process, and resolve distressing memories—while staying grounded and supported throughout.
Here’s an overview of the 8 phases of EMDR:
1. History Taking & Treatment Planning
Your therapist will get to know you—your history, strengths, current concerns, and whether EMDR is a good fit. Together, you’ll identify which past experiences may be driving current symptoms, and begin mapping a plan for healing.
This is a collaborative, gentle process. There’s no pressure to dive into trauma right away.
2. Preparation
Before reprocessing begins, your therapist will help you build resources for safety and regulation. This may include breathing exercises, grounding skills, visualization techniques, or creating a “calm place” in your mind.
The goal here is to make sure you feel safe, supported, and empowered to navigate difficult material when the time comes.
3. Assessment
When you’re ready to begin reprocessing, you’ll select a target memory to focus on—often one that still carries emotional or physical distress. You’ll identify key components like:
The image that represents the worst part
The negative belief you still hold (e.g., “I’m not safe”)
The emotions and body sensations connected to it
You’ll also identify a positive belief you want to strengthen (e.g., “I am strong now”).
4. Desensitization
This is where bilateral stimulation is used (typically eye movements, tapping, or audio tones) to help your brain reprocess the traumatic memory. You’ll focus on the target while allowing your thoughts, emotions, and sensations to shift and evolve—without needing to analyze or control them.
Most clients notice that the memory begins to feel less charged, less vivid, and less distressing.
5. Installation
Once the emotional distress linked to the memory is reduced, your therapist will help you “install” a positive belief—something that reflects your current truth and strength. This helps reinforce your resilience and rewrite the internal narrative.
6. Body Scan
Because trauma lives in the body, your therapist will guide you to notice any lingering tension, discomfort, or emotional residue. The goal is to fully clear the distress connected to the memory, so your nervous system can settle.
7. Closure
Each session ends with grounding and stabilization. Whether a memory was fully processed or not, you’ll leave the session with a sense of safety and connection to the present moment.
Your therapist may also guide you in using self-soothing techniques and encourage you to journal or rest afterward.
8. Reevaluation
At the beginning of each session, your therapist will check in on how you’re feeling and whether any distress has returned. Together, you’ll decide what to work on next, tracking progress over time.
🌱 What Clients Can Expect From EMDR
Many people begin EMDR after trying talk therapy but still feeling emotionally stuck or triggered. EMDR offers a different path—one that works with the brain’s natural healing ability, often resulting in deep emotional relief and increased resilience.
Here’s what you might experience:
A new sense of calm and clarity around old memories
Relief from anxiety, nightmares, or intrusive thoughts
A stronger connection to your sense of Self and personal strength
Improved emotional regulation and relationships
EMDR sessions move at your pace. You’ll never be pushed to reprocess before you’re ready, and your therapist will ensure that you have tools and support every step of the way.
Final Thoughts: Healing Is Possible
If trauma has left you feeling stuck, overwhelmed, or disconnected, EMDR offers a path toward healing that honors both your story and your strength. It doesn’t erase the past—but it helps you unhook from its emotional power, so you can live more freely and fully in the present.
If you’re curious about EMDR or want to explore whether it’s right for you, I’d be honored to support you.
