EMDR Therapy Process Explained: A Step-by-Step Breakdown for New Clients

If you’re considering EMDR therapy, you might be wondering what the actual process looks like. EMDR (Eye Movement Desensitization and Reprocessing) is a trauma-informed therapy that helps your brain process difficult experiences so they no longer feel as overwhelming, intrusive, or “stuck.” EMDR isn’t about reliving trauma—it’s about helping your system complete the healing it was never given the chance to finish.

Here’s a quick, straightforward look at the phases we move through together:

1. History & Planning

We start by getting a complete picture of what you’re hoping to heal and what has been weighing on you. This includes identifying past experiences, current stressors, and the strengths you already carry. Together, we decide where to begin.

2. Preparation

This phase builds safety and stability. You’ll learn grounding strategies, ways to regulate your nervous system, and how to stay centred during the work. You do not need to dive into anything before you feel ready.

3. Assessment

Here, we select a specific target—an experience or memory that still has emotional charge. We explore the thoughts, feelings, and bodily sensations associated with it so we know exactly what we’re working with.

4. EMDR Desensitization

Using bilateral stimulation (such as eye movements or tapping), your brain begins processing the memory. Many people notice emotions shifting, images becoming less sharp, or the intensity naturally decreasing. This is where we spend the bulk of the time desensitizing and creating adaptive ways to relate to the events in your life that have been triggering.

5. Installation

We strengthen a positive belief or adaptive thinking that you want to carry forward—something like “I am safe now” or “I can handle this.” We help your brain link this belief to the old memory so it feels true on a deeper level.

6. Body Scan

Since the body often holds what the mind can’t, we check for any leftover tension or physical reactions. If anything remains, we process it as well.

7. Closure

Every session ends with you re-grounded and steady. Whether we fully processed a memory or simply opened the work, you leave feeling contained and supported.

8. Re-evaluation

At the next session, we check in: What feels different? What feels the same? Do we continue with the same target or shift to something new? EMDR is paced to your system, not rushed.

EMDR can be a powerful way to move from feeling stuck or overwhelmed to feeling more connected, resilient, and at home in yourself. If you’re curious whether this approach might help you, I’m here to talk through it and support you at each step.

Amy