How to Do EMDR at Home on Yourself: A Guide to Self-EMDR and Online Resources

Eye Movement Desensitization and Reprocessing (EMDR) is a powerful therapy used to process and heal from trauma, anxiety, and distressing memories. While traditional EMDR is conducted with a trained therapist, many people wonder if they can do EMDR at home or practice parts of EMDR on their own.

Many people who look for self-EMDR are trying to heal without being retraumatized by authority or pressure.

The answer is both yes and no. Self-EMDR can be beneficial in certain ways, but it’s important to understand its limitations and best practices. If you’re looking for professional guidance with EMDR therapy, Thrive Well Therapy is here to support you.

In this guide, we’ll explore how self-EMDR works, what EMDR online tools and YouTube resources are available, and when it’s best to work with a therapist.

What is EMDR?

EMDR is a structured psychotherapy technique that helps reprocess traumatic memories by stimulating bilateral brain activity often through guided eye movements, tapping, or auditory cues. The goal is to help the brain “reprocess” distressing memories so they lose their emotional intensity.

Traditionally, EMDR therapy is conducted with a licensed therapist, but some aspects of self-EMDR can be practiced independently with caution.

Can You Do EMDR on Yourself (Self-EMDR)?

Yes, you can practice elements of self-EMDR, but it’s essential to recognize that full EMDR therapy requires professional guidance, especially for deep trauma healing. However, many people find relief through self-guided EMDR exercises and EMDR online tools.

When Self-EMDR Can Be Helpful

✔️ Managing mild anxiety, stress, or negative beliefs

✔️ Practicing relaxation techniques with EMDR principles

✔️ Reinforcing past EMDR therapy sessions with guided exercises

When to Avoid Doing EMDR Alone

❌ If you have a history of severe trauma or PTSD

❌ When intense emotions arise that feel too overwhelming

❌ If you’re experiencing suicidal thoughts or deep distress

If you’re unsure whether self-EMDR is the right fit for you, learning how trauma responds to different levels of support can provide useful context.

How to Practice EMDR at Home (Self-EMDR Techniques)

If you’re interested in trying self-EMDR, here are some techniques and tools to get started.

EMDR Online Tools

There are various EMDR online tools that provide bilateral stimulation (BLS) exercises, guided sessions, and interactive programs to help you practice EMDR techniques safely. Some popular options include:

• Web-based EMDR simulators for eye movement exercises

• EMDR mobile apps with self-guided therapy sessions

• Bilateral tapping techniques for calming anxiety

  
  

EMDR Therapy Videos on YouTube

For those looking for free EMDR resources, YouTube offers a variety of EMDR therapy guides from professionals. Some helpful search terms include:

• "EMDR therapy YouTube" for general sessions

  • Check out my YouTube video on the container exercise HERE, an exercise you can do yourself that helps you increase your emotional regulation and stop feeling so blocked or out of control with your emotions.

• "EMDR online free" for no-cost guided exercises

• "EMDR self-therapy" for specific self-guided routines

  
  

Many licensed therapists and mental health professionals share EMDR self-therapy techniques that incorporate eye movements, tapping, and visualization to assist with emotional processing.

Bilateral Stimulation Exercises at Home

If you want to try self-EMDR without online tools, you can practice bilateral stimulation on your own. Here’s how:

✔️ Eye Movements: Move your eyes back and forth while recalling a distressing memory, mimicking a therapist-led session.

✔️ Tapping Technique: Tap alternately on each shoulder or knee while focusing on a memory.

✔️ Auditory Stimulation: Listen to binaural beats or audio tracks designed for EMDR.

Journaling with Bilateral Tapping

Writing about distressing memories while using bilateral tapping can be an effective self-EMDR technique. Try this:

1️⃣ Write down a negative belief or traumatic event.

2️⃣ Engage in bilateral stimulation (eye movements, tapping, or audio).

3️⃣ Write down positive reprocessing statements after completing the exercise.

When EMDR Alone Isn’t Enough: Why That’s Not a Failure

Many people who search for self-guided EMDR are not trying to “skip” therapy. They are trying to stay safe.

If you grew up in an environment where authority figures were unpredictable, shaming, or controlling, it makes sense that your nervous system learned to rely on itself. For some people, that comes from family dynamics. For others, it comes from religious, spiritual, or other high-control systems where obedience mattered more than emotional safety.

In those environments, learning to manage distress alone was not a preference. It was a survival skill.

Self-EMDR tools, tapping, and guided exercises can absolutely help with grounding, emotional regulation, and mild stress. But deeper trauma work often requires something that no app or video can provide: a regulated, attuned nervous system outside your own.

Trauma lives in the body. When painful memories are activated, your nervous system looks for cues of safety or danger. If you are processing alone, your system may stay in protection mode even while you are trying to heal. That can look like getting stuck, feeling overwhelmed, emotionally numb, or looping on the same memory without resolution.

This is especially common for people who learned that being vulnerable was unsafe, punished, or spiritually judged. Your body may not trust that it is okay to fully feel or release without someone steady present.

Working with a trained EMDR therapist adds something important: co-regulation. That means your nervous system is not carrying the load by itself. The therapist’s calm presence, pacing, and attunement help your body stay grounded while memories move and change.

That is not a weakness. It is how nervous systems are designed to heal.

Many people start with self-guided tools and later choose to work with a therapist when they want deeper, safer, and more complete processing. Both can be part of a healthy healing path.

If you have tried self-EMDR and feel stuck, that’s often a sign that working with an EMDR therapist provides the level of support your nervous system is looking for.

I explain how that works, and why it happens, here:

Why You Feel Stuck Even When Life Is Safe

While self-EMDR can be helpful for managing mild stress and anxiety, it should never replace professional EMDR therapy for those dealing with deep trauma, PTSD, or overwhelming emotions.

If you’re curious what professional EMDR looks like, this is the approach I use in my practice at Thrive Well Therapy: compassionate, nervous-system-informed EMDR therapy to help you heal from past experiences in a safe, supportive environment. My role is to provide the co-regulation, pacing, and safety that allows deeper processing to happen without retraumatization.

If you’d like to talk with someone about whether EMDR might be helpful for you, you can book a free consultation here: with Thrive Well Therapy today.

Final Thoughts on Self-EMDR and Online EMDR Tools

Self-guided tools for doing EMDR at home can help with stress relief, but deeper trauma work still requires a trained therapist. However, for deeper healing, working with a licensed EMDR therapist is the best way to ensure safe and effective trauma processing.

At Thrive Well Therapy, I'm here to guide you through the EMDR process with professional care and expertise. If you’d like to learn more about how EMDR therapy can help you, reach out today!

Get Started with EMDR Therapy at Thrive Well Therapy → Book a Consult FREE

Rachel Hansen, LCSW, is a licensed therapist and founder of Thrive Well Therapy in Las Vegas. She specializes in helping adults heal from trauma, anxiety, and perfectionism through EMDR, CBT, and somatic approaches. Rachel also offers online therapy across Nevada, New Jersey, and Colorado, supporting clients who want to process painful memories safely and build steadier self-trust.

Her style is calm, practical, and encouraging, meeting you where you are and helping you move forward at a pace that feels safe. Read more about Rachel here.

Have you tried self-EMDR or used EMDR online tools? Share your experience in the comments below! ⬇️