Freedom to Heal

FREEDOM
to
HEAL
A Guide to EMDR on your own terms
Online Self-guided
Eye Movement Desensitization & Reprocessing

To everyone who has …
… known the never-ending night of Depression

… journeyed into the deep abyss of Grief
… shaken the cold hand of Anxiety
… lived with the demons of PTSD

You are stronger than you believe
This book is for you

Freedom to Heal: A Guide to EMDR on your own terms
Table Of Contents
Yes, you CAN do EMDR therapy on your own! 4
The case for self-guided healing 7
Change the Brain, Stop the Pain The EMDR Breakthrough 13
What can EMDR be used for? 18
Virtual EMDR Success Stories 19
Getting started with Self-guided EMDR 26
Step-by-Step guide to EMDR 28
Self-Guided EMDR: Quick Reference Guide 37
About Virtual EMDR 39
EMDR Resources 40
www.VirtualEMDR.com
#1 Online self-guided Eye Movement EMDR program
© 2020 Virtual EMDR LLC

www.VirtualEMDR.com Page 3
About this book
Eye Movement Desensitization and Reprocessing (better known as "EMDR") is an
unparalleled break-through in the treatment of emotionally-charged mental
disorders, including Post-Traumatic Stress Disorder (PTSD), trauma, anxiety, panic,
depression, addiction, grief, phobias, fear, and many more.
EMDR has been used by millions of people over the past 30 years. It is one of the
most extensively researched and scientifically-studied therapies, consistently
proven to deliver results faster, more effectively, and longer-lasting than
traditional treatments.
In this book, you will learn how EMDR works and how it can be used on your own in
the privacy of your home, without requiring a therapist.
You'll also be introduced to Virtual EMDR, the #1 self-guided online EMDR program
designed for anyone who wants to harness the full healing power of EMDR on their
own terms - anonymously, affordably, and anytime.
Since 2014, Virtual EMDR has helped over 10,000 people eliminate emotional pain
from their lives - affordably, anonymously, and effectively. So can you.

When Virtual EMDR was launched in 2014, in our first year we only got 3 clients… and
over 50 outraged emails from therapists and professional associations:
“You can’t allow people to do EMDR therapy on their own!”
Don’t get us wrong: We have tremendous respect for the role of therapists (many
of whom collaborated with us on the development and testing of Virtual EMDR),
and the important work they do every day in enabling their clients’ healing.
“It’s irresponsible”
“Only a therapist is allowed to show clients how to do this!”
Yes, you CAN do EMDR therapy on your own!
Now, after five years and after delivering tens of thousands of successful Virtual
EMDR sessions, we can confidently say that EMDR therapy be quickly and
effectively done on your own.
can
Yes, while it is true that there are some people for whom doing EMDR with a
therapist is advisable (such as those who are at risk of dissociation disorders, or
who suffer from highly complex conditions), for the large majority of people, the
emotions stirred up from doing EMDR on their own can be reasonably managed
with common sense and a little preparation.
If you can manage even some of the complicated aspects of your
daily life (as many of us do), you are also more than capable of
deciding whether and when to stop and seek professional support,
or if you want to move forward on your own terms.
For many people, being able to access the many benefits of EMDR to heal on your
own terms – anytime, anonymously, affordably – far outweigh any potential
difficulties. With three decades and millions of sessions under its belt, EMDR
protocols have evolved to a structured science that almost anyone can apply on
their own.

Self-guided healing (whether used on its own or as a complement
to therapist-guided sessions) can overcome these limitations and
allow more people to successfully get the mental health help they
need, whenever they need it.
Why struggle needlessly from emotional distress, when there is effective, proven,
science-backed EMDR treatment that can easily and quickly relieve your pain?
Thousands of first-hand experiences have proven that self-guided EMDR therapy
can effectively heal many emotional disorders, ranging from post-traumatic
stress disorder (PTSD), depression, anxiety, to anger issues, addiction, fear and
phobias, and even grief. Even decades of chronic emotional pain from childhood
trauma can be successfully resolved with just a few sessions of EMDR.
So welcome to self-guided EMDR. Whether you decide to try Virtual EMDR (by
starting your free trial today) or follow the steps in this workbook on your own,
step is the right step – if it leads you closer to living the pain-free life you
deserve. I invite you to start harnessing the amazing power of EMDR on your own
terms right now.
any
Personally speaking, this therapy changed my life. It is my sincere hope that it can
do the same for you.
Wishing you strength and positivity on your healing journey,
Founder
Jeff Tejcek
But traditional therapy has its limitations, primarily in terms of availability,
accessibility, cost, and privacy.

