Can You Do EMDR on Yourself? A Thoughtful Guide to Self-EMDR

When you’re dealing with trauma symptoms, anxiety, or other mental health challenges, life can feel overwhelming. Many of us hear about approaches like Eye Movement Desensitization and Reprocessing (EMDR) and naturally wonder, “Could I try this on my own?” If you’ve been asking yourself “Can you do EMDR on yourself?” you’re definitely not alone.

The answer isn’t simply yes or no. While some EMDR-inspired techniques can definitely help with self-regulation and calming, complete EMDR therapy involves a structured process that typically works best with a trained professional guiding you. However, it is possible to self administer EMDR with a thorough understanding of its eight distinct phases and the incorporation of bilateral stimulation. Additionally, replacing negative beliefs with positive affirmations during the installation stage is crucial for effective self-administered practice. Let’s explore this together with care and practical guidance.

In this guide, we’ll cover:

• What EMDR is and how it works in our brains
• Can you do EMDR on yourself
• Whether self-administered EMDR is appropriate for your situation
• Important considerations for your wellbeing and safety
• The potential benefits and limitations of self-guided techniques
• Practical grounding tools you can start using at home today

Understanding EMDR: A Brief Overview

EMDR therapy was developed by Francine Shapiro in the late 1980s as a structured approach to healing from traumatic experiences. At its heart, EMDR helps us reprocess difficult memories through bilateral stimulation—movements, sounds, or sensations that activate both sides of the brain alternately.

The beauty of EMDR lies in how it helps our minds reorganize traumatic memories, giving them an appropriate “time stamp” so we can recognize them as past experiences rather than present threats. This helps reduce the emotional intensity of these memories, allowing us to integrate them into our life story in a healthier way.

Over the years, EMDR has gained significant popularity as an effective treatment for various mental health conditions, particularly post-traumatic stress disorder (PTSD). Many trauma survivors have found eye movement desensitization and reprocessing helpful for processing traumatic events, managing anxiety, addressing obsessive thoughts, and navigating other emotional challenges. While traditionally facilitated by a trained therapist following a specific protocol, some individuals are curious about adapting certain techniques for home use.

The Science Behind EMDR Therapy

EMDR therapy works by helping your brain process difficult memories in a new way. When we experience something traumatic, our brain’s natural ability to process that experience can get overwhelmed. This leaves the memory “stuck” with all its original emotions and sensations, rather than being filed away properly as a past event.

The back-and-forth movements used in EMDR (called bilateral stimulation) work similarly to what happens during dream sleep. When we dream, our eyes naturally move from side to side while our brain makes sense of our daily experiences. EMDR’s bilateral movements seem to tap into this same natural process, helping our brain finally process those stuck memories.

Brain scans have shown real changes after EMDR therapy. Before treatment, the brain’s emotion center (the amygdala) is often overactive in people with trauma, while the thinking part of the brain (prefrontal cortex) is less engaged. After successful EMDR sessions, this balance often shifts to a healthier pattern. This helps explain why memories that once felt overwhelming become more manageable – your brain is literally processing them differently.

Understanding how EMDR works in our brains helps explain why it follows such a structured approach. Rather than simply jumping into memory processing, professional EMDR therapy unfolds through a carefully designed sequence of steps, each building on the one before. This methodical approach helps create the safety and stability needed for effective trauma healing, especially when working with sensitive emotional experiences.

The Eight Phases of Traditional EMDR Therapy

Professional EMDR therapy follows an eight-phase approach, each designed to support healing in a structured, safe manner:

1. History Taking: Exploring your experiences and identifying memories that cause distress
2. Preparation: Building coping skills and establishing safety before processing begins
3. Assessment: Identifying specific memories and beliefs to work with
4. Desensitization: Using bilateral stimulation to process traumatic memories
5. Installation: Strengthening positive beliefs to replace negative ones
6. Body Scan: Checking for any remaining physical tension related to the memory
7. Closure: Ensuring emotional stability before ending each session
8. Reevaluation: Reviewing progress and identifying next steps

This structured approach, guided by a trained therapist, creates a container for processing difficult emotions safely.

