Yes, EMDR Works for Trauma Better than Alternatives: How to Leverage its High Success Rate
EMDR

Yes, EMDR Works for Trauma Better than Alternatives: How to Leverage its High Success Rate

Written by John Allan Whitacre

Trauma can weigh heavily on your life, leaving you feeling isolated and overwhelmed. You might experience vivid memories and nightmares or feel numb and disconnected. You may have a constant sense of anxiety while your body is holding tension and fatigue. If you’re reading this, you may be seeking a way to heal and reclaim your life.

You may have heard of EMDR, but you’re unsure if it’s the right choice for you. That uncertainty is completely understandable. Seeking help for trauma takes immense courage and finding a treatment that feels safe and effective is a deeply personal decision.

In this blog, we’ll explore what EMDR is, address common questions and hesitancies, examine different types of trauma, and dive into the effectiveness of EMDR therapy for trauma. By the end, you’ll have a clearer picture of how I conduct this therapy and whether or not this approach might support your healing journey. Let’s start by unpacking what EMDR is all about.

What is EMDR Therapy?

EMDR, or Eye Movement Desensitization and Reprocessing, is a therapy designed to help people process and heal from traumatic memories. It was developed in the late 1980s by psychologist Francine Shapiro, who noticed that certain eye movements seemed to lessen the intensity of distressing thoughts. From that discovery, EMDR has grown into a widely recognized treatment, particularly for post-traumatic stress disorder (PTSD) and other trauma-related conditions.

The therapy unfolds in eight distinct phases:

  1. History-taking: Your therapist learns about your trauma history and current challenges.
  2. Preparation: You’re introduced to EMDR and equipped with coping tools to feel safe during the process.
  3. Assessment: Together, you identify a specific traumatic memory to target and the negative beliefs tied to it.
  4. Desensitization: Using bilateral stimulation—like guided eye movements, tapping, or auditory tones—you focus on the memory while your brain begins to reprocess it.
  5. Installation: Positive beliefs are reinforced to replace the negative ones.
  6. Body scan: You check for lingering physical sensations linked to the trauma.
  7. Closure: The session ends with steps to ensure you feel stable and grounded.
  8. Reevaluation: Progress is assessed in future sessions, addressing any remaining distress.

As an EMDR therapist, I prioritize gathering information and listening to your story thoroughly before we start the reprocessing and desensitization phases. One important aspect of the traumatic experiences that EMDR addresses is the beliefs we develop about ourselves as a result of these memories. For example, if you have experienced a natural disaster, you might hold beliefs such as “It was my fault” or “I should have known better” based on the specific memory that troubles you.

The core of EMDR lies in bilateral stimulation, which helps your brain rewire the traumatic memory and form new beliefs. This, in turn, reduces the traumatic memories’ emotional sting and allows you to move forward. But with any therapy, questions and doubts naturally arise—let’s address some of those next.

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EMDR is a proven, effective approach for trauma recovery. Work with experienced EMDR therapists in Los Angeles or Pasadena and start seeing real change—safely and efficiently.

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How does EMDR work?

When considering EMDR, it’s normal to feel hesitant or curious. Trauma is deeply personal and entrusting your story to a new approach and therapist can feel daunting. Here are some common questions and concerns, along with answers to ease your mind:

  • Is EMDR evidence-based?
    Absolutely. EMDR has been researched for over 30 years. Research consistently supports EMDR’s effectiveness. A study by Wilson, Becker, and Tinker (1995) showed significant reductions in PTSD symptoms after EMDR. Similarly, a meta-analysis by Davidson and Parker (2001) found EMDR to be as effective as other proven therapies like cognitive-behavioral therapy (CBT). A more resent Article was published by Wilson et al. (2018) explores the continuing efficacy of the treatment of PTSD: The Use of Eye-Movement Desensitization Reprocessing (EMDR) Therapy in Treating Post-traumatic Stress Disorder—A Systematic Narrative Review – PMC
  • How does EMDR actually work?
    While scientists are still pinpointing the exact mechanics, the theory is that bilateral stimulation mimics the brain’s natural processing during REM sleep. This helps “unlock” stuck traumatic memories, reducing their emotional power. It’s less about reliving the trauma and more about reframing it.
  • Will it work for my type of trauma?
    EMDR is versatile, helping with both single incidents (like an accident) and complex, repeated traumas (like ongoing abuse). Some worry it might be overwhelming, but it’s tailored to your pace—therapists often spend extra time preparing those with complex trauma to ensure comfort and safety.
  • What’s the process like?
    Sessions typically last 60-90 minutes, and the number varies based on your needs. For some, relief comes in just a few sessions; for others with layered trauma, it might take longer. It’s a structured yet flexible approach, guided by your progress.