6
Kat S.
California
My doctor wanted to prescribe medication for my
Depression and PTSD, but after reading the side effects,
I didn't want to take it.
I wanted something natural I could do in the privacy of
my own home. I went online and found Virtual EMDR.
My results with Virtual EMDR were almost instant! In just
3 sessions, I saw visible results. I finally have my life
back!
Ros W.
London, UK
Thank you, Virtual EMDR! You are saving lives.
For years, I was trapped indoors with panic attacks and
suicidal thoughts. I could not walk down a street
without clenching my fists.
After using Virtual EMDR just 5 times, I am now able to
do "normal" things that were unthinkable even a week
ago!
I just spent a "normal" weekend with my family.
The healing and reconnection I'm feeling to myself is
just incredible. Thank you so much!

The case for self-guided healing
Are you one of the 8 in 10 people who don’t get the help that you need to heal
from emotional and mental pain?
While the need for mental healthcare has never been greater, access to
treatment has also never been more restricted.
Regardless of where you live, getting mental health care is challenging due to:
Prohibitive cost and insurance restrictions
Mental health treatment is expensive! A single session with a therapist typically
costs from $100 to $300, while a full course of 4-12 sessions easily runs into
thousands of dollars. This puts it financially out of reach for most people.
For many people living with emotional pain, you are not just fighting
the inner demons inside your head.
You are also fighting the uphill battle to get help.

The obstacles are similar whether you are privately insured, employer-insured, or
qualify for public healthcare. Some studies from countries with publicly-funded
healthcare, such as the UK and Canada, suggest that only about 1 in 4 people
who need mental healthcare actually get it, and often only after long wait-times
of weeks or months – which is, in some cases, too late.
Even with insurance, coverage for mental health care is often excluded or heavily
restricted. For example, many insurance plans will only pay for treatment after a
condition has been formally diagnosed or meets certain severity levels.
Sometimes there are also limits placed on the number or frequency of sessions.
In addition, requirements on pre-approvals, co-payments, payout limits, provider
network restrictions, and common insurance clauses effectively make it
challenging (to say the least) to access insurance-paid mental health care in an
adequate and timely manner.
And the situation is unlikely to improve. With ever-increasing budget pressures on
governments, insurers, and employers, if anything, access to mental health
coverage will likely become more restrictive.
For example, Virtual EMDR provides a full month of unlimited sessions for less than
the cost of 1 single session with a therapist!
As anyone who is already struggling emotionally can appreciate, the last thing you
need is the additional stress of wondering if you can afford treatment.
Melissa J.
Ottawa, Canada
I needed something that was cost-effective after being
laid off from my job and losing my medical benefits.
Virtual EMDR offered what I needed: an affordable
program I could do in my own time, without
compromising the effectiveness of the healing.
Self-guided healing makes treatment accessible to everyone,
not just those who can afford it or are insured.

Immediacy of help when you need it most
Even for those fortunate enough to have access to a therapist, your therapist is
often not available when you need them most.
As anyone who has lived with this knows too well, your symptoms can pop up
unpredictably, anytime, anywhere (and often at the most inconvenient
moments), triggered by random images, unexpected interactions, or traumatic
thoughts. Rarely are you able to schedule your symptoms to show up only during
your weekly one-hour therapist appointment.
With self-guided EMDR therapy sessions, you have the freedom to get help
anytime night or day whenever your symptoms show up. Stay “in the moment”
and work with your symptoms while they are most raw and fresh. And in less than
40 minutes (the average length of a Virtual EMDR session), you can feel better
and get back to your normal life.
Sarah W.
Atlanta, GA
If you are doing EMDR with a therapist, you have a
scheduled time and you have to be able to pull up your
feelings at that time.
With Virtual EMDR, any times my trauma symptoms pop
up, I can just go instantly and address them. I feel like it
is a lot more effective, because I can stay "in the
moment" with what my emotions and work with them
as soon as they come up.
In fact, data from 5,000 Virtual EMDR sessions show that the
majority of sessions are done after 6 PM at night and before 6 AM
the following morning - times when therapists are unavailable.

Practicalities and logistical challenges
Even listing the practical details of to-dos is exhausting: researching types of
treatment, finding a practitioner in your area, setting up appointments, taking
time off work or finding childcare so you can get to your appointment, not to
mention getting insurance pre-approval and dealing with billing paperwork.
For anyone already struggling emotionally, it can fell completely overwhelming to
deal with the logistical challenges of getting help.
And for everyone else, adding more to-dos to your over-scheduled life creates
more stress. Little surprise then that many people put off getting help for as long
as they can.
For people living with depression, it can be challenging to get out of
bed - much less out of the house and across town.
For those with severe anxiety and fear of social interaction,
the apprehension from just thinking about these tasks can grow
exponentially - until they become insurmountable obstacles.

