Do It Yourself EMDR: Is It Possible? Is It Safe?
You may have heard of EMDR, which stands for Eye Movement Desensitization and Reprocessing. The technique is used by therapists for processing difficult or traumatic experiences. This is done in an office environment with someone who is trained in the technique. However, it is possible for clients to learn a do it yourself EMDR program that they can use at home?
How Does EMDR Work?
According to the EMDR Institute, EMDR is an eight-phase program. In Phases 3-6, a therapist has the client use bilateral stimulation while processing images that come to mind. This stimulation can come in the form of eye movements or even hand buzzers that vibrate. The imagery contains thoughts or memories that the client finds distressing. The idea is to get the client to a point where they no longer find the memories disturbing and can substitute positive beliefs for the negative. Eventually, the client is able to resolve the traumatic memories and no longer feels distressed.
Learning Do It Yourself EMDR
Part of the EMDR process is to actually learn techniques for easing anxiety that you can do outside of sessions. These are methods you can learn from your therapist, or may be found online. For instance:
- “Hug” Method: Bring up the palm of each hand and cross them over the chest onto the forearm of the opposing arm. Close your eyes and be aware of your breathing. Gently tap the left, then right hands. When your mind drifts, bring it back to the tapping.
- While sitting, lay each of your hands palm-down onto your legs. Close your eyes, focusing on your breathing. Then begin to tap your legs with your hands. This creates that bilateral stimulation.
These are techniques you can do anytime when you begin to feel anxious. Your therapistwill have other ideas as well.
Is EMDR Safe?
EMDR is a safe technique for processing trauma. There may be times when very difficult memories come to the surface. These can be processed to better understand them. You can always stop until you feel better. The EMDR Institute notes that there isn’t any evidence that EMDR will cause seizures. Only three people have had seizures using EMDR, and they already had seizures prior to treatment.
Are There Other Do It Yourself EMDR Resources?
Yes! Again, the EMDR Institute has a book available on its website called “Getting Past Your Past: How to Take Control of Your Life with Self-Help Techniques from EMDR Therapy.” The book provides examples of EMDR methods and exercises to help you practice them. Want another resource? Look no further than YouTube! A simple search of the site brings up lots of videos that teach EMDR.
Is Do It Yourself EMDR Possible?
The short answer: partially. It is possible to learn how to cope with the anxiety and distress that comes up from experiencing a traumatic memory. Being able to handle these moments effectively can help in your recovery process. However, obtaining the full benefits of EMDR requires being able to talk with a therapist to process the memories and resolve them. His or her support can be helpful for stretching yourself to face memories that you may be more tempted to avoid. The result is a more in-depth process than what you would get alone.
EMDR is a safe and effective technique for those who struggle with traumatic memories and want help. Clients can incorporate EMDR into their everyday lives for periods when these images come up. A therapist though, can help you get the full benefit of this technique by guiding you through the process. Also, it helps that therapists can be a sounding board, aid your navigation through tough memories, and help you resolve the past.
Questions, Concerns, Thoughts?
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Do you know of any other books besides “Getting Past Your Past” that describe helping one’s self with EMDR type methods? That book is somehow repetitive and yet overly complex. The repetitions rather than helping cement the ideas, just make it hard to follow the thread. Feels like the book would be better if it were reorganized, streamlined, edited, and shortened.
Since that won’t happen, is there a clearer alternative text. Something book length, and in depth, but not rambling like Shapiro does.
Anna,
Thank you for your question.
The book by Laurel Parnell – “Tapping In: A Step-By-Step Guide to Activating Your Healing Resources through Bilateral Stimulation ” provides a detailed way of tapping in positive resources for yourself. While she does not detail the steps of using EMDR beyond the positive resources that is a very good step in the process of healing.
Another approach is using Acupuncture Tapping protocols. The book by Fred Gallo, PhD and Harry Vincenzi EdD “Energy Tapping: How to Rapidly Eliminate Anxiety, Depression, Cravings, and More Using Energy Psychology presents the material in a very useful fashion.
Hope this helps you.
Thank you! I’ll look into both of those.
Tapping has been shown to be less effective than eye movements. The eye movements are key to the REM sleep patterns that help process stuck traumas. See
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6106867/
Thank you Simon for your comment and reference to an article that reviews the literature.
It is not clear to me from this article that eye movements are the only “key” that helps trauma. As the authors of this article say in their conclusion that
“Shapiro herself [who] once described it as a crucial component of EMDR therapeutic effects. This statement has been revised
posteriorly, due to the evidence suggesting a similar role for other forms of BLS (Bilateral Stimulation).”