These answers aim to clarify, but understanding the nature of your trauma can also shed light on how EMDR might help. Let’s explore that next.

Different Types of Trauma and Their Impact

Trauma isn’t one-size-fits-all—it varies in form and effect, shaping your brain and body in unique ways. Recognizing your trauma’s type can guide your treatment. Here are two key categories:

  • Single Traumatic Events
    These are one-time incidents—like a car accident, natural disaster, or assault—that can lead to PTSD. They’re often sudden, shattering your sense of safety. For example, someone who survived a robbery might relive the moment through flashbacks or avoid places that feel unsafe. Single traumas tend to imprint specific, intense memories, making them vivid but contained.
  • Recurrent Trauma
    This involves prolonged or repeated experiences, such as childhood abuse, domestic violence, or combat exposure. It can lead to complex PTSD, marked by deeper struggles like chronic shame, distrust, or emotional disconnection. Take someone who endured years of neglect—they might feel unworthy or struggle to form healthy relationships. Recurrent trauma weaves into your identity, altering how you see yourself and the world.

The brain responds differently to these. Single traumas might hyperactivate your amygdala (the fear center), triggering fight-or-flight responses to specific cues. Recurrent trauma, though, can dysregulate your entire stress system, leaving you in a constant state of alertness or numbness. EMDR addresses both, adapting to the trauma’s complexity—whether it’s desensitizing a single memory or untangling a web of pain.

In my training, I learned that our “memory network” resembles a forest filled with various trees. EMDR (Eye Movement Desensitization and Reprocessing) focuses on each traumatic memory, helping you to uncover the root beliefs you hold in your mind based on your experiences. While some of these memory networks, or “trees,” keep you safe, others can leave you feeling trapped in a confusing and fearful forest.

EMDR Therapy for Trauma: How Effective Is It?

Now, let’s focus on EMDR therapy for trauma—a search term worth exploring because it captures a powerful question: Can this really help me heal? The answer, backed by research, is a resounding yes. EMDR has transformed lives, and its effectiveness is well-documented.

  • Impressive Success Rates
    Studies show EMDR works fast and well. For single-trauma victims, up to 90% no longer meet PTSD criteria after just three 90-minute sessions. For those with multiple traumas, 77% achieve similar freedom after six sessions (PTSD UK). These numbers reflect real relief—less fear, fewer nightmares, more peace.
  • Research-Backed Results
    A meta-analysis by Lee and Cuijpers (2013) highlighted the eye movement component’s moderate effect size, proving its role in memory processing. Another by Chen et al. (2014) found EMDR outperforms control conditions, with large effect sizes—meaning it’s not just effective, it’s highly effective. A study by Rothbaum (1997) even showed EMDR reducing PTSD symptoms in sexual assault survivors.
  • On Par with Top Therapies
    EMDR holds its own against gold-standard treatments. Research by Seidler and Wagner (2006) confirmed it’s as effective as trauma-focused CBT, giving you options without sacrificing results.

What do these “effect sizes” mean? A moderate one suggests you’d feel better than 69% of untreated people; a large one, better than 84%. That’s a tangible shift—less emotional weight, more room to breathe. Major organizations like the World Health Organization (WHO) and American Psychological Association (APA) endorse EMDR, cementing its credibility.

For EMDR therapy for trauma, the evidence is clear: it’s a proven path to healing, whether your trauma is a single blow or a long shadow. But is it right for you? That’s where a skilled therapist comes in.

Is EMDR Right for You?

If EMDR therapy for trauma feels like a possibility, the next step is as simple as it is brave: talk to a qualified therapist. They can assess your unique story and determine if EMDR fits. This therapy has lifted the burden of trauma for countless people, offering a way to process pain without reliving it endlessly. You don’t have to carry this alone—healing is within reach. Reach out to an EMDR-trained professional to explore what’s possible for you.

Take the next right step

Explore EMDR therapy with a qualified therapist today by clicking the button below. Finding your path towards healing is one phone call away.

