What happens in an EMDR Session?

What is EMDR?

When we experience something deeply distressing or overwhelming, our brains don’t always know what to do with it. Sometimes, those memories get stuck—affecting how we think, feel, and respond in the present. EMDR (Eye Movement Desensitization and Reprocessing) is a powerful, research-backed therapy that helps the brain do what it naturally wants to do: heal.

EMDR is based on the Adaptive Information Processing (AIP) Model, which suggests that unresolved traumatic memories become stuck in the brain, leading to unhelpful coping behaviours. Think of your body as a natural healing system—like how it works to push out a splinter. However, sometimes the body needs assistance, and that’s where EMDR comes in. When distressing memories remain trapped, they need support to be fully processed and integrated into your experience in a healthy way.

EMDR therapy doesn’t just focus on the past—it also addresses the present and the future. By desensitizing past trauma, managing present triggers, and preparing for future challenges, EMDR provides a comprehensive healing process.

EMDR consists of eight structured phases, each playing a vital role in ensuring the therapy is effective.

• History Taking – The first phase involves gathering background information, understanding your life experiences, and building a safe, trusting therapeutic relationship. This phase lays the groundwork for successful EMDR therapy and helps determine if this approach is right for you.
• Resourcing – Before starting desensitization, this phase focuses on equipping you with coping skills to regulate emotions and maintain safety between sessions. The length of this phase varies depending on individual needs.
• Target Selection – Together with your therapist, you’ll identify the specific memories or experiences to process. A common approach is to target “the first or the worst” memory—the earliest or most intense event—to create the most effective results.
• Desensitization – This is where bilateral stimulation (such as eye movements, tapping, or sounds) is used to help the brain reprocess traumatic memories. The memory is activated in a controlled way, engaging the emotional and logical parts of the brain. You’ll focus on the memory for about 30-40 seconds of stimulation, followed by deep breaths, and then share what you notice. This process continues until the memory no longer causes distress. To track progress, therapists use the Subjective Units of Distress Scale (SUDS), rating distress from 0-7. If the same response occurs three times, the therapist checks the distress level to gauge improvement.
• Installation – Once the emotional charge of the memory decreases, it’s time to replace it with a more positive belief. You’ll work with your therapist to reinforce an empowering perspective related to the memory.
• Body Scan – You’ll check in with your body to see if any lingering tension or distress remains. If needed, you can return to desensitization to fully process the memory.
• Closure – At the end of each session, your therapist will help you transition out of the process and acknowledge the hard work you’ve done. Since processing can continue for 48-72 hours post-session, self-care is encouraged.
• Re-Evaluation – This phase occurs at the beginning of each new session. It’s a check-in to assess how you’ve been feeling and whether any new insights or changes have emerged since your last session.

EMDR Offers a Pathway to Relief and Resilience

Whether you’re carrying the weight of past trauma, feeling stuck in unhelpful patterns, or struggling with overwhelming emotions in the present, EMDR therapy offers a structured, compassionate approach to healing. You don’t have to navigate this journey alone. If you’re curious about whether EMDR is the right fit for you, we invite you to reach out for a complimentary 15-minute call with Ash, our EMDR Practictioner, who is available to speak to his practice further.