🌟 EMDR Practice Tool
Eye Movement Desensitization and Reprocessing Practice
⚠️ Important Notice
This tool is for educational and self-practice purposes only. EMDR therapy should be conducted by a trained, licensed mental health professional. If you have experienced trauma, PTSD, or severe anxiety, please work with a qualified EMDR therapist. This tool is not a substitute for professional treatment.
What is EMDR?
Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy approach developed by Francine Shapiro. It uses bilateral stimulation (typically eye movements) while the person recalls a distressing memory, helping the brain reprocess and integrate the experience.
The EMDR process involves:
- Recalling a specific image related to the distressing memory
- Identifying a negative belief or phrase connected to it
- Noticing the emotions and body sensations that arise
- Following bilateral eye movements while holding these elements in mind
- Allowing the brain to naturally process and reduce the emotional charge
This practice tool helps with:
- Processing mildly to moderately distressing memories
- Stress reduction and relaxation
- Anxiety management
- Mindfulness and present-moment awareness
- General emotional regulation practice
5.0s
30px
Ready to begin. Click "Start Practice" when ready.
How to Use This Tool
- Identify your focus: Before beginning, think of a distressing memory or trigger you'd like to process. Choose something moderately difficult, not severely traumatic (work with a therapist for severe trauma).
- Recall three elements:
- Image: What picture represents this distress? What do you see when you think of it?
- Phrase: What negative belief or thought goes with this? (e.g., "I'm not safe," "I'm not good enough")
- Emotion: What feeling arises? (e.g., fear, shame, anger, sadness) Notice where you feel it in your body.
- Rate your distress: On a scale of 0-10, how distressing does this feel right now? Remember this number.
- Get comfortable: Sit in a relaxed position where you can easily see the screen. Keep your head still.
- Adjust settings: Choose your preferred speed, dot size, and movement pattern. Start slower if you're new to this.
- Fullscreen mode: Click the fullscreen button (⛶) in the top-right corner of the practice area for an immersive experience. Press 'F' or 'Escape' to exit.
- Hold the memory while following the dot: Click "Start Practice" and follow the moving dot with your eyes while holding the image, phrase, and emotion in your mind. Keep your head still and only move your eyes.
- Breathe naturally: Don't hold your breath. Maintain steady, relaxed breathing throughout.
- Notice what arises: Thoughts, emotions, memories, or sensations may shift or change. Simply observe them without judgment. This is the processing happening.
- Practice duration: Do one set of 30-60 seconds, then pause. Notice what came up. Rate your distress again (0-10). If it decreased, continue with another set. If it increased or you feel overwhelmed, stop and ground yourself.
- After practice: Take several minutes to ground yourself. Notice how you feel now compared to before. Drink water. Write down any insights if helpful.
Tips for Effective Practice
- Practice in a quiet, dimly lit environment for best results
- If you feel dizzy or uncomfortable, stop immediately and rest
- This practice can be combined with other mindfulness techniques
- Regular practice (a few times per week) may enhance benefits
- Use this as a calming tool during stressful moments