This blog is adapted from one of our recent podcast episodes. You can take a listen at the button above.

If you’ve been researching EMDR therapy, you’ve probably come across the phrase “8 phases of EMDR” and thought… okay, but what does that actually look like?

Most explanations online give you a clinical breakdown. They list the phases, define the terms, and move on. What they don’t always explain is how these phases actually show up in real therapy - what it feels like, how it flows, and why it’s not as linear as it sounds.

So in this post, we’re walking through the eight phases of EMDR therapy in a way that’s practical, grounded, and easy to understand. And before we dive in, there’s one thing you need to know:

EMDR is not a linear process. It’s a flexible, circular one.

Is EMDR Therapy Linear or Flexible?

When people first learn about EMDR, they often imagine moving step-by-step from phase one to phase eight in a straight line.

That’s not how it works in real life.

In actual EMDR therapy, you might:

Start gathering history and then pause to build resources
Begin processing and realize you need more preparation
Revisit earlier phases multiple times throughout treatment

This flexibility is not a problem - it’s what makes EMDR effective.

It allows therapy to adapt to your nervous system, rather than forcing you into a rigid structure.

Phase 1: History Taking and Treatment Planning in EMDR

The first phase of EMDR therapy focuses on understanding your background and identifying what you want to work on.

This includes:

Gathering relevant life history
Identifying patterns of distress or trauma
Beginning to map out potential targets for EMDR processing

One important thing to understand is that this phase doesn’t happen all at once.

For individuals with complex trauma, it would be unrealistic, and overwhelming, to gather everything in one session. Instead, history taking and treatment planning unfold over time.

Phase 2: Preparation and Resourcing in EMDR Therapy

The preparation phase is one of the most important parts of EMDR therapy.

This is where you build the skills and support needed to safely process trauma.

Preparation typically includes:

Learning how EMDR therapy works
Developing emotional regulation skills
Practicing grounding techniques
Building internal and external resources

This phase is not about rushing forward. It’s about making sure your nervous system is ready.

Without strong preparation, EMDR can feel overwhelming. With it, the process becomes much more manageable.

Phase 3: Assessment and Target Selection in EMDR

In this phase, you and your therapist begin to focus on a specific memory or experience to process.

This includes identifying:

A key image connected to the memory
The belief associated with it
The level of emotional distress
Any physical sensations tied to the experience

This helps create a clear starting point for EMDR processing.

That said, not everyone can easily identify all of these pieces—and that’s okay. This is where EMDR becomes more flexible and individualized.

Phase 4: Desensitization in EMDR (The Processing Phase)

This is the phase most people associate with EMDR therapy.

It’s where the actual reprocessing of trauma happens.

During desensitization, you focus on aspects of a memory while engaging in bilateral stimulation, such as eye movements. Over time, the emotional intensity of the memory begins to decrease.

What’s happening here is powerful.

You are learning to hold two realities at once:

This happened in the past
I am safe in the present

When your brain fully integrates that, the memory no longer feels like an immediate threat. This reduces emotional distress and shifts how you think and feel about the experience.

Phase 5: Installation of Positive Beliefs in EMDR

After the distress connected to a memory decreases, the next step is strengthening a more adaptive belief.

This phase focuses on reinforcing a healthier perspective about yourself or the situation.

However, this is not about forcing positive thinking.

If someone deeply believes something negative about themselves, one processed memory may not fully shift that belief. In those cases, therapy may loop back to earlier phases to build stronger resources.

Phase 6: Body Scan in EMDR Therapy

The body scan phase checks for any remaining distress connected to the memory.

You bring the memory and the new belief to mind and notice what’s happening in your body.

The goal is to identify:

Any lingering tension
Residual emotional discomfort
Unprocessed pieces of the experience

If anything remains, it can be addressed before moving forward.

For individuals with complex trauma, it’s important to remember that progress doesn’t always mean reaching zero distress. Even a significant reduction is meaningful.

Phase 7: Closure in EMDR Therapy

Closure is about ending the session in a stable and grounded state.

This phase includes:

Helping you regulate your emotions
Containing any unfinished material
Ensuring you feel safe before leaving

This phase is incredibly important.

If someone leaves a session feeling overwhelmed without support, it can impact whether they feel safe returning to therapy. Closure helps create a sense of safety and consistency throughout the process.

Phase 8: Reevaluation in EMDR Therapy

Reevaluation happens at the beginning of future sessions.

This is where you check in on:

The memory that was previously processed
Any remaining distress
New insights or changes

This phase helps guide the next steps in treatment.

For individuals with complex trauma, this is especially important, as healing often involves working through multiple connected memories over time.

Why the 8 Phases of EMDR Therapy Matter

Each phase of EMDR therapy serves a specific purpose, but they are not meant to be rigid or isolated.

Together, they create a process that is:

Structured but flexible
Deep but paced appropriately
Effective without being overwhelming

The circular nature of EMDR allows therapists to adjust based on what you need in the moment.

What to Expect from EMDR Therapy

If you’re considering EMDR therapy, here are a few important things to keep in mind:

You will not be rushed into trauma processing
Preparation is a key part of the process
Therapy may move back and forth between phases
Progress is not always linear
Even small changes in distress are meaningful

EMDR is not about forcing change. It’s about helping your brain process what it hasn’t been able to process before.

Frequently Asked Questions About the 8 Phases of EMDR Therapy

What are the 8 phases of EMDR therapy?

The eight phases include history taking, preparation, assessment, desensitization, installation, body scan, closure, and reevaluation. Each phase plays a role in safely processing trauma.

How long does each EMDR phase take?

The length of each phase varies depending on the individual. Some phases may take multiple sessions, especially preparation and processing phases.

Is EMDR therapy done in order?

Not exactly. EMDR follows a structured framework, but it is flexible. Therapists often move back and forth between phases based on what the client needs.

What is the most important phase of EMDR?

Preparation is often considered one of the most important phases because it builds the foundation for safe and effective trauma processing.

What does EMDR processing feel like?

During processing, memories may feel less intense over time. You may notice shifts in thoughts, emotions, and body sensations as your brain integrates the experience.

Is EMDR effective for complex trauma?

Yes, EMDR can be effective for complex trauma, though it often requires a longer timeline and a strong focus on preparation and resourcing.