If you've been curious about the possibility of practicing EMDR techniques on your own, you're not alone. In this blog post, we’ll explore the question: Can you do EMDR on yourself?

Understanding EMDR Therapy:

First, we need to understand what EMDR therapy is and how it is intended to be used. 

EMDR therapy is a powerful approach to treating trauma and related conditions. 

Its primary objective is to alleviate distress associated with traumatic memories by facilitating the brain's natural healing processes. 

During traditional EMDR sessions, a trained therapist guides clients through a series of bilateral stimulation techniques, such as eye movements or tapping, while they recall distressing memories. This bilateral brain activation, or bilateral stimulation (BLS), facilitates healing, letting the brain know the incident happened in the past and that you are safe and okay in the present. 

Can you do EMDR on yourself?

While it is technically possible to do EMDR on yourself, it is not advised for numerous reasons. 

EMDR is a trauma treatment modality meant to be facilitated by a trauma therapist. The processing of traumatic events can activate hard-wired responses of flight, fight, and freeze, impacting your ability to come back into the window of tolerance.

If you are doing EMDR on yourself, there is a lot to manage and keep track of, like the length and duration of BLS, your negative cognition, the level of disturbance, and bodily sensations.

At the same time, you must BE in your emotions and process through the event. 

Doing EMDR on yourself is a lot for one person to hold. 

When you work with an EMDR therapist, they are able to hold space for you to process your emotions and be with your feelings in a way that allows you to move forward. The therapist creates a container of safety to be with yourself and your emotions.

If the therapist notices that you are out of your window of tolerance, they will help you regulate and calm down, feeling safe and okay in the present to move back into the past. 

Safety, support, and guidance are crucial elements in trauma processing, and they are best provided by a qualified professional.

EMDR Techniques You Can Do on Yourself

While it is not advised to do BLS on traumatic memories of the past without a supervised trauma therapist, you can utilize EMDR techniques and tools outside of therapy sessions.

Mindfulness exercises, grounding techniques, and bilateral stimulation methods, such as tapping, can be incorporated into self-care routines. These practices can promote relaxation, emotional regulation, and the processing of distressing memories.

In fact, practicing EMDR resources outside of therapy sessions allows the reprocessing that you do with a therapist to go much more smoothly. 

5 EMDR Exercises You Can Do On Yourself:

• Inner Advisor: Connect with your inner advisor or wise self and dialogue with this part of you for guidance when you are feeling upset and grappling with a tough situation.

• Container - Practice placing your distressing memories or feelings into a container and come back to them when you feel safe and okay to explore them.

• Calm Place - Visualize a place that you associate with feeling calm and safe. Bring your mind to that place and access it when you notice distress in your nervous system.

• Allies - Connect with alleys or supportive figures that can guide you through challenging times. These could be real or imagined alleys, spirits, energy, animals, cartoon characters, etc. Anything that you can connect with to imagine and feel their supportive presence. 

• Resource Installation - Recall a time when you navigated a stressful situation with a quality you need more of in this moment. Focus on what that feels like in your body and then recall it to navigate through the present. 

When to Seek Professional EMDR Support:

While self-led EMDR techniques can complement professional therapy, there are certain scenarios in which it's crucial to consult with a trained EMDR therapist. 

Complex trauma, dissociative symptoms, and co-occurring mental health conditions require specialized treatment and support. Professional guidance ensures the safe and effective processing of traumatic memories, leading to long-lasting healing and recovery.

Next Steps to Explore EMDR:

Even though the idea of practicing EMDR on oneself may be intriguing, it's essential to approach it with caution and awareness. 

EMDR therapy is most effective when conducted by a trained therapist who can provide personalized support and guidance. Seeking professional help ensures the safety, effectiveness, and sustainability of the healing process. 

If you're considering EMDR therapy or have questions about trauma treatment, Third Nature Therapy offers individual EMDR sessions for people living anywhere in New York, Pennsylvania, or Colorado. We also offer EMDR Intensives in-person in Manhattan, New York. Don't hesitate to reach out for more information or to schedule a free consultation. 

If you found this guide helpful, please share it with others who may benefit from learning about EMDR therapy. Together, we can spread awareness and support for mental health and well-being.

JULIE GOLDBERG is the founder of Third Nature Therapy, a virtual therapy group offering holistic mental health care for people seeking a different perspective on wellbeing.