The Role of Bilateral Stimulation

Bilateral stimulation is a key element of EMDR. This technique mirrors the brain’s natural healing processes that occur during rapid eye movement sleep, helping us process emotional experiences more effectively.

For self-regulation purposes, some gentle bilateral techniques include:

• Slow, mindful tapping: Alternating gentle taps on your knees or shoulders when feeling mild stress
• Grounding practices: Noticing comforting aspects of your environment while doing slow bilateral movements
• Butterfly hugs: Crossing your arms and alternately tapping your shoulders (6-10 times) when feeling overwhelmed

Research suggests these kinds of bilateral movements can help reduce emotional intensity when we’re feeling stressed. They’re most helpful as grounding tools rather than for processing deeper trauma.

Can You Do EMDR on Yourself? The Short Answer

The question of whether you can do EMDR on yourself requires a nuanced response. The short answer is: yes, you can practice certain EMDR-inspired techniques at home, but with important limitations.

Self-administered bilateral stimulation can be helpful for:

• Managing everyday stress and mild anxiety
• Supporting emotional regulation when feeling overwhelmed
• Reinforcing positive beliefs you’ve already developed

However, this differs from complete EMDR therapy, which follows a structured eight-phase protocol best facilitated by a trained professional. Self-administered techniques are most appropriate for mild issues and should not replace professional therapy for significant trauma.

If you’re considering self-EMDR, your safety and wellbeing should be the priority. We’ll explore specific techniques, tools, and important considerations in detail throughout this guide.

Benefits and Limitations of Self-Administered EMDR

Benefits of Self-Administered EMDR

Self-administered EMDR can be a valuable tool for individuals seeking to manage their traumatic memories and mental health conditions. Here are the key benefits:

• Greater accessibility: With online platforms and mobile applications, you can access EMDR from home. This is especially helpful if you live in remote areas or have limited access to mental health services.
• Cost-effectiveness: Traditional EMDR therapy with a trained therapist can be expensive, particularly when multiple sessions are needed. Self-administered EMDR offers a more affordable alternative through online programs with reasonable subscription plans.
• Convenience and privacy: Practice on your own schedule without traveling to appointments, making it easier to fit healing work into your busy life.
• Empowerment: Taking an active role in your healing journey can provide a sense of control and agency over your traumatic memories.
• Complementary support: Self-administered techniques can reinforce and extend the benefits of professional therapy sessions, helping you maintain progress between appointments.
• Gentle introduction: For those hesitant about trying therapy, self-administered techniques can provide a low-pressure way to experience some aspects of EMDR before committing to professional sessions.
• Ongoing resource: Once learned, these techniques can become lifelong tools for managing stress and emotional regulation.

Limitations and Risks of Self-Administered EMDR Therapy

While self-help approaches can be valuable for many aspects of wellbeing, self-administered EMDR also has important limitations. The primary concern is the lack of guidance and support from a trained therapist. EMDR therapy can be a complex and emotionally challenging process, and without proper guidance, you may find it difficult to navigate your traumatic memories and emotions safely.

Self-administered EMDR isn’t suitable for everyone, especially those with complex or severe trauma. In these situations, working with a trained therapist who provides personalized guidance is essential for healing.

When considering self-administered EMDR, be aware of these potential risks:

1. Triggering Strong Emotions: Revisiting traumatic memories without a trained EMDR therapist present might unleash overwhelming emotions that become difficult to manage on your own.
2. Possibility of Dissociation: For people with complex trauma, bilateral stimulation without appropriate guidance could trigger dissociation—where you feel disconnected from your thoughts, feelings, or surroundings.
3. Incomplete Processing: The EMDR process requires carefully targeting specific memories and following them through to resolution. Without professional guidance, you might process traumatic experiences incompletely, which could actually increase your distress.
4. Missing Important Connections: Licensed mental health counselors trained in EMDR can spot connections between different experiences and symptoms that you might not notice when working alone.
5. Lack of Support for Strong Bodily Sensations: EMDR often brings up physical sensations connected to trauma. A trained professional can help you navigate these experiences in a safe, grounding way.

