What Happens During the Preparation Phase of EMDR?

What Happens During the Preparation Phase of EMDR?

Short Answer: The preparation phase is the second phase of Eye Movement Desensitization and Reprocessing (EMDR). It happens before you begin directly processing a target memory. The purpose is to help you understand how the EMDR process works, become familiar with bilateral stimulation, and learn ways to pause, settle, or redirect your attention when needed. In therapist-guided EMDR, a therapist leads this phase. In a structured self-guided program, the preparation is built into the process so you can learn how the session works before beginning memory processing.

Key Takeaways

• Preparation is the second phase in the standard eight-phase EMDR process.
• It happens before directly processing a target memory.
• You learn what to expect from EMDR and how the process works.
• You may become familiar with bilateral stimulation, such as guided eye movements, alternating sounds, or tapping.
• Preparation can include learning simple techniques for settling yourself or redirecting your attention.
• The amount of preparation someone wants or needs can vary.
• In self-guided EMDR, preparation can be built into the program rather than requiring a therapist to guide it.

Where Does Preparation Fit Into EMDR?

EMDR is commonly described as an eight-phase process.

The preparation phase is Phase 2.

It follows the first phase, often called history taking and treatment planning, and comes before the phases in which you identify and begin processing a specific target.

The eight phases are generally described as:

1. History Taking and Treatment Planning
2. Preparation
3. Assessment
4. Desensitization
5. Installation
6. Body Scan
7. Closure
8. Reevaluation

These phases provide structure to EMDR, but they do not necessarily mean that every session is divided into eight equal sections or that all eight phases happen during every session.

Preparation is simply the part of the process that helps you become familiar with what you will be doing before moving into memory processing.

Learning How EMDR Works

One of the main purposes of preparation is understanding the basic EMDR process.

Before focusing on a distressing memory, it helps to know what the session will involve.

In simple terms, EMDR generally involves bringing a particular memory, thought, feeling, or other focus to mind while using bilateral stimulation.

Bilateral stimulation alternates attention from one side to the other. Depending on the EMDR format, this might involve:

• Guided eye movements
• Alternating sounds
• Alternating tapping

During preparation, you can become familiar with these basic elements before using them while focusing on a target.

Becoming Familiar With Bilateral Stimulation

If bilateral stimulation is new to you, the preparation phase gives you an opportunity to understand how it works.

For example, with visual bilateral stimulation, you may follow a moving object or visual cue from side to side with your eyes.

With audio stimulation, sounds may alternate between the left and right sides.

Tapping can also alternate from one side of the body to the other.

The preparation phase allows you to become familiar with the method being used so the mechanics of bilateral stimulation are not completely new when you begin working with a target.

Understanding That You Remain in Control

Preparation also helps establish an important part of the EMDR process: you can pause or stop.

You are not locked into a session once it begins.

If you need a break, you can take one.

If you want to stop, you can stop.

If you are using therapist-guided EMDR, you and the therapist may establish a simple signal you can use when you want to pause.

With self-guided EMDR, you control the session directly and can pause or stop the program yourself.

Knowing this beforehand can make the structure of the session easier to understand.

Learning Ways to Settle Your Attention

Preparation may also include learning simple ways to settle yourself or bring your attention back to the present.

Different EMDR approaches may use different exercises.

For example, you might practice:

• Slow, comfortable breathing
• Noticing your surroundings
• Bringing attention to physical sensations
• Thinking about a calm or comfortable place
• Using a reassuring thought or image
• Shifting your attention away from the target when you want a break

These are tools you can use if you want to pause during a session or settle before finishing.

You do not necessarily need to use every technique.

The goal is to have one or more simple options available if you find them helpful.

What Is a Calm or Safe Place Exercise?

One exercise sometimes introduced during EMDR preparation involves imagining a place associated with calm, comfort, or relaxation.

It may be somewhere real, such as a beach, bedroom, park, or favorite vacation spot.

