Below are some resources you can use to help reduce your symptoms between sessions or while you’re waiting for a therapy space to become available.
These exercises should be safe for anybody to use; however, if you find they increase your symptoms, please discontinue until you can see an EMDR therapist.
Bilateral Music
EMDR Music Therapy – Musical bilateral stimulation on Amazon Music. Listen with headphones for calming bilateral sounds.
One Hour of Bilateral Music on YouTube. Listen with headphones for calming bilateral sounds.
Calming and grounding exercises
Self-care video by Dr Jarero – relieve unpleasant body sensations. Includes a demonstration of the Butterfly Hug
Traumatic Stress Relief – 1stContact
Processing experiences
Flash Technique by Philip Manfield PhD – a ten minute exercise designed to reduce the negative impact of upsetting memories.
Virtual EMDR – a self-guided programme
Stop nightmares
Learn to Stop PTSD Nightmares with Dr Justin Havens