There are a few books out now that detail EMDR protocols done alone, but I don’t think they are recommended by the EMDR institute.
E.g:
Self-EMDR by Desmond Long MA (Author)
https://www.amazon.com/Self-EMDR-Therapeutic-Eliminate-Lifetime-Effective/dp/1514641607
Self-Administered EMDR Therapy by Katherine Andler
https://www.amazon.com/gp/product/B00G239MV2/ref=dbs_a_def_rwt_bibl_vppi_i1
Simon,
Thank you for this information.
I do not know anything about these specific publications.
(cPTSD)
Does depression or bipolar interfere with the effectiveness of emdr? Initially I was feeling great success but for the last few months depression has become almost intollerable. Is this unusual? Can antidepressants interfere with emdr/healing? I don’t want to go on them but if depression interferes with healing then maybe it’s better.
I don’t get many visual memories but many emotional ones in session. I only see my therapist once every 2 weeks and anything that comes up in between sessions doesn’t get talked about or I lose emdr time. I don’t know if this is helpful or hurtful. Any insights you could offer? Any suggestions I could take to my therapist to make the therapy more effective?
Thank you
Hi Melanie,
Thank you for your questions about EMDR.
Without knowing you, your therapist, and the the specifics of your situation it is virtually impossible for me to give you an answer to your questions.
I believe that it would be most beneficial to raise all of your issues with your therapist directly. Perhaps sending a written communication with a concise but complete list of your questions or concerns to your therapist might be an efficient method of communicating your questions to your therapist.
Best of success to you.
Hi, I’ve had EMDR sessions for the last 10 years on and off, and I can truly say that this technique changed my life to me is like magic , I am so grateful for this modalityy. I always had done it with a therapist that I trust and h explained the process to me, which put in great easy, I absolutely love it!
Hi Sonia,
Thank you for sharing about your experience. Dr. Weiss
I am desperately trying to get help via EMDR therapy but can only find on person an he won’t take a new patient. I have tried years of conventional therapy which has not helped me. I am reading GETTIBG PAST YOUR PAST ” and trying the most basic self help method. But, I really need a therapists help.
Hello Celane,
Sorry that you are having such a difficult time finding help. Perhaps you can use the following resources.
The book by Laurel Parnell – “Tapping In: A Step-By-Step Guide to Activating Your Healing Resources through Bilateral Stimulation ” provides a detailed way of tapping in positive resources for yourself. While she does not detail the steps of using EMDR beyond the positive resources that is a very good step in the process of healing.
Another approach is using Acupuncture Tapping protocols. The book by Fred Gallo, PhD and Harry Vincenzi EdD “Energy Tapping: How to Rapidly Eliminate Anxiety, Depression, Cravings, and More Using Energy Psychology presents the material in a very useful fashion.
Hope this helps you.
I have been reading a book (“The Body Keeps the Score”) that notes significant success with an EMDR client who actually never discussed his memories or feelings with the therapist but did say that he had processed the relevant traumatic memories. I’m wondering what the scientific evidence is that a therapist is actually necessary in any way. Do you have any links to research showing that self-administered EMDR is less effective than EMDR with a therapist?
Thank you for your comment Nathan.
The need for someone to teach you how to use the EMDR procedure effectively and with what specific past events is the benefit of having a therapist.
How often can you do this on yourself? Everyday? Thanks.
Thank you for your question Cindy.
As often as you would like.
Hi , i have a question regarding a comment. If iT helps, why need iT for 10 years. How long is the process before having results and do you need to keep on doing it like sports to remain seeing results? Ana
Ben, My best guess (as I am not the original poster of that comment) is that Sonia had multiple traumas or emotional blocks throughout the 10 years and so she went back to EMDR to get through those as it had proven to work for her in the past.
were can i find more self EMDR treatments. if i don’t have therapist.
Thank you for your question Dann.
I would recommend the following resources:
The book by Laurel Parnell – “Tapping In: A Step-By-Step Guide to Activating Your Healing Resources through Bilateral Stimulation ” provides a detailed way of tapping in positive resources for yourself. While she does not detail the steps of using EMDR beyond the positive resources that is a very good step in the process of healing.
Another approach is using Acupuncture Tapping protocols. The book by Fred Gallo, PhD and Harry Vincenzi EdD “Energy Tapping: How to Rapidly Eliminate Anxiety, Depression, Cravings, and More Using Energy Psychology presents the material in a very useful fashion.
Hope this helps you.
