Archive for April 21, 2013

Do-It-Yourself EMDR

How often have you wished you had a therapist at your side when you get triggered or can’t shake your anxiety or depression.

Here’s an EMDR-based practice you can do yourself. It’s safe to do on your own. Unlike EMDR, it won’t open up Pandora’s Box. It will simply calm your nervous system and put you in charge of your mental state.

Sit comfortably in a quiet place where you won’t be disturbed.

Close your eyes (if this is okay for you to do. If not, keep your eyes open.)

Watch your breath. Don’t change anything: just watch yourself breathing.

Bring the palm of each hand to the opposite upper arm. You are now hugging yourself.

With your fingers, exert gentle pressure alternately on the left, then on the right. Left,  right,  left,  right,  left,  right.

Your tapping is like the beating of your heart.

If your mind wanders, gently bring it back to your tapping and to your breath that is becoming slower and calmer.

You can do this anytime you need to change your mental state.

The more you practice, the more skilled you’ll become at calming your body and your mind.

In my next blog post I’ll share with you another effective tool you can use safely on your own.