EMDR (Eye Movement Desensitization and Reprocessing) therapy is a structured form of psychotherapy designed to help people process and heal from trauma, anxiety, and emotional distress. It’s best known for treating PTSD, but it is also used for depression, phobias, grief, and more.

What Happens in an EMDR Session?

EMDR therapy follows eight standardized phases, typically spread out over several sessions. Here’s what you can expect:

1. History Taking & Treatment Planning

In your first session(s), the therapist will learn about your history and identify the memories or issues to focus on. You’ll discuss your goals, emotional triggers, and any past trauma that might be affecting your well-being today.

2. Preparation Phase

Before processing begins, the therapist teaches you grounding and self-regulation techniques. These may include breathing exercises, visualization, or mindfulness to help you feel safe and stable during and after sessions.

3. Assessment Phase

You’ll choose a specific target memory. The therapist helps you identify:

  • The visual image of the event
  • The negative belief tied to the memory (e.g., “I’m powerless”)
  • Emotions and body sensations connected to it
  • A desired positive belief (e.g., “I am in control”)

You’ll also rate your current level of distress.

4. Desensitization Phase

This is the core of EMDR. You’ll focus on the memory while the therapist guides you through bilateral stimulation — such as side-to-side eye movements, tapping on your hands, or auditory tones.
This helps your brain process the memory in a more adaptive, less distressing way — similar to how it processes memories during REM sleep.

5. Installation Phase

After the memory is desensitized, the therapist helps you strengthen a positive belief about yourself. For example, changing “I’m not safe” to “I survived and I am safe now.”

6. Body Scan

You’ll reflect on how your body feels when thinking about the memory and the new positive belief. This ensures that no lingering tension or emotional distress remains.

7. Closure

Each session ends with grounding exercises to ensure you feel stable and calm before leaving. You won’t leave a session feeling “emotionally raw” — closure is a key part of EMDR.

8. Reevaluation

At the start of the next session, the therapist checks in to see how you’re feeling about the processed memory and determines if more work is needed or if it’s time to move on to another target.

What EMDR Looks Like in Practice

  • You sit comfortably in a chair across from the therapist.
  • The therapist may move their fingers side to side, use tapping devices, or play alternating sounds through headphones.
  • You don’t need to describe the trauma in detail unless you want to — EMDR does not require prolonged talking or reliving the event.
  • You may experience emotional shifts, new insights, or physical sensations during the session. These are part of the brain’s natural processing.

Is EMDR Right for You?

Many people find EMDR effective after just a few sessions, while others may need longer treatment depending on the complexity of their trauma. It’s supported by research and recommended by organizations like the American Psychological Association and the World Health Organization.

If you’re struggling with distressing memories, anxiety, or trauma, EMDR can offer a powerful path to healing.