EMDR Therapy: How It Works, Why It Helps, and What Sessions Feel Like

By: Jennifer Ponce de Leon, MA, LPC Associate

Supervised by: Melissa Barton, MA, LPC-S, LCDC, CCTP

If you’ve ever heard of EMDR therapy (Eye Movement Desensitization and Reprocessing), you might have thought, “Wait… is that the trauma therapy where someone waves their fingers in front of your face?” The short answer: kind of. The longer answer: it’s so much more than that and it’s actually one of the most researched, effective forms of trauma therapy available today.

As a therapist trained in EMDR, I know starting something new can feel intimidating. That’s why I want to walk you through what EMDR sessions actually look like, step by step. Spoiler: it’s not scary, you’re in control the whole time, and it can be incredibly freeing.

The 8 Phases of EMDR Therapy

Phase 1: History Taking

Think of this as me getting the map. I want to understand your story, your goals, and the areas that feel heavy for you right now. This helps us decide where to begin.

Phase 2: Preparation

This is where we pack the snacks for the trip. I’ll teach you calming and grounding techniques so you feel safe and equipped before any trauma processing begins.

Phase 3: Assessment

We choose a specific “stuck point”, a memory, thought, or body sensation that feels distressing. You’re always in control of what we work on.

Phase 4: Desensitization (Reprocessing)

Here’s where the eye movements, tapping, or sounds come in. This is the reprocessing portion of EMDR therapy. It can sometimes feel a little repetitive, that’s intentional. Your brain is making new, healthier connections each round. For some people, relief happens quickly; for others, it takes more time. There’s no set number of EMDR sessions because healing is unique to each person. Over time, the memory feels less sharp and overwhelming, like turning down the volume on something that used to blare.

Phase 5: Installation

We strengthen a positive belief about yourself, like replacing “I’m powerless” with “I’m safe now” or “I’m strong.”

Phase 6: Body Scan

We check in with how your body feels. If tension or discomfort remains, we keep working until your body feels calm and grounded.

Phase 7: Closure

You won’t leave the session feeling raw or unsettled. I’ll always make sure you feel steady before you head out.

Phase 8: Reevaluation

At the next session, we revisit: How does that memory feel now? Do we keep processing, or move on to something new?

Why EMDR Works

What I love most about EMDR therapy is that it helps people heal without having to retell every painful detail of their trauma. Instead, your brain gets the chance to “unstick” and reprocess memories in a healthier way. Clients often describe it as feeling “lighter,” which I think says it all.

EMDR FAQs

How long does EMDR take?
There’s no set timeline. Some people feel better after just a few EMDR sessions, while others need longer. Healing happens at your pace.

Will I cry during EMDR?
Maybe, maybe not! Some clients cry, some laugh, some just notice sensations. There’s no “right” way to experience EMDR.

Do I have to talk about every detail of my trauma?
Nope! One of the best things about EMDR is that you don’t have to re-live every detail out loud. Your brain does the healing work even without a full play-by-play.

Is EMDR really effective?
Yes. Decades of research show EMDR is highly effective for trauma, PTSD, anxiety, and stress-related issues. But the best way to know? Experience it for yourself.

Healing is possible. EMDR therapy gives your brain the chance to process what’s been weighing you down so you can move forward feeling lighter, stronger, and more like yourself.

Begin EMDR therapy in Katy, TX!

If you are ready to start EMDR, one of the therapists at The Counseling Center at Cinco Ranch can help! We provide EMDR therapy, as well as other mental health services. To begin counseling in Katy, TX follow these three steps:

• Contact our office to set up an appointment or to learn more information
• Meet with one of our knowledgeable therapists
• Find ways to thrive through therapy today!

Other Therapy Services We Offer: 

Here at The Counseling Center at Cinco Ranch, we offer counseling services for people of all ages in areas including counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, men’s issues, women’s issues, anxiety treatment, depression therapy, trauma counseling, family therapy, and group counseling. Our therapists strive to post blogs regularly. We provide helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!