EMDR · The process · What to expect
What to Expect: The Eight Phases of EMDR
EMDR follows a structured, internationally recognised eight-phase approach. This page walks through what each stage involves, so the process feels clearer and less unknown before you begin.
EMDR is carefully paced and you stay in control throughout. Reprocessing only begins once preparation is in place, and how the phases unfold is always tailored to the individual.
- Educational guide
- Assessment-led
- General information
In brief
- EMDR is structured and paced — reprocessing only begins after careful preparation.
- You remain awake, present and in control at every stage.
- The number and length of sessions vary and are guided by assessment.
This page is general educational information. Individual suitability and treatment decisions require clinical assessment.
Phase 1
History-taking and treatment planning
The first phase is about understanding your history, current circumstances and what you hope therapy will help with. Together you and your therapist identify the experiences, patterns or memories that may become a focus, and agree a plan and pace that feels manageable.
Nothing is rushed. This stage is also where suitability is considered and where any need for additional stabilisation is identified.
Phase 2
Preparation, grounding and resourcing
Before any reprocessing, your therapist helps you build practical skills for managing strong feelings — grounding techniques, calming exercises and ways to feel steadier in your body. This phase builds trust and ensures you have resources to draw on.
For some people, preparation is brief; for others it is a longer and important part of the work in its own right.
Phases 3–6
Assessment, reprocessing and installation
When you are ready, a specific memory or theme is brought into focus along with the thoughts, feelings and body sensations connected to it. Using bilateral stimulation — such as guided eye movements, tapping or sounds — the brain is supported to reprocess the material so it becomes less distressing.
As the charge reduces, attention shifts towards more adaptive, supportive beliefs, and a brief body scan checks for any remaining tension. The pace stays within a tolerable range throughout.
Phases 7–8
Closure, stabilising and review
Every session ends with time to settle, so you leave feeling as grounded as possible, with strategies for the time between sessions. Processing can continue gently afterwards, and your therapist will check in on how you have been.
At the start of later sessions, progress is reviewed and the plan is adjusted — deciding together what to focus on next.
Clinical pathway
A typical EMDR journey
Every journey is individual, but the overall shape is consistent.
Begin
An initial consultation to understand your history, goals and current circumstances.
Prepare
Grounding and resourcing so you feel steady before reprocessing begins.
Reprocess
Focused work on agreed memories or themes, carefully paced.
Review
Settling, integration and regular review of progress and next steps.
FAQ
Common questions
No. EMDR doesn't require you to describe experiences in detail or relive them at length. You stay in control of what you share, and much of the processing happens internally.
This varies a great deal. A single recent event may resolve relatively quickly, while complex or developmental trauma usually needs longer, carefully paced work. Your therapist will give a clearer sense after assessment.
It's common to feel tired or tender after a session. This is usually temporary, and the grounding skills built early on are there to help you manage it.
Related pages
Considering EMDR therapy?
Suitability is always assessed individually. An initial consultation is a relaxed way to talk things through and decide on the right next step together.