It’s best to avoid self-administered EMDR if you experience significant trauma symptoms, have complex PTSD, tend to dissociate, have thoughts of self-harm, struggle with emotional regulation, have experienced recent trauma, or have certain health conditions like seizure disorders.

While serious adverse effects aren’t common, these considerations highlight why professional mental health care matters, especially when dealing with significant trauma. Remember that seeking help shows strength and commitment to your healing journey.

Who Should Avoid Self-Administered EMDR

While self-administered EMDR techniques might seem appealing, they aren’t appropriate for everyone. Certain situations call for the expertise and safety that only a trained therapist can provide.

You should avoid attempting EMDR on your own if you’re experiencing:

1. Significant trauma symptoms: If you struggle with flashbacks, nightmares, or intense emotional reactions to trauma triggers, professional guidance is essential for safe processing.
2. Complex trauma or PTSD: Those with histories of childhood trauma, multiple traumatic events, or diagnosed PTSD require the structured support of a trained EMDR therapist.
3. Dissociative tendencies: If you sometimes feel disconnected from yourself or your surroundings, self-administered EMDR could potentially increase dissociation without proper grounding techniques.
4. Suicidal thoughts or self-harm urges: These require immediate professional intervention rather than self-help approaches.
5. Difficulty managing emotions: If you often feel overwhelmed by strong emotions or have limited coping skills, professional EMDR provides the emotional container needed for safe processing.
6. Recent trauma: Processing very recent traumatic events (within the past three months) typically benefits from professional support as the experience is still being integrated.
7. Certain health conditions: Those with seizure disorders, certain heart conditions, or pregnancy should consult healthcare providers before attempting any bilateral stimulation techniques.

Remember that seeking professional help isn’t a sign of weakness but rather a commitment to your healing journey. Many therapists now offer EMDR through telehealth platforms, making professional support more accessible than ever before.

How to Practice Self-Administered EMDR

Preparing Steps

Before starting self-administered EMDR, it is essential to prepare yourself for the process. Here are some foundational steps you can take:

1. Create a safe space: Find a quiet and comfortable space where you can practice self-administered EMDR without distractions or interruptions.
2. Identify your target memory: Determine which traumatic memory you want to work on during your self-administered EMDR session. Start with memories that cause mild to moderate distress rather than your most intense experiences.
3. Establish a safe space: Visualize a safe and peaceful place in your mind where you can retreat to if you become overwhelmed during the session.
4. Choose a self-administered EMDR program: Select a reputable online program or mobile application that offers guided self-administered EMDR sessions.
5. Consult with a trained therapist: If possible, consult with a trained therapist who can provide guidance and support throughout the process.

Creating a Safe Space

Creating both physical and mental safe spaces is crucial for self-administered EMDR. A properly prepared environment helps ensure your emotional safety throughout the process.

Physical Safe Space:

• Choose a quiet room where you won’t be disturbed for at least 30 minutes
• Remove distractions like phones or other devices that might interrupt you
• Consider dimming lights or using soft lighting to create a calming atmosphere
• Have comfort items nearby (soft blanket, pillow, stress ball)
• Keep a glass of water within reach
• Ensure the temperature is comfortable

Mental Safe Space:

• Develop a vivid mental image of a place where you feel completely safe and peaceful
• This could be a real place you’ve visited or an imaginary location
• Include sensory details in your visualization (what you see, hear, smell, feel)
• Practice quickly accessing this mental safe space before attempting any EMDR work
• Use this as a retreat when emotions become too intense

The distinction between your physical safe space (where you practice) and your mental safe space (where you can retreat in your mind) is important. Both work together to create the secure foundation needed for self-administered EMDR.

