How to Do EMDR on Myself
EMDR, or Eye Movement Desensitization and Reprocessing, is a therapeutic technique that has been proven effective in treating trauma and post-traumatic stress disorder (PTSD). While it is typically administered by a trained therapist, it is possible to learn how to do EMDR on yourself. This article will guide you through the process of performing EMDR on yourself, so you can start healing from past traumas.
Before you begin, it is important to understand that EMDR is a complex process and should not be attempted without proper training. However, if you are committed to learning the technique and are willing to invest time and effort, you can start the process of healing on your own. Here’s how to do EMDR on yourself:
1. Find a safe and comfortable space: Choose a quiet, comfortable place where you can sit or lie down without being disturbed. Make sure you have enough space to move your eyes from side to side without any obstacles.
2. Identify the trauma: Begin by identifying the specific trauma or memory that you want to work on. It is important to be as specific as possible, as this will help you focus your attention during the EMDR process.
3. Create a safe place: Imagine a safe place where you feel at ease. This can be a physical location, a mental image, or a feeling. This safe place will serve as a reference point during the EMDR process to help you stay grounded and calm.
4. Set up the EMDR protocol: Follow the EMDR protocol, which typically involves a series of steps. These steps include:
- Identifying the target memory: Focus on the specific trauma or memory you want to work on.
- Accessing the distress: Rate the distress associated with the memory on a scale from 0 to 10.
- Accessing the safe place: Return to your safe place to help manage the distress.
- Desensitizing the memory: Use a variety of techniques, such as eye movements, tapping, or hand-tapping, to process the memory and reduce distress.
- Install positive beliefs: Replace negative beliefs associated with the trauma with positive, adaptive beliefs.
- Body scan: Check in with your body to ensure that you are not holding any tension or discomfort.
5. Practice the EMDR protocol: Follow the steps outlined above, focusing on the target memory and using the desensitization techniques to process the trauma. It is important to be patient and allow the process to unfold naturally.
6. Reflect on the experience: After completing the EMDR protocol, take some time to reflect on the experience. Consider how the memory has changed and any new insights you may have gained.
Remember that EMDR is a complex process, and it may take several sessions to fully process a trauma. It is important to be patient and persistent, and to seek support from a trained therapist if needed. By learning how to do EMDR on yourself, you can take an active role in your healing journey and begin to move forward from past traumas.
