The 8 Phases of EMDR Therapy: What to Expect as a Client

emdr therapy

Sep 26

What Are the 8 Phases of EMDR Therapy?

EMDR therapy is often associated with eye movements, but the eye movements are only one part of the process.

A full EMDR treatment process is structured around 8 phases. These phases help the therapist and client move through the work safely, gradually, and with enough preparation.

From the client’s perspective, the 8 phases of EMDR therapy are not just a clinical protocol. They are the steps that help you understand what you are working on, build enough stability, process painful memories, and check that the work has been integrated.

The 8 phases are:

History Taking
Preparation
Assessment
Desensitization
Installation
Body Scan
Closure
Reevaluation

Why Does EMDR Have Phases?

EMDR works with memories, emotions, body sensations, and negative beliefs that may still feel active in the present.

Because of this, EMDR is not something that should be rushed.

The phases create a structure for the work. They help make sure that the therapist understands enough about your history, that you have tools to stay grounded, and that processing happens in a way that feels contained rather than overwhelming.

For some people, EMDR processing begins fairly quickly.

For others, the preparation phase may take longer. This does not mean anything is wrong. It simply means that the therapy is being paced around your nervous system, your current life circumstances, and what feels clinically appropriate.

Phase 1: History Taking

The first phase of EMDR is history taking.

From a client’s perspective, this is where you and the therapist begin getting to know each other. You may talk about what brings you to therapy, what symptoms or patterns you are struggling with, and what you hope to work on.

History taking often includes your early life, family background, relationships, difficult experiences, coping patterns, and current supports.

Some therapists may ask about childhood. Some may explore attachment history, major life events, repeated patterns, or even prenatal and early developmental experiences if relevant.

This is because EMDR works with memory networks.

When processing begins, one memory can link to another. A present-day trigger may connect to something from adolescence, childhood, or an earlier experience that does not seem obvious at first.

The therapist does not need every detail of your life immediately, but they do need enough context to understand the broader map.

History taking helps identify:

what you want to work on
possible target memories
repeated themes or patterns
negative beliefs about yourself
current triggers
strengths and resources
areas that may need preparation before processing

This phase helps create a treatment plan that is specific to you.

Phase 2: Preparation

Preparation is the phase where you build the stability, resources, and trust needed for EMDR processing.

This phase can look very different depending on the client, therapist, and type of trauma being worked on.

In preparation, you may learn grounding skills, calming exercises, or ways to stay connected to the present moment. Some common EMDR preparation exercises include calm place or safe place imagery, container exercises, and light stream exercises.

Preparation may also include:

grounding skills
breathwork
somatic awareness
nervous system regulation
mindfulness
parts work
emotional regulation
psychoeducation
talking therapy
building internal and external resources

For some people, this phase may take one or two sessions.

For others, especially when there is complex trauma, dissociation, emotional overwhelm, or current instability, preparation may take longer.

That is not a failure.

It means the work is being paced responsibly.

The goal of preparation is not to avoid the trauma. The goal is to make sure there is enough scaffolding in place before deeper processing begins.

EMDR can bring up unexpected memories, emotions, or body sensations. Preparation helps make sure you are not left feeling flooded or unsupported.

Phase 3: Assessment

Assessment is where you and the therapist identify the specific memory or issue you will work on.

This is where EMDR becomes more focused.

The therapist may help you identify:

the target memory
the image or worst part of the memory
the negative belief connected to it
the positive belief you would rather hold
the emotions that come up
the body sensations connected to the memory
the level of distress

You may be asked to rate how distressing the memory feels on a scale from 0 to 10. This is often called the SUDS rating, which stands for Subjective Units of Disturbance.

You may also be asked how true the positive belief feels. This is often called the VOC, or Validity of Cognition.

From a client’s perspective, this phase is where you and the therapist decide what you are opening up and why.

Some therapists work with the most distressing memory first. Others may begin with a less intense memory so the client can experience what EMDR feels like before working on deeper material.

