Can You Do EMDR On Yourself?

Eye Movement Desensitization and Reprocessing (EMDR) is a therapeutic approach that has gained popularity in recent years for its effectiveness in treating trauma, anxiety, and other emotional disorders. Developed by Francine Shapiro in the late 1980s, EMDR is typically administered by licensed therapists and mental health professionals. However, with the rise of self-help resources and the desire for more accessible mental health care, you might be wondering, "Can I do EMDR at home by myself?" In this blog post, we'll explore the principles of EMDR and discuss the possibility of self-administered EMDR.

Understanding EMDR

EMDR is a structured, eight-phase therapy approach designed to help individuals process and heal from traumatic or distressing experiences. The therapy incorporates various techniques, including bilateral stimulation, guided imagery, and cognitive restructuring. The key premise of EMDR is to help individuals reprocess traumatic memories and desensitize their emotional responses to these memories. This, in turn, can alleviate symptoms like flashbacks, nightmares, and anxiety.

The Role of a Trained Therapist

One of the central elements of EMDR is the presence of a trained therapist or mental health professional. This professional is essential for several reasons:

  1. Assessment: A trained therapist can assess your specific needs, diagnose any underlying conditions, and create an individualized treatment plan. Self-diagnosis and treatment can be inaccurate and potentially harmful.
  2. Safety and Support: Trauma work can be emotionally challenging, and a therapist provides a safe and supportive environment in which you can process your experiences.
  3. Proper Guidance: EMDR therapists have extensive training in the protocol and can guide you through the process while ensuring that you maintain emotional stability throughout the therapy.
  4. Customization: Therapists can adapt the EMDR process to your unique needs, ensuring that it is as effective as possible for your particular situation.

Can You Do EMDR at Home by Yourself?

While EMDR is typically administered by therapists, there are some self-help tools and resources available that claim to offer EMDR-like experiences for personal use. These tools usually involve bilateral stimulation, such as alternating lights or sounds, to mimic the eye movements or other forms of bilateral stimulation used in traditional EMDR therapy. However, there are several important considerations to keep in mind:

  1. Limited Effectiveness: Self-administered EMDR tools lack the expertise and customization that a trained therapist can provide. They may not be as effective in addressing your specific needs or the complexity of your trauma.
  2. Safety Concerns: Engaging in trauma work without professional guidance can be emotionally distressing and even retraumatizing for some individuals. It's crucial to prioritize your safety and well-being.
  3. Unpredictable Outcomes: EMDR is not a one-size-fits-all approach. It requires careful assessment and adaptation by a skilled therapist to achieve the best results. Attempting EMDR on your own may lead to unpredictable or ineffective outcomes.
  4. Ethical and Legal Considerations: In many places, practicing therapy without a license is illegal and unethical. Using self-help EMDR tools may not only be ineffective but may also pose legal and ethical risks.


While EMDR is a powerful and effective therapeutic approach, it is best administered by trained therapists who can provide the necessary expertise, guidance, and support. Attempting to do EMDR at home by yourself using self-help tools may not yield the desired results and could even be emotionally harmful. If you're interested in EMDR therapy, we strongly recommend seeking a qualified therapist who can provide you with the proper care and guidance needed to address your specific needs and experiences. Your mental health and well-being are too important to take unnecessary risks.