How Does EMDR Therapy Work? A Step-by-Step Guide

Sonya Peretti-Hull
Jul 29
2 min read

If you’ve heard about EMDR (Eye Movement Desensitization and Reprocessing) therapy but feel confused about how it actually works, you’re not alone. Many people wonder: How can side-to-side eye movements or tapping help process trauma?

In this guide, I’ll break down the 8 phases of EMDR therapy in simple terms, explain the science behind it, and share what to expect in a session—whether you’re considering online or in-person treatment.

What Is EMDR Therapy?

EMDR is an evidence-based therapy designed to help your brain reprocess traumatic memories that feel “stuck.” Unlike traditional talk therapy, EMDR uses bilateral stimulation (like eye movements, taps, or sounds) to activate your brain’s natural healing process.

Research shows EMDR is effective for:

PTSD and trauma
Anxiety and panic attacks
Childhood trauma (CPTSD)
Phobias and grief

The 8 Phases of EMDR Therapy (Step-by-Step)

Phase 1: History-Taking

Your therapist will review your trauma history and identify target memories to process.
Together, you’ll create a treatment plan.

Phase 2: Preparation

You’ll learn coping tools (like grounding techniques) to stay calm during and after sessions.
Your therapist will explain how bilateral stimulation works.

Phase 3: Assessment

You’ll select a specific memory to target.
You’ll rate how distressing it feels (0–10) and identify a positive belief to replace it (e.g., “I am safe now”).

Phases 4–6: Processing (The “Core” of EMDR)

While focusing on the memory, your therapist will guide you through bilateral stimulation (e.g., following their finger side-to-side or listening to alternating tones).
You’ll notice shifts in the memory’s intensity, emotions, or body sensations.
The goal: The memory loses its emotional charge and feels “neutral.”

Phase 7: Closure

Each session ends with a calming exercise to ensure you feel grounded.
You’ll track changes between sessions in a journal.

Phase 8: Reevaluation

In the next session, you’ll review progress and identify new targets if needed.

How EMDR Works: The Science Simplified

Trauma can “freeze” memories in your brain’s amygdala (the fear center). EMDR’s bilateral stimulation mimics REM sleep, helping your brain reprocess those memories so they feel less vivid and distressing.

Think of it like defragging a computer: EMDR helps your brain file traumatic memories properly, so they stop triggering you.

What to Expect in an EMDR Session

Sessions typically last 50–90 minutes.
You’re always in control—you can pause or stop at any time.
Online EMDR works similarly to in-person (we use secure video platforms and virtual tools for bilateral stimulation).

Common Questions About EMDR

1. Does EMDR work for everyone?

EMDR is effective for most people with trauma, but results vary. Some notice shifts in 1–3 sessions; complex trauma may take longer.

2. Will I have to relive my trauma?

No. Unlike exposure therapy, EMDR lets you process memories without detailed retelling.

3. Can I do EMDR online?

Yes! Research confirms virtual EMDR is just as effective.

Ready to Try EMDR?

If you’re struggling with trauma, anxiety, or PTSD, EMDR could help you heal faster than traditional talk therapy. Book a free 15-minute consultation to see if it’s right for you.