EMDR consists of eight phases focused on learning and reconciling parts of your past and present. Although EMDR is a structured therapy, the unfolding of each phase moves at a pace suited to your specific needs and comfort.
Phase 1 - Assessment and History-Taking: The first part of EMDR consists of treatment planning. At this point, you and your therapist will review some of your traumatic events, triggers, or negative thoughts (known as targets). This information sets the stage for your EMDR practice.
Phase 2 - Preparation: Preparation entails skill-building, as it's important to move within your specific window of tolerance when doing trauma work. Preparation may consist of learning various grounding exercises and other coping skills to familiarize yourself with working through distressing memories. During this phase, your therapist will also provide you with psychoeducation about the flow of EMDR sessions, so you know exactly what to expect.
Phase 3 - Accessing Target Memories: During this phase, you and your therapist will collaborate on which traumatic memories or traumatic experiences you want to explore. You'll assess how disturbing this event is on a scale from 0-10. The third phase also includes activating your target memory, which can be achieved by noting body sensations, identifying negative emotions or negative beliefs, or sharing images associated with the target.
Phase 4 - Desensitization: During this phase, your therapist will engage you in bilateral stimulation (via a finger or light bar or a virtual app) to start the desensitization process. Your therapist will encourage you to openly identify what sensations or feelings you notice. Over time, your distress should decrease from your initial rating on the 1-10 scale.