Couples therapy in Pasadena with John Allan Whitacre, AMFT
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Additional Resources

Want to dig deeper in EMDR? Here are the research articles cited:

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EMDR, Managing emotions, Somatic Exercises

EMDR Knee Tapping: Your Ultimate Guide to Healing Trauma

Written by John Allan Whitacre

An EMDR tapping exercise with a trained EMDR therapist helps address relational trauma: painful experiences like abuse, neglect, or betrayal from someone close. You might struggle with trusting others, feel unworthy of love, or find intimacy challenging. These effects can linger, disrupting your relationships and sense of self.

Eye Movement Desensitization and Reprocessing (EMDR) therapy offers a way to process these memories, and a specific technique, Knee Tapping, uses alternating taps on the knees to help your brain rewire its response to trauma. If you’re considering EMDR tapping to heal from relational trauma, this guide will walk you through the challenges, a home exercise, and what to expect in therapy.

Understanding the Challenges of EMDR Tapping for Relational Trauma

Starting EMDR tapping can feel intimidating, especially when relational trauma has shaped your worldview. Here are the main pain points you might encounter:

  • Difficulty Trusting Others: After being hurt by someone close, opening up to a therapist can feel risky. You might wonder if they’ll truly understand or support you.
  • Fear of Revisiting Painful Memories: The idea of facing those moments again might make you hesitate. What if the pain feels unbearable?
  • Emotional Overwhelm: Processing trauma can stir up intense feelings—anger, sadness, or fear—that might seem hard to control.
  • Shame and Self-Blame: Relational trauma often leaves you questioning your worth or blaming yourself for what happened, making it tough to feel deserving of healing.
  • Wanting Quick Relief: You might crave fast results, but healing is a gradual journey, which can feel frustrating.

These struggles are normal, and Knee Tapping EMDR is designed to address them gently. With a skilled therapist, you’ll process trauma at a pace that feels safe, reducing its hold over time.

A Simple EMDR Tapping Exercise for Home Practice

While professional guidance is key for EMDR therapy, you can try a simplified EMDR tapping exercise at home to build calm and resilience. This technique, inspired by bilateral stimulation, isn’t a replacement for therapy but can support you between sessions.

Here’s how to do it:

  1. Settle In: Find a quiet, comfortable spot to sit where you won’t be disturbed.
  2. Choose a Positive Resource: Think of something that makes you feel safe and calm—a peaceful place (like a beach), a supportive person, or a happy memory.
  3. Start Tapping: Gently tap your knees alternately—left, right, left, right—at a slow, steady rhythm (about one tap per second).
  4. Focus: As you tap, picture your positive resource. Notice the details—sights, sounds, feelings—and let them sink in.
  5. Pause and Reflect: After 2-3 minutes, stop tapping, take a deep breath, and check in with yourself. How do you feel?
  6. Check-in: If you feel overwhelmed, repeat steps 2-5 to help cool down and return to safety.

This Knee Tapping EMDR exercise helps your brain shift focus to a soothing state. If negative thoughts creep in, gently guide your mind back to your resource. Use it as a tool to feel grounded, not as a fix for deep trauma—that’s where therapy comes in.

It is important to note that you should not try to reprocess a traumatic event without the presence of a trained EMDR therapist who specializes in EMDR tapping. Trying to process traumatic memories through tapping without the presence of a clinician could lead to symptomatic behaviors like disassociation and re-traumatization.

What to Expect in EMDR Therapy: Preparation and Sessions

EMDR therapy is a structured process that starts with preparation and moves into active trauma processing. Here’s what you can expect:

1. Preparation Phase (Around 4 Sessions)

The first few sessions—typically around four—focus on laying a strong foundation:

  • Building Trust: Your therapist will get to know you, creating a safe space. This is crucial if relational trauma makes trust hard.
  • Learning the Process: They’ll explain how EMDR tapping works and what to expect, answering any questions.
  • Developing Coping Skills: You’ll learn techniques like deep breathing or visualization to manage distress during and after sessions.
  • Planning: Together, you’ll identify the traumatic memories you want to target, ensuring you’re ready to process them.

This phase might take longer if trust or safety needs more time to establish, which is common with relational trauma.

2. EMDR Sessions

Once prepared, you’ll begin the core EMDR work:

  • Targeting a Memory: You’ll focus on a specific relational trauma memory—say, a moment of betrayal—recalling how it felt emotionally and physically.
  • Bilateral Stimulation: Your therapist will guide you through Knee Tapping EMDR, tapping your knees alternately (or using another method like eye movements) while you hold the memory in mind.
  • Processing: As you tap, your brain starts reprocessing the memory. You might notice the emotions soften or new insights emerge.
  • Checking In: Sessions last 60-90 minutes, and your therapist will ensure you feel stable before ending, using coping skills if needed.

