How To Do EMDR On Yourself: Can It Be Done At Home?

Life can be incredibly challenging, and traumatic experiences can leave us feeling broken, stuck, or overwhelmed. At OPEN EMDR, we aim to create a safe and supportive environment for both regular users and licensed clinicians.

Whether you are new to EMDR, seeking to deepen your understanding of trauma and its effects, or guiding others through their healing journey, our tool is designed to help process trauma, reclaim your sense of self, and move forward with resilience.

For regular users, it is an opportunity to explore healing at your own pace; for trained therapists, it is a trusted resource to ​​enhance therapeutic outcomes. Your journey to healing, growth, and resilience starts here.

How To Do EMDR on Yourself With Our Tool

Accurate Adherence to EMDR Protocol

OPEN EMDR is designed to accurately follow the established EMDR therapy protocol, ensuring that users receive a structured and effective therapeutic experience.

The tool incorporates the key components of EMDR, including bilateral stimulation and guided processing, to help individuals reprocess traumatic memories and reduce associated symptoms.

Can you Do EMDR On Yourself With OPEN EMDR?

OPEN EMDR is suitable for both trained and licensed clinicians and individuals seeking self-administered therapy. For clinicians, the tool can be a valuable resource to enhance therapy sessions, provided they create a safe and supportive environment for their clients.

For regular users, the tool is designed to be user-friendly and accessible, making it appropriate for those looking to explore EMDR therapy on their own.

Auditory and Visual Stimulation 

The tool provides precise auditory and visual bilateral stimulation, which are essential components of EMDR therapy.

These stimuli help activate the brain’s natural healing processes, enabling the reprocessing of maladaptive memories.

Guided Sessions and Customization

OPEN EMDR offers guided sessions to help users navigate the therapy process effectively.

At the start, the tool provides structured guidance to ensure users understand the steps involved. However, users can customize the interface to suit their preferences, including adjusting the color, speed, volume, and pace of the bilateral stimulation.

This flexibility allows for a personalized and comfortable experience.

How Do You Set Up for a Session?

Setting up for an OPEN EMDR session is simple and straightforward. All you need is:

• A stable internet connection;
• A computer with large screen positioned at eye level (smartphones are not recommended);
• Headphones for listening to the bilateral audio tones.

To create an environment conducive to focused therapy, choose a quiet space where you won’t be disturbed for at least 40 minutes.

No Diagnosis or Symptom Specification

OPEN EMDR does not diagnose or specify symptoms. It is a therapeutic tool designed to support emotional processing and healing.

If you have specific mental health concerns, consult a licensed clinician for a psychological assessment and personalized treatment plan.

What are the Benefits of Using OPEN EMDR?

Research increasingly supports the effectiveness of online EMDR therapy. Studies have shown that EMDR administered remotely can be just as effective as in-person therapy for reducing symptoms of depression, anxiety, and stress.

OPEN EMDR leverages this evidence-based approach to provide accessible and effective therapy from the comfort of your home.

Is self EMDR as Effective as In-Person Therapy?

Yes, OPEN EMDR can be just as effective as in-person therapy when administered correctly. OPEN EMDR ensures that the core elements of EMDR therapy are maintained, even in an online setting, making it a viable option for those unable to access in-person therapy.

Can Anyone Try OPEN EMDR at Home?

OPEN EMDR is suitable for individuals experiencing a range of conditions, including PTSD, trauma, anxiety, depression, addiction, grief, and phobias.

However, if you experience dissociation, struggle with emotional regulation, or feel unequipped to handle intense emotions, it is highly recommended working with a trained therapist. You can find a qualified remote EMDR therapist through our Therapist Network.

What Are the Safety Measures and Precautions?

While OPEN EMDR is a reliable tool, it is important to take certain precautions, especially if you have Complex PTSD, comorbidities (e.g., dissociation, substance abuse), or difficulties with emotional regulation.

If you experience crisis situations, suicidal ideation, or self-harm, discontinue use and seek immediate support from a licensed clinician. Always document your symptoms and consult a professional.

What to Expect During Your First Session

During your first self-administered OPEN EMDR session, you can expect a guided introduction to the process. The tool will walk you through the steps, including setting up bilateral stimulation and focusing on a target memory or issue. You may experience a range of emotions, but the goal is to process these feelings and reduce their intensity over time.

How Can You Maximize the Benefits of OPEN EMDR?

To get the most out of OPEN EMDR, consider the following tips:

• Frequency: Aim for 1-2 sessions per week, depending on your needs and emotional capacity.
• Routine: Incorporate grounding practices such as journaling or meditation before and after sessions to enhance emotional regulation.
• Environment: Ensure your space is quiet, comfortable, and free from distractions.

How Can You Maximize the Benefits of OPEN EMDR?

First, at the core of EMDR therapy is the Adaptive Information Processing (AIP) model, a theoretical framework that explains how trauma impacts the brain and how EMDR promotes healing.

EMDR therapy addresses this disruption through bilateral stimulation (e.g., eye movements, taps, or sounds). By activating the brain’s natural healing mechanisms, bilateral stimulation enables the traumatic memory to be fully processed and adaptively stored.

This reprocessing reduces the emotional charge of the memory, allowing individuals to recall the event without feeling overwhelmed. Over time, this leads to a significant reduction in trauma symptoms and a restoration of balance.

EMDR: Evidence-Based Practice

EMDR has been supported by extensive research over the past 30 years, has been proven effective across various settings and populations, and has emerged as a gold standard treatment for PTSD and trauma-related disorders.

EMDR offers a unique approach to healing by addressing how traumatic memories are stored in both the brain and the body. The structured EMDR process–including history-taking, preparation, assessment, desensitization, installation, and closure–guides individuals from dysfunction to adaptive resolution.

Much like the body heals injuries, the brain, under the right conditions, can heal psychological wounds. EMDR accelerates this natural healing process, enabling individuals to move from distress to recovery with resilience and hope.

The Far-Reaching Impact of Trauma: Mind, Body, and Daily Functioning

• Cardiovascular system;
• Digestive system;
• Musculoskeletal system;
• Overall health;
• Social functioning.

A hallmark of trauma-related disorders, such as PTSD, is the phenomenon of reexperiencing, where you feel as though you are reliving traumatic events repeatedly.

This sense of being “stuck” in the past can perpetuate a cycle of distress. Over time, this cycle can erode your sense of self, contributing to low self-esteem, depression, and pervasive negative beliefs about the world and others.

These psychological and emotional challenges often impair daily functioning, making it difficult for you to engage fully in your personal, social, and professional life. By understanding the far-reaching effects of trauma, OPEN EMDR can better support you in breaking free from these cycles and reclaiming your sense of agency and well-being.