LIFE HACK: EMDR Exercises You Can Try at Home

Want a simple, DIY version of EMDR (Eye Movement Desensitization and Reprocessing) you can test out before your next therapy session? I’ve got you covered. These exercises are adapted for home use and are designed to help calm your nervous system. However, if anything feels overwhelming, stop immediately, jot down your thoughts, and bring them to your therapist—or find one if you don’t have one yet.

Ready? Grab a pen or your keyboard, and let’s dive in!

1. The Safe Place Exercise

This is an all-time therapy classic—a “calm your chaos” move that’s perfect for stressful days.

            • Step 1: Think of a conflict-free, peaceful place. This should NOT be tied to any tough memories. No childhood hiding spots or dramatic rescue scenes here! Think beaches, forests, or your couch with zero responsibilities.

            • Step 2: Get specific. What does your peaceful place look like? Smell like? Feel like? Write it all down.

            • Step 3: Sit somewhere comfy, close your eyes, and visualize your spot while gently tapping your feet one by one or swaying side to side. This activates bilateral stimulation, helping your brain lock in that peaceful vibe.

Boom! You’ve now got your mental escape hatch. Pro tip: Practice this when you’re calm so it’s ready to use in high-stress situations.

2. The Big Feelings Container

When life feels loud and overwhelming, this one’s for you.

            • Step 1: Imagine a giant space big enough to hold all your feelings—a football field, a meadow, or even a galactic storage unit. Get creative; your brain is your playground.

            • Step 2: Identify 2-3 tough emotions or thoughts. Got them? Now, give them a color or shape. Maybe your anger is a red triangle, or your sadness is a gray cloud.

            • Step 3: Picture yourself placing these feelings somewhere safe in your big space—a box, a tree, or floating gently like balloons. This isn’t about getting rid of them; it’s about setting them aside for now.

            • Step 4: While imagining this, sway side to side or tap your feet. Feel the tension start to fade? Magic.

3. Find Your Inner Wise One

Here’s a twist: Let your imaginary mentor help you through a tough situation.

            • Step 1: Think of a current challenge—but keep it manageable for now. Miscommunication at work? A tough habit you’re trying to change? Got it? Good.

            • Step 2: Imagine the feelings tied to this challenge. Where do you feel them in your body? Write it down, then tap your feet or sway for one minute while focusing on it.

            • Step 3: Now, pause. What’s coming up? More frustration? A bit of clarity? Write that down, too.

            • Step 4: Picture the wisest person you can think of sitting next to you. It could be Michelle Obama, the Dalai Lama, or even your great-grandmother. Ask them: “What do I need to get through this?” Let their wisdom guide you while you keep swaying or tapping.

Remember: These exercises are like training wheels for your brain. They work best with regular practice and guidance from a therapist. If nothing else, you’ve now got a mental toolkit with a side of humor. Happy hacking!