What to Expect in an EMDR Therapy Session.

Now that you’ve learned a bit about what EMDR is and why it works, let’s talk about what actually happens during a session. If you’ve ever wondered, “What would an EMDR session look like for me?” this post is for you.

One of the things I love about EMDR is that it follows a structured, research-based protocol while still being deeply personal and adaptable to each client’s needs.

EMDR isn’t just about eye movements, it’s an eight-phase process designed to help your brain safely reprocess stuck or unprocessed memories. To make it more digestible, I like to group those phases into three main stages: the Beginning, Middle, and End.

Beginning Stage: History Taking, Treatment Planning, and Coping Skills

I start by getting to know my clients. I want to know about your current symptoms as well as your developmental history and trauma history. It is incredibly important to me that my clients feel safe with me and are able to be their honest selves in the therapy room. That level of trust doesn’t happen overnight, and that’s okay. it can take time, and we move at your pace.

Coping Skills is also an important part of this beginning stage. You’ll learn techniques to calm your nervous system, such as grounding, visualization, and a “Peaceful Place” exercise. This phase ensures you feel safe and supported before we begin reprocessing deeper material.

Middle Stage: Processing Traumatic or Distressing Memories

This is the heart of EMDR work.

We identify a specific memory—or “target”—and explore:

• The image or scene that represents the memory

• Negative beliefs about yourself that are tied to it

• Emotions and physical sensations that arise

• A positive belief you'd prefer to hold instead

  
  

Then we begin the reprocessing work using bilateral stimulation, such as eye movements, tapping, or audio tones. As we activate the memory, your brain starts to reprocess it—moving it from a “stuck” place into a more adaptive, resolved state.

You might notice:

• Shifts in emotion

• New thoughts or insights

• Physical sensations in the body

These are all signs your brain is doing exactly what it needs to do.

Once the distress around the memory decreases, we strengthen a positive belief, like shifting from “I’m not safe” to “I survived and I’m strong.”

We’ll also do a body scan to check for any lingering tension. Trauma is often held in the body, and this step ensures healing happens both mentally and physically.

Each session ends with a closure process, using calming tools to help you feel grounded, whether or not the memory is fully processed.

At the start of the next session, we’ll reevaluate what we worked on—checking in to see what’s shifted, what’s still present, and where to go next.

End Phase: Integration and Self-Discovery

As the reprocessing work winds down, we begin focusing more on integration and meaning-making. This often looks like talk therapy and reflection.

You might begin to explore questions like:

• Who am I now that I’m no longer stuck in survival mode?

• What do I want from life moving forward?

• What gives me purpose, connection, or peace?

Themes of creativity, spirituality, and growth often emerge here. The work becomes less about resolving trauma and more about building a life beyond it.

As always, please reach out if you are interested in beginning your own healing work!

I would be happy to talk over the phone for a 15 minute free consult call and how EMDR could benefit you specifically.