“Close your eyes. Follow my finger.” These simple instructions begin a powerful journey of healing for many trauma survivors. EMDR therapy might seem mysterious or even strange at first glance, but its results speak volumes.
Before you dive in, here’s what you need to know about the stages of EMDR and what to expect on your healing journey.
What Makes EMDR Different?
EMDR treatment isn’t your typical “lie on the couch and talk” therapy. Instead of endless sessions discussing your past, EMDR (Eye Movement Desensitization and Reprocessing) uses bilateral stimulation, usually eye movements, to help your brain process stubborn traumatic memories that have been stuck on replay.
Think of it as hitting ‘update’ on your brain’s filing system. If you’re curious about how EMDR compares to other trauma therapies, check out this detailed comparison of Brainspotting vs. EMDR: Which One to Choose?.
The 8 Stages of EMDR: Your Roadmap to Healing
1. History & Planning
Your therapist becomes a detective, identifying which memories are causing your current distress. Together, you’ll create a target list of memories to process during EMDR treatment.
2. Preparation
Before hiking a mountain, you need gear. Before processing trauma, you need coping skills. Here you’ll develop EMDR internal and external resources, like safe place visualizations and grounding techniques, that serve as your emotional first-aid kit.
3. Assessment
You’ll identify a specific memory to target, along with:
- The most distressing image from that memory
- The negative belief about yourself it created (“I’m not safe” or “I’m powerless”)
- The positive belief you’d prefer to have instead
- Your emotional and physical reactions when recalling the memory
4. Desensitization
This is where the magic happens. As you focus on the memory and follow your therapist’s hand movements (or other forms of bilateral stimulation), your brain begins to reprocess the experience. The memory doesn’t disappear, but its emotional grip weakens.
5. Installation
Once the negative charge diminishes, you’ll strengthen your connection to the positive belief identified earlier (“I am safe now” or “I can handle difficult situations”). The EMDR phases build upon each other, creating lasting change.
6. Body Scan
Your body keeps score. Even when your mind feels better, tension might linger physically. This stage ensures you’ve processed the memory completely by checking for remaining bodily sensations.
7. Closure
Every session ends with stabilization techniques, regardless of whether you’ve completed processing a memory. You’ll never be sent home emotionally raw.
8. Reevaluation
Each new session begins by checking your progress. How have things changed since last time? Are there new aspects of the memory that need attention? The stages of EMDR form a cycle that continues until healing is complete.
Who Benefits Most from EMDR Therapy?
EMDR treatment has proven especially effective for:
- Combat veterans and assault survivors with PTSD
- People with anxiety, phobias, or panic attacks
- Those struggling with childhood trauma
- Individuals who find traditional “talk therapy” difficult
What to Know Before Starting
The Truth About EMDR Sessions
- It’s not hypnosis. You remain aware and in control throughout.
- You don’t have to share every detail of your trauma out loud.
- Results can happen quickly, sometimes in just a few sessions.
- Temporary increases in distress can occur between sessions as your brain continues processing.
- While EMDR therapy is widely recognized for its benefits, it’s also important to be aware of potential concerns. Learn more about the risks and controversies of EMDR therapy before starting your healing journey.
Questions to Ask Your Therapist
- “What’s your training and experience with EMDR?”
- “How will we know if I’m ready for processing?”
- “What happens if I get overwhelmed during a session?”
- “How many sessions might I need?”
Taking the Next Step
If you’re considering EMDR therapy, remember that understanding the stages of EMDR is just the beginning. The real healing happens through the therapeutic relationship and your commitment to the process.
At Healing Springs Wellness, our trained EMDR therapists can guide you through all 8 stages of EMDR with compassion and expertise. We’ll help you develop robust EMDR internal and external resources and support you through each phase of processing.
FAQ: Your EMDR Questions Answered
Q: Will I have to relive my trauma during EMDR?
A: You’ll recall memories, but the unique structure of the 8 stages of EMDR helps you stay grounded in the present while processing the past.
Q: How quickly will I see results?
A: Some people experience relief after just a few EMDR treatment sessions, while complex trauma may require longer. Your therapist will help set realistic expectations.
Q: Is EMDR just a fancy placebo effect?
A: No—EMDR therapy has extensive research backing its effectiveness and is recommended by organizations like the American Psychological Association and the World Health Organization.
Q: Do I need special preparation between sessions?
A: Your therapist will likely suggest practicing the EMDR internal and external resources you develop during therapy, such as grounding techniques.
