How to Get Started With EMDR on Your Computer

How to Get Started With EMDR on Your Computer

Short Answer: Getting started with Eye Movement Desensitization and Reprocessing (EMDR) on your computer is straightforward. You need a desktop or laptop computer, a reliable internet connection, and a comfortable place where you can focus. Online EMDR can be done with a therapist through video sessions or independently using a structured self-guided program. Once you open your chosen program, you can follow the instructions to prepare for your session, choose what to focus on, and begin using bilateral stimulation.

Key Takeaways

• You can do EMDR on a desktop or laptop computer without purchasing specialized equipment.
• A reliable internet connection, comfortable seating, and a screen large enough to follow eye movements are the main requirements.
• Online EMDR is available in both therapist-guided and self-guided formats.
• Self-guided programs walk you through choosing a focus, using bilateral stimulation, and completing a session.
• You can take breaks and work at a pace that feels comfortable for you.

How Does EMDR Work on a Computer?

EMDR is a therapeutic approach that involves focusing on a distressing memory, thought, feeling, or experience while using bilateral stimulation.

Bilateral stimulation means alternating stimulation between the left and right sides. In an online EMDR session, this may involve:

• Visual stimulation: Following an object moving from side to side across your computer screen.
• Audio stimulation: Listening to sounds that alternate between your left and right ears through headphones.
• Tapping: Alternating taps on the left and right sides of your body.

The computer provides a convenient way to follow visual or audio instructions while working with a specific memory or emotional concern.

For example, you might focus on an uncomfortable memory while following a moving object on the screen. After a period of bilateral stimulation, you pause and notice whether your thoughts, feelings, or reactions have changed.

This process can be guided by a therapist or presented through an online self-guided program.

What Do You Need to Get Started?

You do not need an elaborate setup to begin EMDR on your computer.

A few basic items can help you prepare.

A Computer With a Comfortable Screen Size

A desktop or laptop computer provides enough screen space to follow visual bilateral stimulation comfortably.

Position the screen where you can easily see the moving object without straining your eyes or repeatedly turning your head.

You do not need a particularly expensive computer or an oversized monitor. The important thing is being able to follow the instructions and visual movements comfortably.

A Reliable Internet Connection

Online EMDR programs generally require an internet connection to access the session and its instructions.

Before beginning, check that your connection is working and that the program loads properly.

Headphones or Earbuds

Headphones are useful when EMDR involves sounds alternating between the left and right ears.

Stereo headphones or earbuds allow you to hear this alternating audio clearly.

If you are using visual stimulation without audio, headphones may not be necessary, depending on the program.

A Comfortable Place to Sit

Choose somewhere you can sit comfortably and concentrate.

A bedroom, home office, or another reasonably quiet area can work well.

You do not need a completely silent room. Simply minimize distractions where possible by closing unnecessary browser tabs, silencing notifications, and choosing a time when interruptions are less likely.

How to Start Your First EMDR Session on Your Computer

The exact steps depend on the online EMDR service you choose, but most sessions follow a similar general process.

Step 1: Choose Your Online EMDR Format

There are two main ways to do EMDR on your computer.

Therapist-guided online EMDR: You connect with an EMDR therapist through a video appointment. The therapist guides you through the session in real time.

Self-guided online EMDR: You access a structured program that provides instructions and guides you through the process independently.

If you prefer to work on your own schedule, a self-guided format allows you to decide when to begin and how quickly to move through the session.

Step 2: Open the Program and Review the Instructions

If you are using a self-guided program, open its website on your computer and sign in if required.

Take a few minutes to familiarize yourself with the instructions.

Depending on the program, you may be introduced to the session structure, shown how bilateral stimulation works, and given instructions for pausing or adjusting settings.

You do not need to memorize every step before beginning. A structured program provides guidance as you move through the process.

Step 3: Choose What You Want to Focus On

EMDR generally involves identifying something specific that you want to work on. This is often called a target.

A target might be:

• A distressing memory
• An upsetting situation
• A recurring negative thought
• An uncomfortable feeling connected to an experience
• A negative belief about yourself

For example, instead of trying to address every stressful experience in your life, you might focus on one particular situation that continues to bother you.

You do not need to recall every detail or have everything figured out beforehand.

A structured self-guided program can help you identify and clarify your focus as you move through the session.

Step 4: Begin Bilateral Stimulation

Once you have selected your focus, the session will guide you through bilateral stimulation.

If you are using visual stimulation, you will typically follow an object moving from one side of your computer screen to the other with your eyes.

If you are using audio stimulation, sounds may alternate between your left and right ears.

While following the stimulation, you briefly bring your chosen memory, thought, or feeling to mind.

You may notice thoughts, emotions, images, or changes in how you feel about the experience.

There is no need to force a particular reaction or make something happen. Follow the session instructions and notice what comes up naturally.

Step 5: Pause and Notice What Has Changed

EMDR sessions usually include opportunities to pause between periods of bilateral stimulation.

During these pauses, you may be asked to notice:

• Whether the memory feels different
• Whether your emotional reaction has changed
• Whether another thought or feeling has come to mind
• Whether you notice any physical sensations

Not every pause produces an obvious change. You may notice something different, or you may feel much the same.

The purpose is to observe your experience rather than try to produce a particular result.

Step 6: Complete the Session at Your Own Pace

As you progress, follow the instructions for completing and closing the session.

You may be asked to reflect on your experience, consider a more helpful belief, or notice how you feel when thinking about your original target.

With self-guided EMDR, you can also pause or stop whenever you choose.

Afterward, you might take a few minutes to write down anything you want to remember for a future session.

Using Virtual EMDR on Your Computer

Virtual EMDR is a specific online, self-guided EMDR program designed to guide users through structured sessions without requiring a therapist to be present.

This is different from therapist-guided EMDR conducted remotely through a video appointment, which is also sometimes called “virtual EMDR.”

With the Virtual EMDR self-guided program, you can access the program through your computer, follow the instructional materials, choose what you want to work on, and move through the guided session.

The program also allows you to select and adjust available bilateral stimulation settings and manage your own pacing.

Virtual EMDR recommends using a computer or large-screen tablet and headphones. Smaller tablets and mobile phones are not recommended because they provide less room for the visual eye movements used in the program.

For a first session, Virtual EMDR suggests setting aside approximately 30 minutes so you have time to become familiar with the instructions and process.

Tips for a Comfortable Computer-Based EMDR Session

A few practical adjustments can make using EMDR on your computer easier.

Position your screen comfortably. Sit at a distance where you can follow visual movements without straining your eyes or neck.

Reduce screen glare. Adjust the lighting or screen position if reflections make the moving object difficult to see.

Check your headphones. If you are using alternating audio stimulation, make sure you can hear clearly through both ears.

Give yourself enough time. Choose a period when you can pay attention without feeling rushed.

Adjust your pace when needed. If you become distracted, tired, or simply want a break, pause the session. You can decide whether to continue or return another time.

You do not have to create a perfect environment. A comfortable computer setup and enough time to focus are usually sufficient.

Conclusion

Getting started with EMDR on your computer does not require complicated equipment or extensive preparation.

A desktop or laptop computer, reliable internet access, and a comfortable place to focus are usually enough for an online session. Headphones can also be helpful, particularly when the program uses alternating sounds.

Whether you choose therapist-guided online EMDR or a structured self-guided program, the main steps involve understanding the instructions, choosing a focus, following bilateral stimulation, and noticing your responses.

You can begin by learning how the process works, becoming familiar with your computer setup, and moving through your first session at a pace that feels manageable.