You might need several sessions per memory, depending on its intensity. Emotions can surface—sadness, relief, even exhaustion—but your therapist will support you, keeping the process manageable.

If relational trauma has left you feeling stuck, Knee Tapping EMDR could be a path to freedom. The home exercise offers a taste of calm, but true healing comes from working with a trained therapist. The journey might feel daunting—trusting again, facing memories, riding emotional waves—but it’s worth it. You’re not alone, and recovery is within reach. Reach out to an EMDR professional to explore how EMDR tapping can help you reclaim your life and relationships.

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EMDR, Managing emotions

Is EMDR the Right Somatic Therapy for You? How to tell which therapy is best

Written by Here Counseling

“I don’t feel right in my own skin.” That sensation, of not feeling comfortable in your body, is a signal that simply talking about difficult memories, experiences, and emotions may not be enough to fully process and heal from your discomfort. The dis-ease you feel may need to be treated with therapeutic techniques that don’t rely solely on the thinking self, but on the feeling and sensing self as well: that is somatic psychotherapy.

Somatic approaches to healing were originally developed to treat trauma and post-traumatic stress disorder. Now, somatic therapies have been found to be helpful for relief of all kinds of stressors. Often, people automatically equate somatic therapy with eye movement desensitization and reprocessing (EMDR), but there are many other types. Which somatic therapy is right for you?

EMDR – Benefits

When people look for somatic therapy, they often get directed to Eye Movement Desensitization and Reprocessing (EMDR). EMDR asks you to identify the sources of trauma in your life. As you recall the sources, a therapist guides you to follow certain eye movements (such as following a pen moving side to side in front of you) to retrain the brain on a neurological level to lessen the impact of that trauma memory. This modality has been proven helpful for many people who can identify the life events that caused them to feel distressed and slowly diminish their negative impact on the body and psyche.

EMDR – Limitations

EMDR may not be the best modality to treat conditions that are biological, genetic, or generational. EMDR is not recommended for people who have dissociative disorders, complex trauma, or those who cannot identify the events from their past that bring them emotional or physical discomfort.

You may not fall under any of the above categories, and still found that EMDR did not help you ease pain around past trauma. That may be because you do not get triggered during session when those memories are brought up. EMDR works when the client becomes activated or upset when a certain traumatic memory is brought up, but if you do not get activated, the treatment cannot be effective.

Alternative Somatic Therapies to EMDR

  • Somatic Experiencing (SE): Like EMDR, SE asks clients to return to traumatic memories while a therapist guides them to slowly tolerate body sensations and emotional distress. This modality is based on the nervous system’s flight/flight/freeze response to potential harm. SE helps clients gently release stored energy from incomplete nervous system re-set.
  • Brainspotting: Like EMDR, Brainspotting was developed to treat trauma and identifies spots in a person’s visual field. This modality involves asking the client to discuss difficult feelings while noticing when they blink, twitch, wobble or roll their eyes. These micro movements act as a map for where the client should mindfully hold a particular eye position to help process trauma.
  • Body-Mind Centering integrates movement, touch, voice, and mind. Like Alexander technique, it works to re-pattern the fundamental natural developments of the body. This modality works well for those who are comfortable with free movement and are interested in the application of anatomical and physiological approaches to healing and wellness.
  • Hakomi Method is based on the idea that the body is a core resource for self-understanding. Almost all Hakomi sessions takes place in a state of mindfulness, where the client holds an inward focus on the present moment. This modality also incorporates aspects of depth psychology, which allows unconscious material that the client might not be aware of to surface and be integrated.
  • Sensorimotor Psychotherapy was developed to remedy the disconnect between mind and body during the healing process. Unlike EMDR and SE, this modality does not need the client to return to the traumatic memory itself, but rather simply the time leading up to the trauma, and then talk about any feelings they experience. The therapist will ask you to locate feelings in the body and encourage the completion of movement that were unfulfilled to create closure.
  • Laban Movement Analysis (also known as Bartenieff Fundamentals) is based on the idea that certain non-verbal postures and body movements are connected to specific emotions and that you can impact your emotional state by adjusting your body shape. Therapists “track” client movement during session, offering insight into how the movement may be connected to emotion.

