Self-Help EMDR: A Simple Way to Calm Your Nervous System

Written By Tammy Hendrix, LCSW

Eye Movement Desensitization and Reprocessing (EMDR) is a powerful therapeutic tool that has transformed the way many people process emotions and manage stress. Although traditionally guided by a therapist, there are EMDR-inspired techniques you can incorporate into your self-care routine to bring calm and balance to your mind and body. In this post, I share some personal insights, experiences, and practical advice to help you explore these methods.

What Is EMDR?

EMDR works by engaging both sides of the brain through bilateral stimulation—a process that can help release stuck emotional patterns and reduce stress. This stimulation can take various forms, such as eye movements, tapping, or alternating sounds. It’s a fascinating approach rooted in neuroscience, and its ability to address trauma has been life-changing for many.

However, I want to be upfront: the traditional eye movement form of EMDR isn’t for everyone, including me. A small percentage of people can experience negative responses to it, such as dizziness, headaches, or increased anxiety. I fall into this group. While I deeply respect its transformative power and regularly promote and practice it with clients, I personally gravitate toward other forms of bilateral stimulation, like touch and sound. These alternatives resonate more with me, offering a gentler way to achieve the same benefits.

How to Practice EMDR on Your Own:

1. Eye Movement Practice:

Although it’s not my preferred method, I’ve seen how impactful it can be for others. Here’s a simple way to try it:

  • Sit comfortably and think of a situation, feeling, or thought that causes discomfort.

  • Hold this thought in your mind while moving your eyes side to side. You can follow your finger, a pen, or even a small object.

  • Continue for about 30–60 seconds, then pause and check in with how you feel.

Some of my clients and friends have reported feeling lighter or more relaxed after just a few minutes of this exercise. If you find it helpful, it can be a valuable tool in your self-care toolkit.

2. Self-Tapping (Butterfly Hug):

This method is my personal favorite, and it’s often a hit with clients as well. Here’s how to do it:

  • Cross your arms so your hands rest below your collarbones, mimicking the wings of a butterfly.

  • Gently tap one hand, then the other, in a steady left-right rhythm.

  • Focus on the issue for 30–60 seconds, then pause and notice any shifts in your body or emotions.

This technique feels nurturing, almost like giving yourself a hug. It’s my go-to when I’m feeling overwhelmed, and I often recommend it to clients who want a simple yet effective way to ground themselves.

3. Sound-Based Bilateral Stimulation:

Sound is another beautiful way to engage bilateral stimulation, and it’s something I’ve come to love personally. Singing bowls, alternating tones through headphones, or even rhythmic drumming can create a calming effect. I often incorporate sound healing into my practice and have inspired many clients to bring singing bowls into their homes. Many clients share how playing a personal singing bowl daily becomes a cherished ritual.

Personal Reflections:

While EMDR has been a game-changer for many, it’s important to find the form that works best for you. For me, touch and sound-based methods provide a deeper sense of connection and safety. These methods feel like they gently guide my nervous system back to balance, whereas eye movements can sometimes feel overstimulating or disorienting.

I’ve also learned to appreciate how individualized these practices are. Some people swear by eye movements, finding them to be the key to unlocking stuck emotions. Others, like me, find greater resonance with tactile or auditory approaches. This diversity is a testament to the adaptability of EMDR-inspired practices and the importance of listening to your body.

Conclusion:

EMDR-inspired practices offer a wonderful way to care for your mind and body, whether you’re managing stress, navigating challenging emotions, or simply seeking a moment of calm. While my personal preference leans toward touch and sound, I wholeheartedly encourage you to experiment with these techniques and discover what feels best for you.

If you’d like to explore these methods further, let’s dive into them together in our sessions. Whether through self-tapping, sound healing, or another form of bilateral stimulation, there’s a world of possibility waiting to support your journey toward balance and peace.

Resource List:

Tammy Hendrix, LCSW
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