When I use EMDR in therapy, I don’t just jump straight in. We move step by step, following a clear structure that helps you feel safe and supported throughout the process. Each phase has its own purpose — from building trust and preparing together, to reprocessing memories and strengthening new, positive beliefs.
In this post I’m going to talk you through the 8 stages. However, it’s important to remember that there does always need to be flexibility in the process. Because I am an accredited EMDR practitioner, I have guided many clients through these stages. I’ve worked with all types of trauma — from one‑off incidents such as accidents or medical emergencies, to complex trauma that began in childhood and shaped the way someone sees themselves and the world. This breadth of experience means I know when and how to adapt the protocol so that it fits each client’s needs. EMDR has a strong framework, but within that framework there is flexibility, and part of my role is to ensure the process feels safe, manageable, and effective for you.
Here are the 8 stages:
1. History Taking
We’ll go through your history together in some detail. I’ll ask about the difficulties you’re experiencing now, and we’ll identify memories, triggers, or worries about the future that might be important to work on.
2. Preparation
I’ll explain EMDR fully and answer any questions you have. We’ll also spend time building coping strategies so you feel safe and supported before we begin processing.
3. Assessment
We’ll choose a specific memory to focus on. We make this decision together based on my clinical judgement and your comfort and preferences.
When we identify a target memory I’ll ask you some specific questions. I’ll guide you to notice the image, belief, emotions, and body sensations linked to it, and we’ll also identify a positive belief you’d like to hold instead.
4. Desensitisation
This is where we use bilateral stimulation — such as eye movements, taps, or tones — to help your brain reprocess the memory. This stage may take a considerable number of sessions.
The process looks slightly different for everyone, but I will be with you every step to guide you through.
5. Installation
We’ll strengthen the positive belief you chose earlier, so it becomes connected to the memory and replaces the old negative belief.
6. Body Scan
I’ll ask you to notice how your body feels. If there’s any lingering tension or discomfort, we’ll work with it so your body feels calm and aligned with the new belief.
7. Closure
If we haven’t fully processed the memory in one session, I’ll make sure you leave feeling stable. We’ll use grounding techniques and self‑soothing strategies so you feel safe between sessions.
8. Reevaluation
At the start of our next session, we’ll check in on how things have shifted. We’ll revisit memories we’ve worked on to make sure the distress has reduced and the positive belief remains strong.
Conclusion
EMDR is a structured process, but it’s also flexible enough to meet each person’s unique needs. The eight phases provide a safe framework for working through difficult memories, while allowing space for adaptation and growth. If you’d like to explore EMDR in more depth — including how it works, what sessions look like, and why accreditation matters — I’ve written a longer guide here EMDR: a guide for clients