How Does EMDR Work
When people think of therapy, they often imagine long conversations stretched out over years—but not all therapy looks the same. One of the most distinctive and effective approaches is Eye Movement Desensitization and Reprocessing (EMDR). Developed in the late 1980s by psychologist Dr. Francine Shapiro, EMDR was originally designed to help people recover from traumatic experiences—and it has since grown into a widely respected, evidence-based treatment for anxiety, PTSD, and more.
What sets EMDR apart isn’t just its results, but how it works: using bilateral stimulation (often through guided eye movements) to help the brain process and heal from distressing memories. EMDR generally provides quick and sustainable results throughout eight phases.
The 8 Phases of EMDR
Phases 1 and 2
The therapist and client collaborate to explore the client's history, identify the specific events and symptoms to target, and assess internal and external resources. This phase establishes a safe therapeutic relationship and creates a pacing plan for future reprocessing sessions. The therapist explains EMDR’s process and equips the client with coping strategies—such as relaxation techniques or a “safe place”—to manage emotional distress. Building trust and client readiness can take multiple sessions, especially for those with complex trauma.
Phase 3
A specific target memory is chosen, along with its associated negative belief, emotion, sensations, and image. The client ranks their distress using the Subjective Units of Distress (SUD) scale and the believability of a chosen positive cognition with the Validity of Cognition (VOC) scale as a baseline for progress
Phase 4
The client focuses on the traumatic memory while bilateral stimulation (typically eye movements, taps, or sounds) is administered. Repetitions continue until SUD scores drop to zero (or 1), and new, adaptive thoughts, sensations, or emotions begin to emerge
Phases 5 and 6
Attention shifts to reinforcing a chosen positive belief related to the target memory. Bilateral stimulation is used to embed this belief until the client rates it as fully true on the VOC scale. With the memory and positive cognition active, the client scans their body for any residual tension or disturbance. Any lingering sensations are processed further using bilateral stimulation until the body feels neutral or comfortable.
Phase 7
Each session ends with techniques that return the client to a calm, grounded state—regardless of whether processing is complete. This includes safe-place imagery or other stabilization exercises to ensure emotional balance before leaving the session.
Phase 8
At the start of the next session, the therapist reviews previous targets to confirm that distress remains low and the positive belief stays strong. Together, they determine if further reprocessing is needed or shift focus to the next target memory.
A Little More About EMDR Sessions
Painful or traumatic memories can shape your thinking and influence your behavior long after the event has passed. That’s because trauma can disrupt how your brain processes and stores information, often leaving you feeling stuck in patterns of fear, avoidance, or self-doubt. EMDR helps by using bilateral stimulation—such as eye movements or tapping—to engage both sides of the brain, allowing you to safely revisit and reprocess those memories. In this state, you're better able to shift your perspective, replacing distressing beliefs with more empowering, positive ones. Most people experience few side effects, which are typically mild—like vivid dreams or temporary lightheadedness.
You Probably Have Some Questions!
It’s important that you feel informed about EMDR therapy before you begin with your therapist. We’d love to connect with you to talk more!
