EMDR: Self Administered Clinical Version

Directions: Best practices involve a trained therapist. Before any self-use you should develop and anchor an emotional safe-place. Usually a happy memory will suffice. Practice anchoring this memory while incorporating a bilateral touch such as a hug. If at anytime during EMDR self-use you feel panic/anxiety, immediately disassociate from your thoughts and activate your safe-place anchor. 1. Locate negative memory. Associate memory or disassociate if too intense. On a scale from 1-10, how do you feel with 10 being the worst. 2. Where do you feel it? What word comes to mind that describes the feeling? For example, "I'm worthless." 3. Bring the Image + Feeling + Word together and experience it. 4. Watch the EMDR video for 30 seconds and then close your eyes and then break state by thinking of something completely different, like the color of your car. Activate your safe-place, if necessary. 5. Return to #1 and see how you feel on a scale from 1-10. 6. Repeat EMDR at 30 second intervals until scale is 1 or less. If the negative feeling is very intense, speed up the video and watch the entire segment. 7. If your scale gets stuck at a certain number, then finish up your session by activating your safe-zone for a couple of minutes and return to EMDR on another day. 8. Install a positive feeling about yourself by finding a word that is opposite of the word from #2. For example, if the word is "worthless" then your positive word would be "valuable" or "worthy." 9. After a minute or two in your safe zone, incorporate your new positive word within a 30 second EMDR segment. Repeat until the word becomes more real than its opposite. NEW EMDR + BLS Audio: https://www.youtube.com/watch?v=t_nMaJyfYmU Below is the "Blue-Point" version if you prefer a more relaxing color. https://www.youtube.com/watch?v=xfHCTG2l01Y&t=30s