What an EMDR Session Actually Looks Like (Step-by-Step)
What an EMDR Session Actually Looks Like (Step-by-Step)
If you’ve been curious about EMDR therapy—Eye Movement Desensitization and Reprocessing—you may be wondering what actually happens during a session. EMDR can sound intimidating if you’ve never experienced it, but the process is gentle, structured, and guided by your therapist every step of the way.
Here’s a step-by-step look at what a typical EMDR session looks like and what you can expect.
Step 1: Building Safety and Trust
Before any EMDR processing begins, your therapist will focus on stabilization. This may include:
Explaining the EMDR process in clear, simple terms
Helping you identify and practice grounding or self-soothing skills
Making sure you feel safe and supported
The goal of this phase is to ensure you have tools to manage distress if memories or emotions become intense.
Step 2: Identifying the Target Memory or Issue
Next, you and your therapist will identify a specific memory, trauma, or difficult experience to work on. You will:
Choose a memory that is meaningful but manageable to process
Identify related negative beliefs (e.g., “I am unsafe” or “I am not enough”)
Identify a positive belief you’d like to strengthen (e.g., “I am safe now” or “I can handle this”)
This step ensures the session is focused and tailored to your unique experience.
Step 3: Preparing for Bilateral Stimulation
EMDR uses bilateral stimulation to help your brain process memories differently. This may include:
Guided eye movements (following the therapist’s fingers or a light)
Tapping on your hands or knees
Listening to alternating sounds through headphones
Your therapist will demonstrate and make sure you are comfortable with the method used.
Step 4: The Processing Phase
During this phase, you will focus on the memory while the therapist guides the bilateral stimulation. You may notice:
Images, thoughts, or emotions coming up spontaneously
Shifts in how the memory feels in your body
New insights or perspectives emerging
The therapist’s role is to guide the process, monitor your safety, and pause if you become overwhelmed. You remain in control throughout.
Step 5: Installing Positive Beliefs
Once the memory has been reprocessed, the therapist will help you strengthen positive beliefs about yourself. For example:
Replacing “I am powerless” with “I can protect myself”
Replacing “I am unsafe” with “I am safe now”
This step helps the brain integrate the new perspective, making it easier to respond differently in everyday life.
Step 6: Body Scan and Closure
At the end of the session, the therapist may guide you through a body scan to notice any lingering tension or distress. You will:
Check in with how your body feels
Use self-soothing or grounding techniques if needed
Ensure you leave the session feeling safe and stable
EMDR sessions always include closure, so you leave feeling supported—even if processing was intense.
Step 7: Reflection and Integration
After the session, you may be asked to:
Journal or note changes in thoughts, feelings, or body sensations
Practice grounding skills
Observe how the memory or belief shows up in daily life
Processing often continues between sessions as your brain integrates new insights naturally.
Key Takeaways About EMDR
EMDR is structured, not random—every step is intentional.
You are always in control—your therapist guides but doesn’t push.
Results can be profound—clients often notice shifts in perspective, emotions, and reactions.
It’s suitable for many types of trauma or stress, including first responders, high-stress professionals, and anyone struggling with intrusive memories or strong emotional reactions.
If you’ve ever wondered what an EMDR session actually feels like, this step-by-step guide should give you a clear picture: it’s safe, guided, and focused on helping your brain process and integrate past experiences, so you can move forward with more ease and resilience.
EMDR Therapy in Issaquah, WA | Serving Sammamish, Bellevue, North Bend & Snoqualmie
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