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More Than Just Eye Movements: The Eight Phases of EMDR

Writer's picture: Holly PriscuHolly Priscu

When people hear about Eye Movement Desensitization and Reprocessing (EMDR) therapy, they often associate it with the process of bilateral stimulation (BLS)—such as following a moving light, listening to alternating tones, or experiencing tactile taps. While BLS is a key element in working with an EMDR therapist, EMDR is much more than just the stimulation itself. It’s rooted in a unique theoretical framework called Adaptive Information Processing (AIP), which helps explain why EMDR therapy can be so transformative for trauma survivors.


The Role of Bilateral Stimulation and Adaptive Information Processing


At the heart of EMDR therapy is the idea that trauma disrupts the brain’s natural ability to process and store memories adaptively. According to the AIP model, our brains are designed to process and integrate experiences, storing them in a way that promotes learning and emotional balance. However, when a traumatic event occurs, the brain may become overwhelmed, and the memory becomes “stuck.” This stuck memory doesn’t get processed like other, less distressing memories—it stays unprocessed and trapped in its original, emotionally charged state, often causing distress, flashbacks, or other trauma-related symptoms.


Bilateral stimulation (BLS) plays a critical role in helping the brain unlock this stuck material. By engaging both sides of the brain through visual, auditory, or tactile stimulation, an EMDR therapist uses BLS to help facilitate the brain’s ability to reprocess the traumatic memory. This allows you to “digest” the memory in a way that is no longer overwhelming. The memory doesn’t disappear, but its emotional intensity diminishes, and it becomes less triggering. You can recall it without feeling as if you’re reliving it. In other words, EMDR, with the aid of BLS, helps your brain do what it does best—heal itself.


When a traumatic event occurs, the brain may become overwhelmed, and the memory becomes “stuck.”

An easier way to understand EMDR is the filing cabinet metaphor. Imagine your brain is like a giant filing cabinet. Every experience you have gets filed away in an organized manner, allowing you to recall and process it when needed. But when a traumatic event happens, it’s like someone jammed a file into the cabinet too forcefully—it gets stuck, disorganized, and you can’t close the drawer properly. This stuck file creates distress every time you try to use the cabinet. EMDR is like gently pulling out that stuck file, smoothing it out, and putting it back in its rightful place. Through bilateral stimulation, your brain is able to “unstick” that memory and file it away in a way that no longer causes distress.


Now that we understand the theory behind EMDR therapy, let’s take a look at the eight phases of this therapy and how they can support you.


The Eight Phases of EMDR Therapy


1. **History Taking and Treatment Planning**

In this first phase, we work together to explore your history and identify the key traumatic experiences that have contributed to your current symptoms. This phase is crucial because it allows us to map out the targets for treatment and understand how past experiences are affecting your present-day functioning. Sometimes it is more straightforward, and for those with complex trauma, it may look a little different as we explore attachment patterns and caregiver relationships alongside significant events. The important part is, you do not have to go into in-depth descriptions of your trauma.


2. **Preparation**

During preparation, you’ll learn essential tools to help you manage distress during EMDR sessions. Trauma can be intense, and part of this phase is ensuring you feel safe and supported. You’ll learn techniques like mindfulness, breathing exercises, and grounding strategies that will help you stay centered, both during and outside of our sessions. This phase builds the foundation of trust and emotional stability needed for deeper work later.


3. **Assessment**

In this phase, we’ll zoom in on a specific memory or traumatic experience. We’ll identify the vivid image that represents the memory, along with any negative beliefs you hold about yourself because of the trauma, such as "I am powerless" or "I am unsafe." This phase is essential for measuring the distress tied to the memory, helping us set up a clear target for reprocessing. Again, for those with more complex trauma this process may look a bit different.


4. **Desensitization**

This is where bilateral stimulation takes center stage. As you focus on the traumatic memory, we’ll use BLS—whether through eye movements, tones, or tapping—to help your brain begin reprocessing the memory. The goal is to reduce the distress tied to the memory, allowing you to experience it without the intense emotional charge. The magic of BLS is that it unlocks the brain’s natural healing mechanisms, helping you move from feeling overwhelmed by the memory to a place of resolution.


5. **Installation**

Once the traumatic memory has been desensitized, we focus on reinforcing positive beliefs. In this phase, we "install" the positive belief that you’ve chosen, such as "I am safe now" or "I have control over my life." This step is crucial because it helps you replace the old, negative beliefs that have been tied to the trauma with healthier, more adaptive ones.


6. **Body Scan**

Trauma often lodges itself in the body, manifesting as physical sensations like tension or discomfort. In the body scan phase, we check in with your body to ensure that there’s no lingering distress. If any physical tension related to the memory remains, we can address it with further BLS. This ensures that the healing reaches both the mind and body, leaving no remnants of distress behind.


7. **Closure**

At the end of each session, we make sure to return you to a place of calm and stability. This phase is about ensuring that you leave each session feeling grounded, safe, and ready to return to daily life. We might revisit relaxation techniques, grounding exercises, or visualization to help you wind down.


8. **Reevaluation**

Each session begins with reevaluating your progress. We’ll revisit the memories we’ve worked on and assess whether further processing is needed. This continuous evaluation ensures that we’re moving forward in a way that’s most effective for you, adjusting our approach as needed.



With the support of bilateral stimulation and the structure of the eight phases, EMDR can guide you on a path of deep healing.

What Does an EMDR Therapy Journey Look Like?


For many people, the journey of EMDR therapy begins with a sense of being stuck, overwhelmed by past trauma that hasn’t fully healed. As you move through the phases of EMDR, you may start to notice that the distress tied to your memories fades. The memories become more distant, no longer overwhelming you with emotion. Your brain begins to integrate these experiences in a way that allows you to live more freely, without the constant triggers of trauma.


EMDR is a powerful tool for trauma recovery because it helps you reprocess those memories in a way that feels manageable and healing. With the support of bilateral stimulation and the structure of the eight phases, EMDR can guide you on a path of deep healing.


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If you’re ready to take the first step toward healing with EMDR, I’m here to support you. Schedule a free consultation to see if we may be a good fit!



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