Hi,
I am wondering if EMDR help with feeling disconnected from one’s emotions due to trauma. I have very few traumatic memories and more somatic sensations but what I seem to struggle with most is feeling cut off from my emotions. If I watch a movie or someone else is talking about their pain I can feel that but when it comes to my own painful or traumatic experiences I feel disconnected and also dissociated. I have tried traditional talk therapy but can’t seem to get much below the surface stuff.
Thank you for your question, Kathy.
The following resources may provide you with some assistance in your situation.
The book by Laurel Parnell – “Tapping In: A Step-By-Step Guide to Activating Your Healing Resources through Bilateral Stimulation ” provides a detailed way of tapping in positive resources for yourself. While she does not detail the steps of using EMDR beyond the positive resources that is a very good step in the process of healing.
Another approach is using Acupuncture Tapping protocols. The book by Fred Gallo, PhD and Harry Vincenzi EdD “Energy Tapping: How to Rapidly Eliminate Anxiety, Depression, Cravings, and More Using Energy Psychology presents the material in a very useful fashion.
Hope this helps you.
Thank you Dr. Weiss for being so kindly supportive of all those who have sought your help through this blog. EMDR has helped me greatly in the past with a therapist. Now with all this #metoo everywhere on the news, I’ve been thrown off-kilter a bit. Finding your blog and your excellent list of book resources on self- administering EMDR has been a real blessing. With much gratitude on this Canadian Thanksgiving weekend, many blessings to you and your loved ones.
Thank you, Colette, for your kind words.
I hope that the resources will be helpful for you.
Hi Dr. Weiss,
Thanks for writing this post. One of my Facebook readers recently asked me about doing EMDR “on your own.” I’m going to post a link to this post. I myself am a bit of a newbie to the EMDR world, having completed my basic training in 2016 and am now 50% through getting my certification as an EMDR therapist. It’s been inspiring for me as a psychologist to use an intervention that helps clients work through painful traumas, and to witness the insight and clarity they gain at the end of it. Thanks again for sharing!
Dr. Amaral,
Thank you for your comment.
Wishing you continued success helping people heal and enjoy their lives more fully.
Would emdr be effective if done over the phone? I am housebound and my therapist made a home visit and tried 1 session of emdr with me. It was fantastic! If she guides me through it over the phone is it possible for me to do my own tapping and it still have similar results?
Hi Christy,
Thank you for your question.
The best person to answer your question is your therapist. Ask them to clarify what they might be able to do for you.
You could explore some of the self help resources that have been mentioned in previous comments.
Hello Dr Weiss! Thank you for the article, it was helpful. But, to the question: would it be possible for me—a not qualified therapist—to try to help a friend with EMDR therapy who is struggling with depression, PTSD and other things? They doesn’t have the opportunity to talk to a therapist, and I really want to help them somehow, even if it will be less effective than what a real therapist could do.
Hi Annie,
Thank you for your question.
Unless you have training as a therapist I cannot advise to do therapy with your friend.
I would suggest that you look at the resources that I have mentioned in some of the other posts.
The book by Laurel Parnell – “Tapping In: A Step-By-Step Guide to Activating Your Healing Resources through Bilateral Stimulation ” provides a detailed way of tapping in positive resources for yourself. While she does not detail the steps of using EMDR beyond the positive resources that is a very good step in the process of healing.
Another approach is using Acupuncture Tapping protocols. The book by Fred Gallo, PhD and Harry Vincenzi EdD “Energy Tapping: How to Rapidly Eliminate Anxiety, Depression, Cravings, and More Using Energy Psychology presents the material in a very useful fashion.
Hope that this helps you.
Hi, I just wanted to share, in case others are considering going the DIY route: I have found that EMDR works just as well for me as a DIY module as it does with a therapist. I did learn the technique from a certified therapist, and after about a dozen sessions, I started doing it on my own too. I first began because I felt i needed to more fully process trauma that had been stirred up by the EMDR session itself (with a therapist). Being able to take full control of my healing has been empowering, and has allowed me to process much more of my trauma. I have really severe trauma, and I have not found this factor to be a limitation for me when it comes to taking this therapy into my own hands. I do recommend at least 6 sessions with a trained professional first—and be sure to ask lots of questions about the process. The technique is not very difficult. It’s been 9 months, and I have hope and agency I never knew was possible. I wanted to share, as I almost always see professionals recommending that folks NOT try this alone. Sometimes people just don’t have the access to resources, so I wanted to share that a mostly DIY approach is entirely possible too, at least for some of us. Thanks
Hello Laura,
Thank you for sharing your experience.