How to Do EMDR on Yourself: A Guide to Self-EMDR and Online Resources
- Rachel Hansen
- Feb 12
- 3 min read
Updated: Apr 15
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, "Can you do EMDR on yourself?"
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?
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 is Self-EMDR Helpful?
✔️ Managing mild anxiety, stress, or negative beliefs
✔️ Practicing relaxation techniques with EMDR principles
✔️ Reinforcing past EMDR therapy sessions with guided exercises
When Should You Avoid Self-EMDR?
❌ 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 right for you, reaching out to an experienced EMDR therapist at Thrive Well Therapy can help determine the best approach for your healing journey.
How to Practice EMDR Self-Therapy
If you’re interested in trying self-EMDR, here are some techniques and tools to get started.
1. 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
2. EMDR Online YouTube Videos
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
"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.
3. Bilateral Stimulation Exercises
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.
4. Journaling with EMDR
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 to Seek Professional EMDR Therapy
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.
At Thrive Well Therapy, we offer compassionate and expert-led EMDR therapy to help you heal from past experiences in a safe, supportive environment. Our therapists guide you through the EMDR process, ensuring that you can process traumatic memories without feeling retraumatized.
If you’re ready to experience the full benefits of EMDR therapy, schedule a session with Thrive Well Therapy today.
Final Thoughts on Self-EMDR and Online EMDR Tools
Self-EMDR techniques, EMDR online free resources, and EMDR therapy YouTube guides can be helpful tools for stress management. 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, we’re 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
Have you tried self-EMDR or used EMDR online tools? Share your experience in the comments below! ⬇️
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