There is no single perfect order for every person.

The goal is to choose a target that is clinically useful and manageable enough to process.

Phase 4: Desensitization

Desensitization is the phase most people think of when they imagine EMDR.

This is where bilateral stimulation begins.

Bilateral stimulation may involve:

eye movements
tapping
alternating sounds
visual cues on a screen

During this phase, you bring the target memory into awareness while following the bilateral stimulation.

The therapist may say things like:

“Notice that.”

“Take a breath.”

“Go with that.”

“What do you notice now?”

This phase is not usually a long conversation.

That is intentional.

During processing, the therapist generally does not want to interrupt the memory network too much or pull you out of the process unnecessarily.

You may notice images, emotions, body sensations, memories, thoughts, or new associations. Sometimes things shift quickly. Sometimes they move slowly. Sometimes unexpected memories or connections come up.

You do not have to make anything happen.

You do not have to explain everything perfectly.

Your job is mostly to notice what comes up and report briefly when asked.

The therapist’s job is to guide the process, track what is happening, and help keep the work safe and contained.

The aim of this phase is for the distress connected to the memory to reduce.

Phase 5: Installation

Once the distress connected to the memory has reduced, the next phase is installation.

This is where the positive belief is strengthened.

For example, the memory may have started with a negative belief like:

“I am not safe.”

or:

“I am not good enough.”

or:

“It was my fault.”

After processing, a more adaptive belief may become available, such as:

“I am safe now.”

“I am enough.”

“I did the best I could.”

“I have choices now.”

During installation, the therapist helps strengthen the positive belief using bilateral stimulation.

This is not about forcing yourself to repeat a positive affirmation that you do not believe.

The goal is for the positive belief to feel more true in connection with the memory.

Phase 6: Body Scan

After the positive belief has been installed, the therapist will usually guide you through a body scan.

You may be asked to bring the memory and positive belief to mind, then notice what happens in your body.

The therapist may ask:

“When you bring that memory up now, and hold the belief ‘I am safe now,’ what do you notice in your body?”

This step matters because trauma is not only stored as thoughts or images.

It can also show up as body tension, tightness, heaviness, nausea, pressure, numbness, or other sensations.

If there is still distress or tension in the body, the therapist may return to processing.

The goal is to check whether anything is still unresolved somatically.

Phase 7: Closure

Closure happens at the end of the session.

The goal of closure is to help you leave the session feeling grounded enough to return to your day.

This does not mean you will always feel completely fine or energized.

EMDR can be tiring.

You may feel emotionally tender, reflective, or physically tired after processing. But the goal is that you do not leave feeling flooded, unsafe, or emotionally overwhelmed.

Closure may include:

grounding
breathing
orienting to the room
containment exercises
checking what you need after the session
discussing what to expect between sessions

If the memory is not fully processed by the end of the session, closure becomes especially important.

The therapist may help you contain the material so that you are not carrying it in an overwhelming way outside the session.

Phase 8: Reevaluation

Reevaluation happens at the beginning of the next session.

This phase is very important.

The therapist will check how you have been since the last session and whether anything changed after processing.

Sometimes a memory feels resolved in session, but more material comes up later. Sometimes new dreams, associations, emotions, or related memories appear. Sometimes the distress remains low, and you are ready to move to the next target.

The therapist may ask:

How have you been since the last session?
Did anything new come up?
Does the memory still feel resolved?
What number would you give the distress now?
Does the positive belief still feel true?
Are there any new memories or themes we need to work with?

If the memory still feels like a 0, 1, or 2 out of 10 in distress, and nothing significant has come up, you may move on to the next target.

If there is new material, the therapist may return to assessment and processing.

This is part of why EMDR is not just one isolated technique. It is an ongoing treatment process.

How Long Does Each EMDR Phase Take?

There is no fixed timeline.

Some people move through the early phases quickly. Others need more time in preparation before processing begins.

