The 8 Stages of EMDR Therapy Explained

If you’ve experienced trauma you may be struggling with anxiety, flashbacks, or feeling stuck in patterns you can’t seem to break.

And maybe you’ve tried to talk through it, but the pain still lingers.

Hi, I’m Sarah Watt, an Individual Therapist at Silver River Counseling, and I specialize in helping people heal from trauma, addiction, and relational betrayal.

One of the most powerful tools I use in therapy is EMDR, or Eye Movement Desensitization and Reprocessing.
It’s an evidence-based approach that helps the brain process stuck or distressing memories so they no longer have the same emotional charge.

But what actually happens in EMDR? Let me walk you through the 8 stages of EMDR therapy, and show you how it works.

Stage 1: History Taking & Treatment Planning

We begin with a deep dive into your story. Not just your trauma, but your strengths, support systems, and history.

This helps us decide what to focus on in therapy and make sure EMDR is the right fit for you.

And don’t worry. You don’t need to have everything figured out. Just come as you are.

Your job is to be honest; my job is to guide the process.

Stage 2: Preparation

This stage is all about safety.

I’ll teach you coping skills and grounding techniques so you have tools to handle any emotions that surface. The goal is to build trust – in me, the process, and most importantly, in yourself.

Try this grounding technique: Place both feet on the ground, take a slow breath, and say to yourself, “I am safe in this moment.”

Stage 3: Assessment

Here, we identify the specific memory, or memories, we’ll target.

We look at the image, belief, emotion, and body sensation tied to it. This gives us a “map” of the memory so your brain knows exactly what it’s working on.

It’s important to note that you’re always in control. You decide what we work on and when.

Stage 4: Desensitization

Using bilateral stimulation, like eye movements or tapping, we help the brain “digest” the memory. The goal is to reduce the distress and help the brain rewire the way it sees the event.

You may notice emotions shifting, thoughts changing, or old memories surfacing.

This is normal, and it means your brain is doing the work.

Stage 5: Installation

Now that the distress has gone down, we install a new, positive belief in place of the old one.

Something like, “I am strong,” or “It wasn’t my fault.” We strengthen this belief using bilateral stimulation so it truly sticks.

Stage 6: Body Scan

The body often holds onto trauma, even when the mind lets go. We scan for any lingering tension or discomfort.

If anything feels “off,” we go back and process it until the body feels clear and calm.

Stage 7: Closure

Whether we finish reprocessing in one session or not, we close leaving you safe and grounded. I’ll guide you through calming exercises, and we’ll talk about what to expect between sessions.

Stage 8: Reevaluation

At the start of the next session, we check in. How are you feeling? Is the distress still gone?

If not, we revisit it. If yes, we move forward.

Healing is a process, and I walk with you every step of the way.

EMDR isn’t magic, but it can feel that way when old wounds finally lose their power. It’s structured, effective, and deeply empowering.

If you’re ready to move beyond survival and step into healing, I’d be honored to walk with you. Schedule an appointment at Silver River today and let’s take that next step together.