The 8 Phases of EMDR Therapy: A Step-by-Step Guide to Healing
Eye Movement Desensitisation and Reprocessing (EMDR) therapy is a structured, evidence-based approach designed to help individuals process and heal from trauma, anxiety, depression, and other emotional challenges. Unlike traditional talk therapy, EMDR follows a widely researched, eight-phase protocol to ensure lasting healing in a safe and structured way. While it’s not a quick fix, this approach allows your brain to naturally reprocess distressing memories, making them less overwhelming and more manageable over time.
Each phase plays a crucial role in the healing journey.
Here’s a breakdown of the 8 Phases of EMDR Therapy and what you can expect:
Phase 1 – History Taking
The first step in EMDR therapy is getting to know you and your story. Your therapist will gather your personal history, explore your experiences, and identify the memories, triggers, and symptoms that will be the focus of therapy.
Key Goals:
✔️ Building trust and rapport
✔️ Identifying past traumas and triggers
✔️ Developing a personalized treatment plan
This phase ensures that therapy is tailored to your specific needs, setting the foundation for the work ahead.
Phase 2 – Preparation
Before diving into processing painful memories, this phase focuses on building coping skills and emotional resilience. Your therapist will teach grounding techniques to help you manage distressing emotions, ensuring you feel safe and in control throughout the therapy process.
What Happens in Preparation?
✔️ Learning self-soothing techniques (deep breathing, visualisation, mindfulness)
✔️ Understanding how EMDR works
✔️ Establishing a “safe place” in your mind to return to if emotions become overwhelming
The backpack symbolises this phase—representing the tools and resources you’ll carry with you on your healing journey.
Phase 3 – Assessment
In this phase, you’ll identify the specific memory you want to process, along with the emotions, thoughts, and physical sensations connected to it. The goal is to get a clear picture of the memory and how it affects you.
Key Steps in Assessment:
✔️ Selecting the target memory
✔️ Identifying the negative belief tied to it (e.g., “I’m not safe”)
✔️ Choosing a new, positive belief to replace it (e.g., “I am safe now”)
✔️ Noticing any emotions and body sensations that arise
The magnifying glass represents this phase—bringing clarity to what needs healing.
Phase 4 – Desensitisation
This is where the deep work happens. Using bilateral stimulation (such as guided eye movements, tapping, or sounds), your brain begins to reprocess the traumatic memory, gradually reducing its emotional intensity.
What Happens in Desensitisation?
✔️ Recalling the memory while engaging in bilateral stimulation
✔️ Allowing the brain to naturally shift its perspective
✔️ Noticing thoughts, emotions, and sensations change over time
The lightning bolt symbolises this phase, representing a breakthrough as emotional pain is reduced.
Phase 5 – Installation
Once the distress from the memory has decreased, the next step is to strengthen the positive belief chosen in Phase 3. Through continued bilateral stimulation, this belief becomes deeply embedded in your mind.
Goals of Installation:
✔️ Replacing negative self-perceptions with healthier ones
✔️ Reinforcing confidence and resilience
✔️ Ensuring the new belief feels strong and true
Think of this phase as planting a seedling—allowing new, positive beliefs to take root and grow.
Phase 6 – Body Scan
Since trauma is stored not just in the mind but also in the body, this phase checks for any lingering physical discomfort or tension. Your therapist will guide you through a scan of your body to ensure the memory is fully processed.
Why the Body Scan Matters:
✔️ Helps clear any leftover physical distress
✔️ Confirms that emotional healing is complete
✔️ Strengthens the mind-body connection
The heartbeat line represents this phase—symbolising awareness of the body’s healing process.
Phase 7 – Closure
At the end of each session, your therapist ensures that you leave feeling stable and grounded, even if processing is not yet complete.
What Happens in Closure?
✔️ Checking in on your emotional state
✔️ Using grounding exercises to restore balance
✔️ Reviewing the session’s progress
✔️ Preparing for time between sessions with self-care strategies
The puzzle piece symbolises this phase—representing how every session is part of a larger picture of healing.
Phase 8 – Reevaluation
At the beginning of each new session, your therapist will review your progress, ensuring the work from previous sessions remains effective and lasting.
What Happens in Reevaluation?
✔️ Checking if the previously processed memory still feels neutral
✔️ Confirming that the positive belief remains strong
✔️ Identifying any new material that may need attention
✔️ Adjusting the treatment plan as needed
The mirror represents this phase—symbolising self-reflection and continued growth.
Final Thoughts: EMDR is a Journey, Not a Quick Fix
Healing from trauma takes time, but EMDR therapy is designed to ensure that each step of the journey is safe, structured, and effective. By following these 8 evidence-based phases, EMDR helps reprocess distressing experiences, replace negative beliefs, and create real, lasting change.
If you’re ready to begin your healing journey, I’m here to support you every step of the way.
Interested in EMDR therapy?
I am an Accredited EMDR Practitioner with EMDRA and if you’re ready to begin your healing journey, I am here to support you every step of the way.
Contact me today to learn more www.katelandetecounselling.com.au