A single memory may process in one session, or it may take several sessions. Complex trauma, attachment wounds, dissociation, or long-standing negative beliefs may require a longer treatment process.

This does not mean the therapy is not working.

It means the work is being paced around your system.

EMDR should not be a race.

The goal is not to get through the protocol as quickly as possible. The goal is to process what needs to be processed in a way that your mind and body can integrate.

What If I Am Not Ready for Processing?

That is okay.

EMDR therapy includes preparation for a reason.

If you are not ready to process a memory yet, the work may focus on:

stabilization
grounding
understanding triggers
building resources
increasing emotional regulation
strengthening internal safety
working with protective parts
developing more support outside therapy

This is still EMDR therapy.

Processing is only one part of the overall treatment.

Can Online EMDR Include the 8 Phases?

Yes. Online EMDR can still follow the 8-phase structure.

History taking, preparation, assessment, processing, installation, body scan, closure, and reevaluation can all be done online when the setup is appropriate.

Online EMDR may use:

visual bilateral stimulation on screen
alternating sounds
self-tapping
therapist-guided grounding and regulation

For online work, it is especially important to have:

a private space
stable internet
headphones if needed
grounding tools nearby
enough time after the session to transition
a plan in case the connection drops

Suitability for online EMDR should be discussed during consultation.

The 8 Phases of EMDR Therapy: Short Practical Summary

1. History Taking

You and the therapist get to know your background, current symptoms, patterns, and possible memories or themes to work on.

2. Preparation

You build grounding skills, regulation tools, trust, and emotional stability before deeper processing begins.

3. Assessment

You choose a target memory and identify the image, negative belief, positive belief, emotion, body sensation, and distress level connected to it.

4. Desensitization

You process the memory using bilateral stimulation, such as eye movements, tapping, or sounds, while noticing what comes up.

5. Installation

You strengthen a more adaptive positive belief connected to the memory.

6. Body Scan

You check whether any distress, tension, or body sensation remains when you bring up the memory.

7. Closure

You end the session by grounding and making sure you feel stable enough to leave the session.

8. Reevaluation

At the next session, you review what changed, whether the memory still feels resolved, and what to work on next.

Final Thoughts

The 8 phases of EMDR therapy exist to make the work structured, paced, and safe.

EMDR is not just eye movements. It includes history taking, preparation, assessment, processing, integration, body awareness, closure, and follow-up.

From a client’s perspective, these phases help make sure you are not simply opening painful memories without support. They create a framework for understanding what is being worked on, building enough stability, and checking that the work has been integrated over time.

The goal is not to rush through the past.

The goal is to process what still feels unresolved so the past can feel less present.

FAQs

What are the 8 phases of EMDR therapy?

The 8 phases of EMDR therapy are history taking, preparation, assessment, desensitization, installation, body scan, closure, and reevaluation.

Do you start EMDR processing in the first session?

Not always. Some clients need time for history taking, preparation, grounding, and treatment planning before memory processing begins.

What happens during EMDR preparation?

Preparation may include grounding skills, calming exercises, resourcing, psychoeducation, somatic awareness, and building emotional stability before processing.

What is desensitization in EMDR?

Desensitization is the phase where the client processes the target memory using bilateral stimulation, such as eye movements, tapping, or sounds, with the aim of reducing distress.

What is installation in EMDR?

Installation is the phase where a more adaptive positive belief is strengthened after the distress connected to the memory has reduced.

Why is there a body scan in EMDR?

The body scan helps check whether any distress, tension, or body sensation remains after memory processing.

What happens after an EMDR session?

After an EMDR session, you may feel tired, reflective, or notice new thoughts, dreams, or memories. The therapist will check in during the next session through the reevaluation phase.

Can the 8 phases of EMDR be done online?

Yes, the 8 phases can be adapted for online EMDR when there is privacy, stable internet, appropriate preparation, and a safe setup.