It can also be imaginary.

You may focus on details such as what the place looks like, what you hear, or how you feel while imagining yourself there.

Some EMDR approaches call this a safe place, while others use terms such as calm place or peaceful place.

The exercise is not the EMDR processing itself. It is simply one technique that may be practiced during preparation and used later if you find it helpful.

Do You Have to Feel Completely Calm Before Starting EMDR?

No.

Preparation does not mean you have to reach a particular emotional state before you are “allowed” to begin EMDR.

You also do not have to eliminate all anxiety, sadness, frustration, or other emotion before working on a target.

After all, EMDR is often used because something is already bothering you.

Preparation is about understanding the process and having ways to manage your pacing—not achieving perfect calm.

Does Everyone Need the Same Amount of Preparation?

No.

People differ in how much preparation they find useful.

Someone who has never used EMDR before may want more time to understand the process and become familiar with bilateral stimulation.

Someone who already knows how EMDR works may need less explanation.

The target can matter too. You may feel ready to work on one memory relatively quickly while wanting more time before working on another.

Preparation does not have to be identical for every person or every target.

Preparation Is Not the Same as Processing the Memory

During preparation, you generally are not yet doing the main processing work on your target memory.

That comes later.

Preparation is more about getting ready for the process.

You are learning things such as:

• What EMDR involves
• How bilateral stimulation works
• How you can pause or stop
• How to redirect your attention
• What you can do when the session ends

The specific target is explored more directly in the later assessment and processing phases.

What Comes After Preparation?

After preparation comes Phase 3: Assessment.

During assessment, the target becomes more specific.

For a memory, this may include identifying:

• The particular image or moment you want to focus on
• A negative belief connected with it
• A more helpful belief you would prefer
• The emotions associated with the memory
• Physical sensations you notice when thinking about it

This gives the EMDR session a clearer target before the main processing begins.

Preparation therefore serves as the bridge between learning how EMDR works and actually beginning work with a specific target.

Preparation in Therapist-Guided EMDR

In traditional therapist-guided EMDR, the therapist leads the preparation phase.

They may explain how EMDR works, introduce the type of bilateral stimulation that will be used, discuss how you can pause the session, and practice techniques you can use to settle or redirect your attention.

The exact preparation can vary according to the therapist and the person receiving EMDR.

Once the preparation is complete, the therapist guides the later phases of the process.

Preparation in Self-Guided EMDR

The same general idea can be adapted to an online, self-guided format.

Instead of a therapist explaining each step in real time, a structured program can guide you through what you need to know before beginning the processing portion of the session.

You can learn how the bilateral stimulation works, understand the session controls, become familiar with the process, and practice ways of pausing or redirecting your attention.

This is one example of how EMDR can be adapted from a therapist-led setting into a self-guided format.

How Preparation Works With Virtual EMDR

Virtual EMDR is a structured, self-guided online EMDR program.

Because there is not a therapist conducting the session in real time, the program itself provides structure and guidance as you move through the process.

Preparation helps you understand what you will be doing before you begin working directly with your chosen focus.

You also control the pacing. You can pause, take a break, adjust available bilateral stimulation settings, or stop a session when you choose.

The basic purpose of preparation remains the same: understand the process before moving into the parts of EMDR that focus more directly on what you want to work on.

Conclusion

The preparation phase of EMDR helps you understand the process before you begin working directly with a target memory or other focus.

You may learn how bilateral stimulation works, become familiar with the structure of a session, understand how to pause or stop, and practice simple ways of settling or redirecting your attention.

You do not need to become perfectly calm or complete an elaborate preparation routine before moving forward. The amount of preparation that feels useful can vary.

Whether EMDR is therapist-guided or provided through a structured self-guided program such as Virtual EMDR, the basic purpose of preparation is straightforward: to help you understand the process and know how to navigate it before beginning the main processing work.