What Happens During an EMDR Session?

One of the first questions many people ask is, "How is EMDR different from traditional therapy?" EMDR is unique because it follows a structured treatment approach made up of eight phases. While every person's experience is different, the overall process remains consistent.

The beginning of EMDR is similar to how most psychotherapy starts. We begin by assessing your symptoms, how they affect your daily life, and what strengths have helped you overcome challenges in the past. We also spend time practicing different nervous system calming techniques so you can identify which ones work best for you. Before processing difficult memories, we learn the rhythm of EMDR using a positive memory. We then create what is often called a "trauma timeline," which helps identify the memories, experiences, or feelings we'll begin processing when you're ready.

The Beginning of Reprocessing

For many clients, reprocessing begins around the fourth to sixth session, although the timeline is different for everyone. We always start with a check-in to determine how you've been doing since your last appointment and whether you're ready to continue processing or need additional support and stabilization.

Identifying the Target

When reprocessing is planned, you'll identify a memory, image, belief, emotion, or physical sensation to focus on. Your therapist will guide you in exploring how that experience continues to affect you in the present. This also helps us identify the beliefs you've developed about yourself that may be connected to those memories and sensations.

Using Bilateral Stimulation

One of the hallmarks of EMDR is bilateral stimulation, which may involve eye movements, tapping, or alternating sounds. While focusing on aspects of the memory, you'll simply notice whatever thoughts, emotions, body sensations, or images arise. During the early stages of treatment, we'll also try different forms of bilateral stimulation to determine which method feels the most comfortable and effective for you.

Following the Brain's Natural Processing

Unlike traditional talk therapy, EMDR does not require you to explain every detail of your experiences. Instead, you're encouraged to notice whatever comes up while allowing your brain's natural processing system to do its work. New insights, emotions, and connections often emerge throughout the session.

We begin by focusing on the negative beliefs and emotions connected to a memory, with the goal of helping your brain connect to healthier, more adaptive beliefs. Sometimes this process even leads to memories or emotions that you hadn't previously connected to the original experience, allowing your brain to make new and meaningful connections.

Strengthening Positive Beliefs

As the distress connected to a memory decreases, we work on strengthening healthier beliefs about yourself. For example, a belief such as "I'm powerless" may gradually shift to "I can handle difficult situations" or "I am safe now." This shift is one of the ways we know your brain is processing the experience differently.

Checking in With the Body

Trauma is often stored not only in our memories but also in our bodies. Throughout EMDR, we'll regularly check in with physical sensations to notice areas of tension, discomfort, or relief. We use the calm and safety of the therapy space to help your nervous system stay grounded while your brain processes difficult experiences.

Closing the Session

Some memories can be fully processed in a single session, while others may take several sessions. Either way, we always end with a relaxation or grounding exercise before you leave. We'll also discuss coping strategies to help manage any emotions that arise between sessions and talk about what to do if you experience distress before your next appointment. While everyone's experience is different, many clients find that any distress between sessions is manageable and gradually decreases as treatment progresses.

EMDR is a structured, collaborative approach to therapy that helps your brain process difficult experiences in a way that honors how the nervous system naturally heals. While the process may feel different from traditional talk therapy, many people find it allows them to move forward without feeling stuck in the past.