All the above somatic therapy modalities have their own training and certification process. If one of them feels like a good fit, you can find a specific practitioner near you.

Woman receiving EMDR somatic therapy

Somatic Therapy Tailored for YOU.

If you are still not sure if you want to focus on just one treatment style, you can see a therapist, like me, who holds a Certification in Somatic Psychotherapies and Practices and can dip into many different modalities as needed. I highly recommend this path for those with more than one concern or diagnosis, people who suffer from both physical and emotional pain, for those who are unsure about where their emotional or physical pain comes from, and for those who want to augment regular talk therapy with specific somatic interventions tailored to fit their needs.

You may have come to therapy, not because your mind told you to, but because your body did. When the body speaks, listen.

I would love to talk with you more about providing the somatic therapy best for you.

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EMDR, Managing emotions

Is EMDR the best way to treat trauma? Proven therapy options to help you recover

Written by Here Counseling

Emotional trauma can be a daily struggle. It can be upsetting to have feelings like fear, panic, anger, or sadness pop-up uninvited. Maybe you have wondered about how to get help, but have felt overwhelmed at the options. Which therapist is going to help me? Is there a “right” kind of therapy that will make my daily life better? And what is EMDR?

I understand how hard it can be to settle on the right kind of therapy for you. In this blog, I’m going to help you make sense of a few of the most common approaches to treating emotional trauma, including EMDR, Somatic Experiencing, CBT, and DBT.

Is there a “go-to” way to treat trauma?

In short, no. Trauma affects people in very different ways. It can be caused by a single highly traumatic event or by repeated experiences to what therapists refer to as “little ‘t’ traumas.” Regardless of the form it takes, trauma can cause long-lasting psychological distress that affects every aspect of one’s life.

Let’s talk options, EMDR and otherwise

The most common form of therapy for trauma is talk therapy. Talk therapy can utilize numerous modalities, from psychodynamic to CBT (cognitive behavioral therapy). Both integrate evidence-based practices. They have been tried and tested and demonstrated effectiveness across various populations and symptoms. EMDR is a new method that many people find highly effective to alleviate their symptoms of trauma. However, it is just one of many therapeutic techniques that can help you more effectively cope with and overcome your trauma. Depending on your needs and preferences, you may select for a therapist who specializes in one/multiple of the following forms of treatment.

1. Eye Movement Desensitization and Reprocessing (EMDR)

In recent years, EMDR was developed. It quickly became a popular form of treatment for trauma. EMDR was developed in the late-1980s by psychologist Francine Shapiro to treat PTSD (Post Traumatic Stress Disorder). EMDR targets trauma’s underlying emotional and cognitive processes. Therapists who practice EMDR believe that traumatic experiences can become “stuck” in the brain. Memories of trauma can thus cause negative beliefs and emotions that affect one’s ability to cope. EMDR can help reprocess these experiences and help develop more adaptive beliefs and coping mechanisms.

In summary, EMDR involves bilateral stimulation. This may be achieved through eye movements, tapping, or auditory cues. While focusing on these cues, the client focuses on a traumatic memory. This bilateral stimulation is believed to aid the client as they reprocess their traumatic memory, thereby facilitating the client to process the memory in a new manner. In my next blog, I’ll interview a therapist who integrates EMDR into treatment for trauma to further explore the goals, practice, and effectiveness of EMDR therapy.

2. Somatic Experiencing (SE)

Of the other treatment methods included in this blog, Somatic Experiencing (SE) has the most in common with EMDR. If you have ever heard of “tapping,” you are already familiar with SE! SE focuses on the physical sensations associated with trauma. It is based on the belief that traumatic experiences can become “trapped” in the body. SE theorizes that by releasing these physical sensations, you can release the trauma and heal. In SE, the therapist will help you become more aware of the physical sensations associated with trauma. This may include tightness in the chest, tension in the muscles, or a racing heart. You will then learn to tune into these sensations and to develop strategies for releasing them. SE often involves gentle physical touch, such as tapping or holding, to help the person release the physical tension that is associated with the trauma. The therapist might also guide you through movements or exercises to help release the trauma from your body.

3. Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) focuses on the triad relationship between thoughts, emotions, and behaviors. It is often used to treat anxiety and depression, but can also be effective in treating trauma. CBT will teach you how to identify negative thought patterns associated with your trauma. Then you will learn to challenge them, and then replace them with more realistic, positive, and adaptive ones. This can help you develop coping strategies and improve your overall well-being.

4. Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) was originally developed to treat borderline personality disorder. However, it has been found to be effective in treating other mental health disorders as well, including trauma. DBT focuses on helping you learn to regulate your emotions and develop more effective coping strategies. In DBT, your therapist will teach you how to identify the triggers that lead to emotional dysregulation. You will then learn and practice skills to help you manage your emotions. These skills may include mindfulness, distress tolerance, and interpersonal effectiveness.

So how do I determine which method is right for me?

Actually, you don’t need to choose just one! EMDR is not a standalone treatment for trauma. That means that it is often used in combination with other therapies. EMDR’s goal is to reduce traumatic memories’ intensity and associated negative beliefs. Thus, EMDR can make it easier for you to engage in other forms of therapy. Overall, there are many different therapeutic approaches to treating trauma, and no one approach is right for everyone. The best approach will depend on your individual needs, preferences, and experiences.

What are my next steps?

Whether you choose EMDR, CBT, DBT, SE, or another approach to treating trauma, the most important thing is to take that first step and seek help. If you are struggling with trauma or a trauma-related disorder, it’s important to seek help from a qualified mental health professional who can help you find the right treatment approach for you. As a psychologist, I appreciate when potential clients ask me about my qualifications to help them achieve their treatment goals! I hope this empowers you to ask the therapist you are considering working with about their level of experience and expertise in treating trauma in general and/or in a specific form of treatment.

Trauma can have a profound impact on a person’s life, but it doesn’t have to control it. With the help of a qualified mental health professional, you can develop the skills and strategies you need to heal from the effects of trauma and live a happier, more fulfilling life.

Don’t let trauma hold you back any longer – book an appointment with a psychologist today and start your journey towards healing and recovery. Your mental health and well-being are worth investing in, and there is no better time than now to take that first step towards a brighter future.

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Anxiety, EMDR, Managing emotions, Neurology

Maximize EMDR Therapy: How to Find a Good Therapist

Written by Connor McClenahan

Maybe you’re wondering about how EMDR therapy can treat trauma. Trauma can negatively impact an individual’s life and well-being for years, even decades, after the traumatic event has passed. Trauma is a natural survival response to any life-threatening situation. If you’ve experienced trauma, you may notice how it seems to intrude into everyday situations.

Trauma can impact:

  • Sleep: the quality and restfulness of your sleep
  • Relationships: increase feelings of insecurity and fear
  • Anxiety: increase blood pressure, heart rate, jumpiness
  • Addiction: increased dependence on external substances to reduce symptoms
  • Focus: increased scattered, intrusive thoughts

Our brains heal from trauma.

In fact, like a wound that simply needs rest and clean bandages, there’s a natural reparative process that takes place – all on its own – when our minds feel safe enough. We find ourselves sharing more, feeling more, telling the story of what happened with a trusted other. EMDR therapy taps into this natural healing process.

EMDR (Eye Movement Desensitization and Reprocessing) therapy is a powerful tool in helping individuals overcome trauma and regain control of their lives. In this article, you’ll learn how EMDR works for you, and why the relationship between the therapist and client is key in producing long-term change.

How EMDR works

EMDR therapy is based on the idea that traumatic memories are stored in a person’s brain in an unintegrated form. Normally, in non-traumatic experiences, memories of the experience can be retrieved and shelved easily with language (think of checking out a video at a library), giving us control and mastery. When someone experiences a traumatic event, however, their brain shields itself from the painful memory, leading to the memory becoming “stuck” in the right prefrontal cortex and limbic system. This can result in persistent symptoms such as anxiety, depression, and post-traumatic stress disorder (PTSD). EMDR therapy works by accessing these stored memories and integrating them through a shared experience with the therapist.  

EMDR Therapy and Tapping

The key component of EMDR therapy is the rapid back-and-forth movement of the eyes, also known as “tapping.” This tapping is believed to stimulate the brain’s information processing system, allowing it to process and integrate the traumatic memories. As a result, the negative emotions and physical sensations associated with the trauma are reduced. The individual is then able to move beyond the event and regain control of their life.

EMDR Therapy and the hidden ingredient: Your therapist

While the tapping component of EMDR therapy is crucial, it is not the only factor that leads to successful outcomes. In fact, research has shown that the therapeutic relationship between the client and the therapist is even more important in producing long-term change in trauma. A strong therapeutic relationship provides a safe and supportive environment for the individual to explore their traumatic experiences and work through them in a controlled and guided manner.

