Can You Open Your Eyes During EMDR?

Can You Open Your Eyes During EMDR?

Short Answer: Yes. You can have your eyes open during Eye Movement Desensitization and Reprocessing (EMDR), and if you are using visual eye movements for bilateral stimulation, your eyes will normally be open so you can follow the moving object or image. If you are using another form of bilateral stimulation, such as alternating sounds or tapping, you may be able to keep your eyes open or closed depending on the method and what feels most comfortable.

Key Takeaways

• Yes, you can keep your eyes open during EMDR.
• When EMDR uses guided eye movements, your eyes generally need to be open so you can follow the visual movement.
• EMDR can also use other forms of bilateral stimulation, including alternating sounds or tapping.
• With nonvisual forms of bilateral stimulation, whether your eyes are open or closed may be more flexible.
• Online and self-guided EMDR can also use visual, audio, or other forms of bilateral stimulation.
• You do not need to force yourself to keep your eyes in one position throughout an entire EMDR session.

Are Your Eyes Supposed to Be Open During EMDR?

If you are using the eye-movement form of EMDR, yes.

EMDR commonly uses side-to-side eye movements as a form of bilateral stimulation. You briefly bring a memory, thought, feeling, or other focus to mind while your eyes follow movement from one side to the other.

To follow that visual movement, your eyes need to be open.

This is one of the most recognizable features of EMDR, although eye movements are not the only way bilateral stimulation can be provided. Alternating sounds and tapping are also used. The American Psychological Association describes EMDR as combining focused attention on a memory with bilateral stimulation, typically eye movements but also tones or taps.

What If You Prefer Closing Your Eyes?

That can depend on the type of bilateral stimulation you are using.

If you are following a moving dot, light, hand, or other visual target, closing your eyes would mean you could no longer follow the visual movement. In that case, you would normally keep them open during that part of the exercise.

If you are using alternating sounds through headphones or some form of tapping, visual tracking is not required. EMDR can use tactile and auditory stimulation as alternatives to eye movements.

Some people may naturally close their eyes briefly while noticing a thought or feeling and then open them again when the bilateral stimulation begins. There is no need to turn the question of open versus closed eyes into something complicated.

The important thing is that the method of bilateral stimulation you are using works with what you are doing at that moment.

Why Does EMDR Use Eye Movements?

Eye movements are one of the best-known forms of bilateral stimulation used in EMDR.

During the exercise, your attention is divided between what you are focusing on internally and the side-to-side movement you are following. EMDR researchers continue to study exactly how this combination works, and several explanations have been proposed.

You do not need to understand the underlying theory in order to use the technique. From a practical standpoint, the eye-movement portion simply requires you to visually follow movement from side to side while also noticing the memory, thought, feeling, or sensation you are working with.

EMDR may also be used when working with experiences connected to PTSD, where certain memories or triggers can remain emotionally active.

Do You Have to Stare at One Spot During EMDR?

No.

Visual EMDR is not about staring rigidly at one point.

During bilateral eye movements, your eyes move back and forth as you follow the visual target. Between sets, you may naturally look elsewhere, blink, look down, or take a moment to notice what is coming to mind.

The process usually alternates between periods of bilateral stimulation and brief pauses to notice what has changed or what comes up next.

You do not need to worry about keeping your eyes perfectly positioned every second of the session.

What If You Lose Track of the Moving Image?

That can happen occasionally, especially when your attention shifts toward what you are thinking or feeling.

If you are doing self-guided EMDR and lose track of the visual movement, you can simply refocus on it, pause the exercise, or restart that portion when you are ready.

There is no reason to treat briefly looking away, blinking, or losing the visual target as a major problem.

The purpose is not to perform the eye movements perfectly. The visual movement is one part of the larger EMDR process.

Can You Blink During EMDR?

Yes.

You can blink normally during eye-movement bilateral stimulation.

There is no need to try to keep your eyes continuously open without blinking. Trying to prevent yourself from blinking would be uncomfortable and unnecessary.

Just follow the visual movement naturally.

Can You Look Away During EMDR?

Yes.

You may occasionally look away from the visual target, particularly between sets or while noticing a thought, feeling, or sensation.

If you are actively doing a set of visual bilateral stimulation, you will generally want to return your attention to the moving target so your eyes can follow it.

If you need a moment, you can pause.

This is especially straightforward with self-guided EMDR because you control when the bilateral stimulation starts and stops.

Does EMDR Work Only Through Eye Movements?

No.

Although eye movements are closely associated with EMDR, bilateral stimulation can be delivered in several ways.

Common examples include:

• Side-to-side visual movement
• Alternating sounds between the left and right ears
• Alternating tapping
• Other forms of rhythmic left-right stimulation

The U.S. Department of Veterans Affairs describes EMDR bilateral stimulation as including eye movements, tactile methods such as tapping or tappers, alternating auditory tones, and apps or websites that provide visual or auditory stimulation.

That is why having your eyes open is important for some forms of EMDR but not necessarily for every form.

What About Online or Self-Guided EMDR?

The same basic principle applies whether EMDR is done in a therapist's office, online with a therapist, or through a self-guided EMDR program.

If you are using visual bilateral stimulation, you watch the movement on the screen with your eyes open.

If the program provides another type of bilateral stimulation, such as alternating sounds, the visual component may not be necessary.

With Virtual EMDR, the self-guided online program, you control your own session and bilateral stimulation settings. This means you can work through the structured process at your own pace rather than having to match someone else's timing.

The important distinction is that Virtual EMDR refers here to the self-guided program. You may also see the general phrase “virtual EMDR” used elsewhere to describe therapist-led EMDR conducted remotely by video. These are different formats.

Should You Keep Your Eyes Open Between Sets?

You do not have to.

Between sets of bilateral stimulation, you may naturally keep your eyes open, close them briefly, look away from the screen, or simply pause and notice what is coming to mind.

There is no special benefit to forcing your eyes to remain open when you are not actively following a visual target.

If another set of visual stimulation begins, simply open your eyes and return your attention to the movement.

What If Keeping Your Eyes Open Feels Distracting?

If you are new to EMDR, following a moving visual target while also paying attention to a memory or feeling may seem unfamiliar at first.

That does not mean you are doing anything wrong.

You may find it becomes easier once you understand the rhythm of the process: briefly focus on what you are working with, follow the bilateral stimulation, pause, notice what comes up, and continue.

If you are using a self-guided program, you can also adjust the pace or pause when you want to.

For some people working with anxiety, staying focused on a moving visual target may feel unfamiliar at first.

Do Your Eye Movements Have to Be Perfect?

No.

You do not need perfectly smooth eye movements, and you do not need to worry about whether your eyes are moving at an exact angle.

The goal is simply to follow the visual stimulus as naturally as you can.

Occasionally blinking, looking away, or needing to refocus does not mean you have ruined the session.

EMDR is a process, not a test of how accurately you can move your eyes.

Conclusion

Yes, you can open your eyes during EMDR. In fact, when you are using the eye-movement form of bilateral stimulation, keeping your eyes open is normally part of the process because you need to follow the visual movement.

That does not mean your eyes must stay open throughout the entire session. You can blink normally, look away between sets, pause when you want to, and close your eyes during portions that do not require visual tracking.

EMDR can also use alternating sounds or tapping, so eye movements are not the only option. Whether EMDR is done in an office, online, or in a self-guided format such as Virtual EMDR, the exact way you use your eyes depends mainly on the type of bilateral stimulation you are using.