What is EMDR?

EMDR is the ONLY form of therapy shown to be effective for PTSD, Trauma, Hidden Triggers.

Most practitioners pretend that EMDR is complicated and difficult treatment to do well. Nothing could be further from the truth. It is so simple that teenagers can do it for themselves or for each other.

How to EMDR yourself

self-help

Laptop, Headset and Mobile Phone

option 1

Beginner EMDR

Listening to Music

option 2

Intermediate EMDR

Enjoying Music

option 3

Advanced EMDR

 

How to EMDR yourself
option 1 - Beginner EMDR

Just to listen to EMDR music on Spotify or YouTube

You can listen to this form of EMDR while doing absolutely anything else, cooking, reading, resting, exercising… Anything. How does the "magic" of EMDR work?

It is best to listen for at least 15 minutes if you can. Meanwhile, you can just leave it playing while you fall asleep… Please let us know how much better you sleep when listening to this type of music?

This is a lovely, gentle way to process past or present issues without diving in too deep.

 

IMPORTANT NOTE:  If you get memories coming up that you are not willing to look at yet, then just stop. Come back to it when you are ready. However, if you just keep listening, they often fade away quite quickly.

 

How to EMDR yourself
option 2 - Intermediate EMDR

Work it! This is what the professionals do, and you can do it too.

All you have to do is decide what you want to work on. Maybe one of these things:

  • A difficult person

  • An unpleasant memory

  • A past situation

  • Whatever you suspect might be upsetting you

Have headphones on and press play​.

  • You will hear a sound going from one ear to the other for 45 seconds

  • Your mind might wander as if you are dreaming

  • Notice any thoughts, feelings in your body, emotions, or images that come up for you

Say OUT LOUD the last thought, feeling, or image that you noticed.

Guided EMDR Meditation Boaz Gilboa
00:00 / 15:16

IMPORTANT NOTE:  This option is more challenging. If you find yourself having a bad reaction, just stop and listen to the music on Option One for a week. Then try again if you feel ready to.

VERY IMPORTANT NOTE:  If your past trauma is so severe that it triggers self-harming thoughts, then stop immediately and call lifeline now.

 

How to EMDR yourself
option 3 - Advanced EMDR

You need to listen to Option 2 - Intermediate EMDR at least 3 times before trying this Option 3 - Advanced EMDR. The process is exactly the same, there is just much less guidance.


This option is great for when you are triggered by any people, places or things. It only takes 7 minutes. You can usually find a safe place to do it before facing the world again.

 

Many people do this as a quick meditation every morning. You don't even need to think of anything in particular. Just see where you mind takes you today.

Have headphones on and press play​.

Advanced EMDR
00:00 / 07:21

IMPORTANT NOTE:  This option is more challenging. If you find yourself having a bad reaction, just stop and listen to the music on Option One for a week. Then try again if you feel ready to.

VERY IMPORTANT NOTE:  If your past trauma is so severe that it triggers self-harming thoughts, then stop immediately and call lifeline now.

 

What is the "magic" of EMDR?

EMDR does two amazing things:

  1. It strengthens and activates your Vagus Nerve. This helps you to self-soothe during challenging situations such as worries, triggers, or fears.

    It is the OPPOSITE of the FIGHT & FLIGHT nervous system. Imagine not having to run or react to everyday situations. Amazing, right?
     

  2. It makes parts of your brain talk to each other, that would not normally talk. This is what happens when you are dreaming. It is a very important part of processing our lives.

    When you are dreaming your eyes move from side to side. This is called R.E.M. sleep. EMDR puts you in a mild R.E.M. state while you are awake. Clever, isn’t it?