Eye Movement Desensitization and Reprocessing (EMDR) is an evidenced-based model of effective therapeutic technique and full psychotherapy. It helps individuals to process and to heal from trauma and other areas where our brains get “stuck.” EMDR involves a structured approach to help reprocess memories, reduce emotional distress, and integrate more adaptive beliefs. Traditionally, a trained therapist guides you through the EMDR process. But the question remains—can you do EMDR on yourself?
In this blog post, we’ll explore whether self-administered EMDR is a viable option. In addition, we will look at the potential risks, and what you should know if you’re considering trying EMDR without a therapist.
What Is EMDR?
Before we dive into the question of self-administered EMDR, it’s helpful to understand what EMDR therapy actually is. EMDR is based on the idea that memories (and with them, emotions, physical sensations, thoughts, and images) can become “stuck” in the brain, causing emotional distress, negative beliefs, and maladaptive patterns. The therapy utilizes bilateral stimulation (typically through eye movements, taps, or sounds) to help both sides of the brain work together to desensitize and reorganize a memory. The goal is to process these memories and reframe negative beliefs and patterns to reduce emotional discomfort and distress.
EMDR uses a structured 8 phase approach. The eight-phase process of EMDR includes:
- History taking and treatment planning
- Preparation: The therapist helps the client develop coping mechanisms.
- Assessment: The maladaptive memory network is identified. This includes associated negative beliefs, disturbing images, emotions, and physical sensations.
- Desensitization: Bilateral stimulation is introduced to reduce emotional distress and process the memory.
- Installation: The therapist helps the client replace negative beliefs with more positive, adaptive ones.
- Body scan: The client scans for any physical tension related to the memory.
- Closure: The therapist helps the client return to a state of calm.
- Reevaluation: The therapist checks if the memory has been fully processed.
Learn more about the 8 phases of EMDR, check out this link.
While the process sounds straightforward, it’s not necessarily easy to do on your own. Therapists will also deviate from the 8 phases or standard protocol to best meet a client’s needs. Now, let’s take a look at whether you can attempt EMDR on yourself.
Can You Do EMDR on Yourself?
The simple answer is, it’s not recommend.
While self-administered EMDR might seem like an appealing option, there are several reasons why it’s best to work with a trained therapist during the process.
1. EMDR Requires Proper Guidance
EMDR is not just about performing bilateral stimulation—it’s about how you process and make sense of the memories while engaging in the stimulation. A trained therapist helps guide the process, creating a safe and supportive environment. A therapist helps you navigate difficult emotions and ensures that the trauma is processed effectively. They can also recognize when something is too overwhelming, and they have the tools to help you cope with any intense feelings that arise during the session.
2. Complexity of Processing Trauma
Trauma often involves complex and layered emotions, and processing it isn’t always straightforward. When you attempt to do EMDR on yourself, you miss important emotional cues or overlook underlying trauma that needs to be addressed. Without proper guidance, there’s a risk of getting stuck or retraumatizing yourself.
3. The Need for Emotional Safety
One of the critical aspects of EMDR is emotional safety. In traditional therapy, the therapist ensures you’re ready for the intensity of the memory and provides grounding techniques if things become overwhelming. When you try to do EMDR alone, you may lack the emotional safety needed to fully process and heal from the trauma.
4. The Risk of Inadequate Bilateral Stimulation
Bilateral stimulation, the technique used to stimulate both sides of the brain, is done through eye movements, audio sound, or tapping. While you can try to tap on your own or use external devices like audio tracks, doing it incorrectly or ineffectively can reduce the therapeutic benefit. It’s crucial that the stimulation is appropriate for your current emotional state and tailored to the memory you’re working on. A therapist adjusts the pace and intensity of the stimulation depending on your reactions and progress, something you may find difficult to replicate alone.
If you are wondering if you can do this online check out this blog.
Is There Any Way to Practice EMDR Techniques on Your Own?
While it’s not advisable to attempt full EMDR on yourself, there are some elements of the process that you can practice on your own to help manage emotional distress. These techniques are not a substitute for professional treatment but can complement your healing journey.
1. Grounding Techniques
One of the first phases of EMDR involves preparing for the session by developing grounding techniques that help you stay calm during emotional distress. These techniques are useful in everyday life, especially when you’re feeling overwhelmed. Some grounding techniques include:
- Deep breathing
- Progressive muscle relaxation
- Focusing on the present moment (e.g., the 5-4-3-2-1 grounding exercise)
2. Bilateral Stimulation (Self-Tapping)
You can practice self-administered bilateral stimulation through simple techniques like tapping or moving your eyes back and forth. (Fun fact: this was how EMDR was developed – Francine Shapiro noticed that she moved her eyes back and forth while working through something distressing and noticed that it helped. From there a whole therapeutic modality was created!) Self-tapping involves gently tapping each hand alternately on your arms or knees in a rhythmic pattern. While this won’t replicate the full effect of EMDR, it can serve as a self-soothing technique during moments of stress.
3. Journaling or Mindfulness
While EMDR focuses heavily on reprocessing memories, journaling or mindfulness can help you process your emotions and gain insights into your triggers and reactions. Writing down your thoughts, feelings, and memories can help you explore the emotional aspects of your trauma and find patterns you may not have been aware of before.
4. Use of Audio or Apps for Bilateral Stimulation
Some people have turned to apps or audio tracks that simulate bilateral stimulation, such as sounds alternating between the left and right ears. While this can be beneficial as a supplemental tool, it’s still not the same as having a therapist who is there to guide you through the emotional processing of traumatic memories.
Conclusion
While the idea of doing EMDR on yourself might seem appealing, it’s essential to recognize that trauma processing requires more than just bilateral stimulation. EMDR involves guidance, emotional safety, and expert support. If you’re struggling with trauma or feeling stuck, it’s best to seek the help of a licensed therapist trained in EMDR. They can help you navigate the complexities of your memories and provide the necessary support as you process difficult emotions.
If you’re unable to access therapy or want to complement your treatment, consider exploring some self-help tools like journaling, grounding techniques, and guided audio for bilateral stimulation. Ultimately, EMDR is a powerful therapeutic tool, but it’s most effective when practiced under the supervision of a trained professiona
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