Before you begin

This is a self-guided EMDR session. It follows the structure a trained therapist would use, but it is not therapy, and it is not a substitute for a therapist.

EMDR works by bringing a difficult memory to mind while your attention moves rhythmically from side to side. Distress often rises before it falls. That is normal, but it does mean you should only do this if you feel steady enough to sit with something hard for a while.

Please don’t use this right now if:

You are in crisis, or having thoughts of harming yourself.
You are working through complex, repeated, or childhood trauma. That needs a professional alongside you.
You have epilepsy or are prone to seizures. This uses a rhythmic moving visual, which can be a trigger.
You feel unsafe, intoxicated, or unable to stop if it becomes too much.

You can stop at any moment. Stopping always takes you to a grounding exercise first, so you will never be dropped mid-way.