Step-by-Step Guide to Simple Bilateral Techniques

Bilateral stimulation is at the core of EMDR therapy. Here are some gentle techniques you can practice at home:

1. Butterfly Hug

• Sit comfortably in a quiet space
• Cross your arms over your chest, with your right hand on your left shoulder and left hand on your right shoulder
• Close your eyes or maintain a soft focus on a point in front of you
• Alternate tapping your shoulders slowly (about 1-2 taps per second)
• While tapping, focus on:
  • For stress relief: Simply notice your breath and bodily sensations
  • For mild emotional issues: Hold a mildly distressing thought in mind while tapping
• Continue for 1-2 minutes
• Notice any changes in how you feel afterward

2. Alternating Taps

• Sit with your feet flat on the floor
• Place your hands on your thighs, palms down
• Gently tap your thighs in an alternating pattern (left-right-left-right)
• Maintain a steady rhythm for 1-3 minutes
• While tapping, focus on a specific positive thought or calming image
• This technique works well for installing positive beliefs or resources

3. Visual Tracking

• Hold your thumb about 12-18 inches from your face
• Keeping your head still, move your thumb slowly from left to right and back
• Follow your thumb with just your eyes
• While tracking, either:
  • Focus on staying present and grounded (for practice)
  • Hold a specific mild concern in mind (for processing)
• Complete 20-30 side-to-side movements

4. Audio Bilateral Stimulation

• Use headphones to listen to audio that alternates between left and right ears
• During the audio, you can:
  • Simply focus on relaxation for self-regulation
  • Gently explore a specific memory or feeling you want to process
• Start with 5-minute sessions

Important Focus Tips:

• For beginners: Start by practicing the technique itself while focusing only on relaxation
• For self-regulation: Focus on calming thoughts or body sensations during stimulation
• For light processing: Hold a mildly distressing thought in mind while performing the bilateral stimulation
• After each session: Take time to notice what changed in your thoughts or feelings

Remember that self-administered EMDR is not appropriate for processing significant trauma. These techniques are primarily for stress management and processing mild emotional distress.

DIY EMDR Devices and Programs

There are several DIY EMDR devices and programs available that can help you practice self-administered EMDR. Options range from free alternatives to premium tools ($10-200):

1. Light bars: Light bars are horizontal bars with LED lights that can be used for visual bilateral stimulation.
2. Headphones: Headphones can be used for auditory bilateral stimulation, with some programs offering guided audio sessions.
3. Tappers: Tappers are handheld devices that vibrate in an alternating pattern to mimic tapping, providing tactile bilateral stimulation.
4. Mobile applications: Several mobile applications offer guided self-administered EMDR sessions, including TurboEMDR and InnerWell.
5. Online programs: Online programs such as Virtual EMDR offer comprehensive tools and guided sessions for self-administered EMDR.
6. Free alternatives: For those on a budget, try free metronome apps, bilateral stimulation videos on YouTube, or simple self-tapping techniques that alternate sides of the body.

When choosing a DIY EMDR device or program, consider:

1. Effectiveness: Look for options developed by or in consultation with trained therapists.
2. Ease of use: Choose a program or device that is easy to navigate, even for those with limited technical expertise.
3. Customization: Opt for programs that allow adjusting the speed and intensity of bilateral stimulation to match your comfort level.
4. Support: Consider programs that offer guidance from trained therapists or responsive customer support teams.

Remember, while DIY EMDR devices and programs can be a valuable tool for self-administered EMDR, they should not replace traditional therapy with a trained therapist. If you are struggling with complex or severe trauma, it is essential to seek guidance from a trained therapist.

When to Seek Clinical Help

Why Professional EMDR Therapy Offers Unique Benefits

While self-regulation techniques can be valuable tools in your wellness toolkit, working with a trained EMDR therapist offers several important advantages:

1. Safe and Controlled Environment: A therapist creates a secure environment where difficult emotions can be explored without becoming overwhelming.
2. Personalized Guidance Based on Client History: Everyone’s healing journey is unique. A therapist tailors the approach to your specific needs and experiences.
3. Prevention of Re-traumatization: Processing trauma requires skill and care. A therapist helps ensure you don’t become overwhelmed by painful memories.
4. Support for Blind Spots: We all have aspects of our experiences that are difficult to see clearly. A therapist offers perspective and insight that self-directed work might miss.
5. Consistent Emotional Support: Healing isn’t always a linear journey. Having a compassionate professional to walk alongside you provides invaluable support during challenging moments.

