Can You Do EMDR on Yourself?

Exploring Self-Guided Eye Movement Desensitisation & Reprocessing (EMDR) at home

‘Tapping’ was a trend that took off over 2023-24 leading to many people asking Dr Google if they could try EMDR therapy on themselves at home. As a result there are now websites available that sell programmes for doing it at home.

As an EMDR Consultant and Clinical Psychologist I advise against self-guided EMDR for processing trauma. I wrote this post to explain what the ‘dangers’ are for doing it on your own, but also to highlight some self-guided EMDR-inspired techniques for calming anxiety and tackling challenges that I do recommend.

I’ll outline these below. Additionally, if you're looking for a quicker path to results, there’s a condensed version of EMDR therapy called EMDR intensives, which you can explore via the link at the end of this post.

What is EMDR Therapy? Quick Overview

Eye Movement Desensitization and Reprocessing (EMDR) has gained widespread recognition as an effective treatment for trauma and other mental health concerns. It’s endorsed in the NICE guidelines (the evidence-based recommendations for NHS treatments) as a proven option for PTSD and related anxiety-issues.

Understanding How EMDR Works So You Can Work Out What’s Possible At Home

EMDR is an eight-phase therapeutic process that systematically reduces the emotional intensity of traumatic memories. A trained therapist guides every phase of this structured method.

In the early stages, the therapist helps the client identify the memories they need to work on. These might not always be obvious, as some memories are held subconsciously (implicit memories) rather than in our conscious awareness (explicit memories). Implicit memories often show up in ways we don’t immediately connect to past trauma, such as overwhelming emotional reactions, repetitive behaviors, or feelings of being “stuck.” These are the body’s way of recalling past experiences, even when the mind doesn’t recognise the link.

Once themes and triggers have been identified, the therapist helps the client develop emotional regulation skills to ensure they can revisit these memories safely. Only when the client is ready does the actual reprocessing of traumatic memories begin.

This is done using bilateral stimulation (activating both sides of the brain alternately), which is most often achieved through side-to-side eye movements or rhythmic tapping. This process mimics how the brain naturally processes emotions during REM sleep, reducing the distress associated with the memories.

The goal of EMDR is not to erase trauma but to change how it’s stored in the brain and body, helping individuals feel less overwhelmed by emotional reactions and patterns linked to past events.

The Role of a Qualified Therapist

A key component of EMDR is the involvement of a trained therapist who guides the process, creates a safe space, and helps clients navigate the challenges that arise. Therapists also tailor the therapy to suit each client’s needs, incorporating other therapeutic techniques as needed. Without this guidance, the process could become unsafe or ineffective.

Can You Do EMDR on Your Own?

Although it might look simple—just moving your eyes or tapping rhythmically—EMDR is far more complex than it appears. It’s a phased therapeutic model requiring expertise and adaptability. Here are three reasons why I discourage attempting EMDR for trauma-processing without a professional:

1. Managing Emotional Responses: EMDR often brings up intense emotions, vivid memories, and strong bodily sensations. For some, it can even cause dissociation, making it hard to stay connected to the present moment. A therapist is trained to recognise and manage these reactions, helping you process them safely.

2. Lack of Professional Expertise: EMDR therapists undergo extensive training to master the method. Many begin with a core qualification in mental health before specialising in EMDR. Without this expertise, it’s unlikely you’ll achieve the intended therapeutic outcomes. We also train and get supervision in extra protocols to help us when presented with a particularly tricky issue in therapy.

3. Risk of Re-Traumatisation: Revisiting traumatic memories without the right support can worsen symptoms or retraumatise you. Therapists are skilled at determining when a client is ready to process trauma and ensuring proper grounding and preparation before tackling distressing memories.

Safe Alternatives to Self-Guided EMDR

If you’re drawn to the benefits of EMDR but lack access to a trained therapist or prefer a self-directed approach, consider these safer options:

1. Calming EMDR-Inspired Techniques:
   In the early phases of EMDR, bilateral stimulation is used gently to promote relaxation, often combined with calming imagery. These techniques are safe to try on your own with proper guidance. For example, Tapping In by Laurel Parnell is an excellent resource for learning these methods.

   I also have a free roadmap out of anxiety and burnout that includes a video where I guide you through a tapping exercise based on EMDR principles. I also run workshops using this from time to time for overcoming certain life issues like procrastination (subscribe to hear about these)
   

2. Exercise with Bilateral Stimulation:
   Activities like walking, jogging, cycling, or swimming involve bilateral movement (alternating left and right sides of the body) and can help regulate the brain’s threat response. Neuroscientist Andrew Huberman has highlighted this as a way to calm anxiety and improve problem-solving.

   Try going for a walk or jog while reflecting on an issue you feel stuck with. You may notice new ideas and perspectives emerge during the exercise.

3. Emotional Freedom Technique (EFT):
   EFT, or “tapping,” also involves rhythmic tapping to calm anxiety but works differently from EMDR. I’m not trained in EFT but if this interests you I believe that The Tapping Solution by Nick Ortner is a great starting point.

4. Virtual EMDR Sessions:
   Some therapists offer online EMDR therapy, making it more accessible if in-person sessions aren’t an option.

What’s the Takeaway?

EMDR is a powerful tool, but it’s most effective and safest when guided by a trained therapist. Attempting self-guided trauma-processing with EMDR can carry significant risks and may leave you feeling worse, potentially deterring you from seeking professional help in the future.

However, self-guided calming techniques inspired by EMDR can be a great starting point. Just make sure to use reputable resources to learn these methods.

If you’re considering EMDR therapy, I recommend working with a qualified professional who can tailor the process to your unique needs. My Good Therapy Team has several EMDR therapists who can also offer this online. You can enquire here.

You might also explore EMDR intensives—condensed therapy sessions that can deliver faster results over a weekend or a few days.

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Hi! I’m Dr Claire Plumbly, Clinical Psychologist and EMDR Consultant. I love this approach for getting really good results for my clients. I apply it to many issues such as anxiety, trauma and burnout. You don’t need to be consciously aware of what your past traumas were in order to use this approach - this is part of the detective work we carry out together in the therapy.

This post was originally published on my website www.drclaireplumbly.com. It has been one of my most popular posts so I have rewritten it for you here.