Your brain wants – and even needs – to process trauma. Biologically, your brain is looking for safety. While safety can come from trusting a specific intervention or technique, such as EMDR, it will primarily come from your relationship with your therapist. Your ability to feel comfortable and safe with your therapist is exactly the environment your brain is looking for to integrate a painful emotional experience.

EMDR Therapy Girl wanting to process trauma with an EMDR therapist

A good EMDR therapist will help you

  • Gingerly approach the trauma, listening to your comfort level
  • Will appropriately challenge you to trust yourself to share
  • Give you space to stop when you’re feeling overwhelmed
  • Review and help you understand what you’re feeling
  • Check in about your symptoms

In conclusion, EMDR therapy is a powerful tool in helping individuals overcome trauma and regain control of their lives. The rapid back-and-forth movement of the eyes (tapping) stimulates the brain’s information processing system, allowing it to process and integrate traumatic memories. However, it is the therapeutic relationship between the client and therapist that is the most important factor in producing long-term change. A strong therapeutic relationship provides a safe and supportive environment for the individual to work through their traumatic experiences, leading to a more successful outcome.

EMDR Therapy can help you

Consider reaching out to a qualified EMDR therapist. With the right support and guidance, it is possible to overcome trauma and reclaim your life.

You want a therapist who fits you, who you feel safe talking with. I promise, it’s worth it to work through trauma. We can help you find the right fit so you can regain health and peace.

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Anxiety, EMDR, Managing emotions

EMDR Tapping at Home: How to Do Self-Administered EMDR Tapping for Stress Relief and Relationships

Written by Here Counseling

Feeling overwhelmed by your emotions or the people in your life? EMDR tapping is a simple technique you can do at home to calm your nervous system and feel more emotionally grounded. Whether it’s a parent with different views, a frustrating coworker, or a partner’s quirky habits, EMDR tapping can help you create new connections in your brain for greater emotional peace.

It’s easy to get stressed out by the people around us. That’s where EMDR tapping comes in—a simple technique you can do at home to reduce stress and manage negative emotions. EMDR tapping, also known as self-administered EMDR or tapping EMDR, can be done easily at home to manage triggers from relationships. Whether it’s a parent with different views, a frustrating coworker, or a partner’s quirky habits, EMDR tapping helps you create new connections in your brain for better emotional peace.

  • You have a parent with a different political or religious perspective than you.
  • Your coworker consistently finds ways to push your buttons.
  • Your partner can’t seem to understand how to squeeze the toothpaste correctly.

Whatever it is, you’re a living, breathing unique individual in a world full of living, breathing unique individuals, and all of that interaction is hard. That’s where EMDR tapping comes in: a way to create new connections in your brain to help you navigate emotions well.

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What is EMDR Tapping? Understanding Bilateral Stimulation and Tapping EMDR Techniques

The negative experiences in your past create a code in your brain, coaxing you to feel stressed, depressed, or angry in response to certain triggers. EMDR tapping is a therapeutic process that helps you re-access these memories to change the code, helping you discover the peace you long for. This is achieved through stimulating the left and right sides of the brain rhythmically, something you can do with simple actions like tapping your knees in an alternating pattern.

EMDR (Eye Movement Desensitization and Reprocessing) mimics REM sleep’s left-right eye movements through tapping, helping reprocess memories. Studies show it reduces PTSD symptoms effectively.

Memories are likely stored in the brain during left-right eye movements that occur while we sleep, and EMDR appears to mimic this process in order to heal the effects of negative memories, whether we are conscious of those memories or not.

Remember that situation that was stressing you out? You can practice the bilateral stimulation from EMDR at home to turn down the negative volume of this trigger in your life.

Benefits of EMDR Tapping at Home for Trauma and Relationships

EMDR tapping at home offers several advantages for managing everyday stress and deeper emotional issues:

  • Reduces anxiety quickly by reprocessing negative triggers.
  • Builds positive neural pathways for healthier responses to relationships.
  • Provides a self-empowering tool for mild trauma symptoms without needing immediate professional help.
  • Improves emotional regulation, helping you stay calm during conflicts.
  • Supports overall mental well-being, similar to how full EMDR therapy aids in trauma recovery.

How to Do EMDR Tapping at Home: Step-by-Step Guide for Self-Tapping

Step 1: Imagine your distress.

Who’s that person you want to get along with better? What’s the emotion you feel when you bring their face to mind? Try to really feel it. Make their face vivid in your mind until the pain becomes present. Now take a distress measurement, where 0 is no distress and 10 is the most distress you can possibly imagine. Write this down.

