How Does EMDR Work?

EMDR follows a structured protocol that helps you safely reprocess distressing memories. It helps you release what your brain [and body] have been holding onto and building a sense of safety, clarity, and self-trust.

History Taking – We begin by getting to know you, your story, your strengths, and your goals for therapy. We’ll explore what’s bringing you in, identify potential “targets” for EMDR, and determine whether this is the right time and approach for your healing.

Preparation – Before jumping into processing difficult memories, we build a strong foundation. In this phase, you’ll learn coping and grounding techniques. These skills will help you manage difficult emotions so you feel supported both in and outside of sessions. We’ll make sure you feel safe and equipped before going deeper. You’ll be introduced to bilateral stimulation (such as eye movements or tapping) during this phase.

Assessment – Together, we’ll choose a specific memory to target. You’ll negative beliefs, emotions, and body sensations associated with it, along with what you’d like to believe about yourself instead (e.g., “I’m safe” or “I did my best”).

Desensitization – This is where the reprocessing begins. Using bilateral stimulation, you’ll focus on the memory while allowing your brain to process it in a new way. The emotional intensity of the memory often begins to decrease over time.

Installation – Once the memory feels less distressing, we focus on strengthening a more adaptive belief, like “I’m not broken” or “I can trust myself.”

Body Scan – In this phase, we’ll check in to see if any lingering tension or discomfort remains. Then we continue processing until your body feels more neutral or at ease.

Closure – We won’t leave you in a distressing place at the end of a session. We’ll review your experience, use calming tools as needed, and ensure you leave feeling steady and grounded.

Reevaluation – At the beginning of future sessions, we’ll check in on how the memory (and related beliefs) are feeling now. This helps guide next steps, whether we continue with the same target or move on to something new.

The EMDR process is always collaborative, paced, and grounded in safety. EMDR doesn’t erase your memories, but it helps you hold them with more distance, perspective, and power.