Maxim LipatovPracticing psychologist
Published:
Updated:
IMPORTANT WARNING
This section is intended for self-work with mild stress states, daily tension, and minor anxieties.
If you have:
- severe trauma (violence, military action, disaster)
- clinical depression
- PTSD
- suicidal thoughts
- panic attacks
— be sure to contact a specialist. Self-work in these cases can be ineffective or even harmful. For deep trauma, a professional is needed to provide a safe space and proper guidance.
Can I practice EMDR on my own?
Yes, basic EMDR techniques can be used for self-help. The method works well with:
- anxiety before important events
- consequences of a hard day
- intrusive thoughts
- mild fears
- emotional tension
The main thing is to follow precautions and not delve into deep trauma without support.
What you need for self-work
- A quiet place where you won't be disturbed for 15-20 minutes
- Our BLS stimulator — link
- Focus of attention: determine what you want to work with (situation, thought, sensation)
- A safe memory in case it becomes too difficult (a place where you feel good)
Basic Technique: Eye Movement
This is the simplest and most accessible technique.
Step-by-step instructions:
- Sit comfortably, back straight, feet on the floor
- Define the target: remember the situation that bothers you, or just concentrate on the anxious sensation. Rate the level of discomfort on a scale of 0 to 10 (where 10 is maximum)
- Start our BLS stimulator at a comfortable amplitude
- Eyes follow, head still. Continue for 20-30 seconds (about 20-30 movements in each direction)
- Stop, close your eyes, take a breath. Note what has changed in sensations, thoughts, image
- Repeat 3-5 times until you feel a reduction in tension
- Finish: after the last series, sit quietly for a minute.
Important: don't try to 'squeeze' emotions out of yourself. Just observe what is happening. The brain itself knows how to process.
Butterfly Hug Exercise (Tactile Stimulation)
This exercise is especially good when it's not possible to use visual stimulation (for example, in transport or before sleep).
How to do it:
- Cross your arms over your chest so that your right palm lies on your left shoulder and your left on your right. Arms are folded like butterfly wings
- Close your eyes or keep them open (whichever is more comfortable)
- Start alternately tapping your shoulders: right, left, right, left... The pace should be comfortable, about 1-2 taps per second
- Continue for 20-30 seconds, then pause. Track changes
- Repeat 3-5 times
Also, the 'Butterfly' can be combined with eye movement in our BLS stimulator. The 'Butterfly' exercise is often used by psychologists in emergency situations for rapid stress reduction.
What's important to remember during self-work
| DO | DON'T |
|---|---|
| Work with current stress | Treat severe trauma |
| Reduce anxiety before an event | Replace therapy with a specialist |
| Calm down after a conflict | Work in an unstable state |
| Practice 10-15 minutes a day | Do for hours without a break |
How often and how much to practice?
- Frequency: can be done daily or as needed
- Duration: one practice 10-15 minutes
- When to stop: if you feel fatigue, dizziness, or strong discomfort — stop, rest, drink water
After practice, it is useful to walk a little, wash your face, and switch your attention.
When to stop and contact a specialist
- If the state worsens after practice
- If heavy memories surface that you cannot handle
- If anxiety does not go away but intensifies
- If intrusive thoughts or images appear
In these cases, do not continue self-work — make an appointment with a specialist.
In short: self-work algorithm
- Found a quiet place
- Defined what to work with
- Rated discomfort (0-10)
- Did a series of stimulation (20-30 sec)
- Tracked changes
- Repeated 3-5 times
- Finished, rested
- If it got worse — contacted a specialist
Conclusion
EMDR is a powerful tool that can be used for self-help. The main thing is to follow safety measures and not delve into deep trauma without professional support.
Try simple techniques today — they will help relieve tension, calm down, and regain your balance.
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"content": "## Can I practice EMDR on my own?\n\nYes, basic EMDR techniques can be used for self-help. The method works well with:\n\n- anxiety before important events\n- consequences of a hard day\n- intrusive thoughts\n- mild fears\n- emotional tension\n\nThe main thing is to follow precautions and not delve into deep trauma without support.\n\n## What you need for self-work\n\n1. A quiet place where you won't be disturbed for 15-20 minutes\n2. Our [BLS stimulator](/tools/bls-ball) — link\n3. Focus of attention: determine what you want to work with (situation, thought, sensation)\n4. A safe memory in case it becomes too difficult (a place where you feel good)\n\n## Basic Technique: Eye Movement\n\nThis is the simplest and most accessible technique.\n\n### Step-by-step instructions:\n\n1. Sit comfortably, back straight, feet on the floor\n2. Define the target: remember the situation that bothers you, or just concentrate on the anxious sensation. Rate the level of discomfort on a scale of 0 to 10 (where 10 is maximum)\n3. Start our BLS stimulator at a comfortable amplitude\n4. Eyes follow, head still. Continue for 20-30 seconds (about 20-30 movements in each direction)\n5. Stop, close your eyes, take a breath. Note what has changed in sensations, thoughts, image\n6. Repeat 3-5 times until you feel a reduction in tension\n7. Finish: after the last series, sit quietly for a minute.\n\n> **Important**: don't try to 'squeeze' emotions out of yourself. Just observe what is happening. The brain itself knows how to process.\n\n## Butterfly Hug Exercise (Tactile Stimulation)\n\nThis exercise is especially good when it's not possible to use visual stimulation (for example, in transport or before sleep).\n\n### How to do it:\n\n- Cross your arms over your chest so that your right palm lies on your left shoulder and your left on your right. Arms are folded like butterfly wings\n- Close your eyes or keep them open (whichever is more comfortable)\n- Start alternately tapping your shoulders: right, left, right, left... The pace should be comfortable, about 1-2 taps per second\n- Continue for 20-30 seconds, then pause. Track changes\n- Repeat 3-5 times\n\nAlso, the 'Butterfly' can be combined with eye movement in our BLS stimulator. The 'Butterfly' exercise is often used by psychologists in emergency situations for rapid stress reduction.\n\n## What's important to remember during self-work\n\n| DO | DON'T |\n|---|---|\n| Work with current stress | Treat severe trauma |\n| Reduce anxiety before an event | Replace therapy with a specialist |\n| Calm down after a conflict | Work in an unstable state |\n| Practice 10-15 minutes a day | Do for hours without a break |\n\n## How often and how much to practice?\n\n- **Frequency:** can be done daily or as needed\n- **Duration:** one practice 10-15 minutes\n- **When to stop:** if you feel fatigue, dizziness, or strong discomfort — stop, rest, drink water\n\nAfter practice, it is useful to walk a little, wash your face, and switch your attention.\n\n## When to stop and contact a specialist\n\n- If the state worsens after practice\n- If heavy memories surface that you cannot handle\n- If anxiety does not go away but intensifies\n- If intrusive thoughts or images appear\n\nIn these cases, do not continue self-work — [make an appointment with a specialist](https://t.me/@morotime).\n\n## In short: self-work algorithm\n\n1. Found a quiet place\n2. Defined what to work with\n3. Rated discomfort (0-10)\n4. Did a series of stimulation (20-30 sec)\n5. Tracked changes\n6. Repeated 3-5 times\n7. Finished, rested\n8. If it got worse — contacted a specialist",
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