We begin with getting to know you- your history, what brought you to therapy, and the goals you’d like to work on. We’ll talk about the challenges you’re facing now, and together we’ll decide which memories or experiences may be connected to them.

This phase is all about making sure you feel safe and supported before we begin processing. You’ll learn coping strategies, grounding tools, and relaxation techniques to use both in and out of session. The goal here is to build trust and give you a sense of control.

Together, we’ll identify the memory or experience you’d like to process. We’ll look at the images, beliefs, emotions, and body sensations connected to it. The assessment phase is not about retelling every detail of your past. Instead, we focus on how a memory is affecting you right now.

For example, we may explore:

• The negative belief that shows up when you think of the memory (like “I’m not safe” or “I’m not good enough”).

• What emotions and body sensations you notice in the present moment.

• What positive belief you’d rather hold onto instead.

This step is important because EMDR works by helping your brain reprocess how the past feels in your body today- so you no longer feel stuck or triggered when you think of it.

This is the phase that people often associate with EDMR, because this is where bilateral stimulation (eye movements, tapping, or sound) is introduced. While focusing on the memory, your brain is gently guided to “reprocess” it. Over time, the memory becomes less distressing- it feels more like something that happened in the past, rather than something you’re reliving.

Once the memory feels less upsetting, we strengthen the positive belief you want to carry instead- like “I am safe now” or “I am a good mom.” This helps replace old, painful beliefs with healthier, more empowering ones.

We check in with your body to notice if any tension, stress, or lingering discomfort is still there when you think of the memory. The goal is for your body to feel at ease and aligned with your new positive belief.

At the end of each session, no matter how far we get into the phases of EMDR, we make sure you feel grounded and calm. We’ll use relaxation techniques if needed, and you’ll leave with tools to support yourself between sessions.

At the start of the next session, we check back in to see how the memory feels now, and whether new layers have come up. Healing is a process, and reevaluation helps us track your progress and know where to focus next.