While self-regulation techniques have their place, deep healing from significant trauma generally requires professional support.

Alternatives to Self-Administered EMDR

If traditional in-person EMDR therapy isn’t currently accessible to you, consider these alternatives:

1. Virtual EMDR with a Professional: Many trained EMDR therapists now offer online therapy sessions, making this treatment more accessible while still providing professional guidance.
2. Relaxation Techniques and Grounding Practices: These can help manage symptoms while you’re waiting to connect with a professional.
3. Self-Help Books on Trauma Recovery: While not a replacement for therapy, books recommended by mental health professionals can offer valuable insights and coping strategies.
4. Support Groups: Connecting with others who have similar experiences can provide validation and community, though they don’t replace individual therapy.

Remember that healing from trauma is a journey that often benefits from support tailored to your unique needs and experiences.

Finding Your Path Forward

So, can you do EMDR on yourself? While certain bilateral stimulation techniques can be helpful for everyday stress management, true EMDR therapy—especially for trauma processing—benefits greatly from professional guidance in a controlled environment.

If you’re drawn to EMDR, consider these options:

• Explore professional EMDR therapy with a licensed therapist who can guide you through all eight phases
• Use simple bilateral techniques for mild stress management as part of your self-care routine
• Combine self-regulation practices with professional support for a comprehensive approach
• Learn more about trauma-informed approaches to your overall wellbeing through reputable resources

Whatever path you choose, remember that healing isn’t a race or a destination—it’s an ongoing journey of self-discovery and growth. Be patient with yourself, celebrate small steps forward, and remember that seeking support is a sign of strength, not weakness.

Expert EMDR Therapy at Optimum Joy

At Optimum Joy, our therapists have completed comprehensive Level 1 EMDR certification training, equipping them with the skills to deliver this powerful therapeutic approach. We provide EMDR therapy for children, teens, and adults in a safe, compassionate environment tailored to your unique needs.

We understand that healing from trauma isn’t linear. Our therapists are committed to walking alongside you with patience and understanding every step of the way. Using trauma-informed approaches, we create a supportive space where you can process difficult experiences and rediscover hope.

Whether you prefer in-person sessions or the convenience of virtual therapy, our EMDR services are available to residents of Illinois and Colorado. Experience the transformative potential of EMDR with specialists who truly care about your wellbeing.

You deserve compassionate, expert care on your healing journey.

Schedule an appointment with our EMDR Therapists.

Frequently Asked Questions About Self-Administered EMDR

How often should I practice self-administered techniques?

For stress management, try 5-10 minute sessions 3-4 times weekly. Start with just 2-3 minutes daily when learning. For mild emotional processing, limit to once or twice weekly with 48+ hours between sessions. Always respect your body’s signals – if you feel drained after a session, allow more recovery time.

Can I use these techniques for recent trauma?

Self-administered techniques aren’t recommended for recent trauma (within 3 months). Recent events are still being naturally processed by your brain, and emotions connected to them are often more intense. Focus instead on basic self-care, grounding, and professional support for recent traumas.

How will I know if it’s working?

Signs of benefit include: decreased emotional reactivity, improved presence during stress, reduced physical tension, better sleep, and more balanced perspectives. Memories may feel more neutral, and negative beliefs may have less impact. Track your distress levels (0-10) before and after sessions, recognizing that healing happens gradually.

What’s the difference between self-regulation and trauma processing?

Self-regulation focuses on managing current emotional states to return to calm when stressed. These techniques are generally safe to practice independently and focus on the present moment.

Trauma processing addresses traumatic memories directly to reduce their ongoing impact. This deeper work requires a structured approach including preparation, careful memory targeting, and integration—best facilitated by a professional. While self-regulation helps manage day-to-day emotions, trauma processing reorganizes how traumatic memories are stored in your brain.