Step 2: Find your mental safe place.

Close your eyes and wander. Perhaps you’re walking along the ocean. Maybe you’ve found a hidden temple in the forest. As we distract your fight, flight, or freeze response with this safe place, choose a positive intention that combats the negative emotion in the previous step. Perhaps it’s “I’m worth it,” “I’m a hard worker,” or “I am loved.”

Step 3: Tap your knees.

Begin tapping your knees, alternating between left and right. Keep this slow, about 1 tap per second, keeping in mind both your safe place and your positive intention. Stay in this moment, relaxing if you can, for the next 5 minutes. Now take a deep breath, take another distress score from 0-10, and stand in power knowing you’ve taken a small step towards bettering the relationships in your life.

For EMDR self tapping, try the butterfly hug if knee tapping feels awkward—cross your arms and alternate taps on your shoulders.

Person demonstrating EMDR tapping points on knees

EMDR Tapping Points: Where and How to Tap for Effective Results

EMDR tapping points focus on bilateral alternation rather than specific meridians, unlike EFT. Common EMDR bilateral spots include knees or thighs for easy access, the butterfly hug (crossing arms and tapping shoulders), or hand taps on alternating sides. Tap at 1 per second for calming or faster for processing. Unlike EFT, which taps on acupoints like the forehead or under the eye, EMDR tapping points are chosen for their ability to create rhythmic stimulation across the body’s sides.

[Image: Illustration of EMDR tapping points including butterfly hug with alt text “Step-by-step guide to EMDR tapping points at home”]

Quick Guide to EMDR Tapping at Home:

  • Tap your knees alternately for 5 minutes while focusing on your safe place and intention, then re-rate your distress.
  • Identify a stressful situation or person and rate your distress (0-10).
  • Visualize a safe, calming place and choose a positive intention (e.g., “I am loved”).

EMDR Therapy vs. At-Home Tapping: When to Seek Professional Help

Perhaps you wonder if you should take the next step into therapy. Are you stuck in the same thought patterns and nothing seems to help? Maybe you’ve spoken with a friend and don’t feel much better. Maybe you took a day to pamper yourself but find you’re still depressed. Or maybe you feel engulfed by the same relational patterns that seem to get you nowhere.

While EMDR tapping at home is great for mild stress, full EMDR therapy with a professional is recommended for deep trauma. It could be time to look into EMDR therapy. I help people make sense of their past to find hope for their future. Click on my information below for more information. For more on certified EMDR practices, visit emdria.org.

EMDR Therapy makes a difference where it matters most

You long for peace in your relationships. You hope to be less fazed when your parent doesn’t understand. You want to focus on yourself and your efficiency when your coworker says something ridiculous. Remember these three steps. Take them with you on your bathroom break. Use them in bed to help you sleep after a difficult argument. See how empowering changing the code of your brain can be.

When NOT to Use EMDR Tapping Alone 

While self-administered EMDR tapping can be helpful, there are times when it’s best avoided without the support of a professional:

  • You’re dealing with intense trauma or PTSD
  • You experience flashbacks or panic attacks
  • You feel emotionally “numb” or dissociated
  • Your emotional response becomes too intense to handle

In these cases, self-administered tapping could stir up unresolved pain without a way to fully process it. This is when the support of a licensed EMDR therapist is essential.

Recover from past trauma through EMDR Therapy

In therapy we partner together to help you achieve your goals. We start by identifying the core issue you’d like to work on. Then we approach the issue using EMDR techniques, helping to resolve the traumatic experience. I’m confident that the issue you’re facing can be overcome. Take the first step by clicking below and learning more about our therapists who practice EMDR:

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FAQ: Common Questions About EMDR Tapping

What is EMDR tapping?

EMDR tapping is a technique using bilateral stimulation to reprocess negative memories and reduce stress, mimicking REM sleep processes.

How to do EMDR tapping points?

Focus on alternating taps on knees, shoulders (via butterfly hug), or hands. Tap rhythmically at about 1 per second while holding a safe place in mind.

Can I do EMDR at home safely?

Yes, for mild issues like daily stress, but for severe trauma, consult a professional to avoid re-traumatization.

What’s the difference between tapping EMDR and EFT?

EFT involves tapping on specific meridian acupoints with affirmations, while EMDR uses bilateral taps to stimulate brain sides for memory reprocessing.

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