Understanding the Phases of EMDR

EMDR therapy is more than the eye movements or other forms of bilateral stimulation people often hear about. It’s a structured approach, guided by eight standard phases, that helps create the safety, stability, and readiness needed before working with difficult memories—and supports integration afterwards.

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While these phases are usually followed in order, EMDR isn’t always a strictly linear process. Your therapist may move back and forth between phases, spend more time in preparation, or use elements of EMDR for stabilisation without reprocessing certain memories. This flexibility means the approach can be adapted to your needs, pace, and capacity at the time.

The overview below describes each of the eight phases in the standard EMDR model. Memory reprocessing is something we do together in therapy—it’s not a self-help exercise. The preparation and resource-building phases, however, often include imagery tools and grounding practices you can explore in your own time to support steadiness between sessions.

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The Eight Phases of EMDR

EMDR therapy is often organised into eight key phases. While these phases are typically followed in order, the process can be flexible—sometimes moving back and forth between stages or spending more time in certain areas, depending on what is most helpful at the time.

1. History and Information Gathering

This stage focuses on understanding a person’s history, current challenges, and goals. It may include discussing past experiences, present concerns, and identifying potential memories or situations to work with during EMDR.

2. Preparation and Skill-Building

Before memory processing begins, time is spent developing strategies to manage distress both during and between sessions. These can include calming techniques, grounding practices, and imagery exercises to promote stability and readiness.

3. Choosing the Target Memory

A starting point for processing is selected. This may involve noticing an image or moment from the memory, current thoughts about oneself, related emotions, and body sensations. An alternative or more supportive belief is also identified for future focus.

4. Memory Processing

While the person focuses on the chosen memory, the therapist uses bilateral stimulation (such as eye movements, tapping, or sound tones) to support the brain’s natural reprocessing. The process involves simply noticing whatever arises, with regular check-ins.

5. Installing the Positive Belief

Once the memory feels less distressing, attention shifts to the supportive belief chosen earlier (or a new one that has emerged). Bilateral stimulation is used to strengthen this belief and help it feel more true.

6. Body Scan

The person checks in with their body while thinking of the memory and positive belief. Any lingering discomfort can be processed, while sensations of ease or lightness are reinforced.

7. Closure

Each session ends with grounding and returning to a steady state. This may involve a calming exercise or use of previously discussed self-soothing strategies, ensuring the person feels settled before leaving the session.

8. Reevaluation

At the start of future sessions, progress is reviewed to see how the changes are lasting. This phase may involve deciding whether to process more memories, explore related situations, or prepare for future challenges.

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The phases of EMDR provide a flexible framework for supporting change. While the process is structured, your experience will be unique—shaped by your needs, pace, and capacity at the time. Some phases may move quickly, others more slowly, and there may be times when the focus is on building stability rather than processing memories.

If you are currently engaged in EMDR therapy, your therapist will guide you through these phases in a way that feels safe and manageable for you.

Explore More EMDR Resources

Including practical tools, reflective exercises, and strategies to support your therapy process.

Disclaimer

The information on this page is for general education only and is not a substitute for professional care. EMDR should always be undertaken with a trained therapist who can guide the process in a way that is safe and appropriate for your needs.