Fear and Stigma
In surveys, the overwhelming number of respondents say that they do not seek
help for their condition because of fear and stigma. Whether real or perceived,
many people fear discrimination in the workplace, school, and social circles if they
are associated with a mental disorder. Sadly, many whose conditions were made
known have faced cruel labels such as “dangerous”, “unreliable”, “difficult”,
“trouble”, “manipulative”, and “attention-seeking”.
No matter where you live, the fear and stigma surrounding mental health is very
real and present.
Diana C.
USA
I initially completed a couple of EMDR sessions with my
therapist, but it became difficult to schedule on-going
sessions, drive 1.5 hours each way, and pay $250 per
session. I began searching for online EMDR options and
was very excited when I stumbled across Virtual EMDR!
In less than a week, I have already completed 3
sessions which would have been logistically and
financially impossible! I love that I can do an EMDR
session whenever I need it, or even when I just feel in
the mood to continue making progress in an area.
Self-guided EMDR allows you the freedom to access treatment on your own
terms – without worrying about logistics.
Stigma stops people from getting help, even when cost and accessibility is not an
issue.
Imagine: In less than the time you would take to travel to your
therapist's office, you could actually complete your Virtual EMDR
session - and be well on the way to feeling better!

Alfred G.
USA
As an adult, I found myself internalizing the shame of a
mother who had abandoned me. I was abusing,
scarring, and abandoning myself daily. It was all I knew.
I began recovery 25 years ago, but little change ever
happened. I was hiding behind my false self in front of
the half-dozen therapists who came in and out of my
life.
Virtual EMDR allows me the CHOICE of using it. Nothing
forced - I can if I want, I won't if I'm unwilling.
Being responsible for my own decisions for the first
time in my life is priceless to me.
Yesterday, while using Virtual EMDR, something in me
changed. My false self fell aside. I felt relaxed, peaceful,
and unafraid. All I can say is, Virtual EMDR works!
Among police, firefighters, medical professionals, and the military, there are many
who are reluctant to take advantage of their workplace-provided mental health
benefits. They understandably fear the potential damage to their careers and
reputation should managers, co-workers, or clients find out.
For others, it may be your family, friends, teachers - or even your doctor - who are
the people that fail most to understand and encourage you to get help. Whether
intentionally or unintentionally, they may instead react with fear, distrust,
avoidance, or reject the importance of seeking treatment.
Virtual EMDR was intentionally designed so that no personal details are required to
set up an account and use it (you can even create a new email address for your
Virtual EMDR account if you wish), ensuring full anonymity and privacy at all times.
Self-guided EMDR provides full anonymity - and with it,
the ability to get effective help - without fear of shame or stigma.

The EMDR Breakthrough
Change the Brain, Stop the Pain
If this is the first time you are hearing about EMDR, congratulations! You have just
stumbled on one of the most powerful secrets of mental health treatment.
Since its accidental discovery in 1989 by psychologist Dr Francine Shapiro, EMDR has
evolved from its initial application to PTSD patients - into a scientifically-validated
therapy which can be applied to a broad range of emotional disorders. Today,
EMDR is widely used to treat anxiety, depression, grief, addiction - even stress and
unwanted behaviors, such as anger.
In just 30 years, EMDR (Eye Movement Desensitization and
Reprocessing) has proven to be the revolutionary breakthrough
that has transformed the lives of millions of people worldwide –
and which has the potential to transform your life too.

EMDR was discovered by accident by
psychologist Francine Shapiro in 1990.
While out walking one day, she noticed her
eyes moving from side-to-side while she was
thinking disturbing thoughts.
She began to experiment with controlling her
eye movements – and found that she could
instantly lessen the emotional distress linked
to her negative thoughts.
Excited, she began to test her discovery with
PTSD patients – and they too experienced
similar immediate results.
Thus, EMDR was born.
Getting to the root of pain: Why EMDR is so effective
Most traditional treatment for emotional disorders, such as pills, drugs and types
of talk therapy, seek to numb or reduce the symptoms. With these treatments,
even if the symptoms abate for a while, they quickly return when the effects wear
off or treatment is stopped.
Quite simply, EMDR is effective because it goes directly to the ROOT CAUSE of the
emotional pain, which is the traumatic memory or associated negative self-belief.
For example, for someone who experiences recurring symptoms arising from
childhood trauma, EMDR helps him to finally resolve the emotional associations of
those childhood memories, which have led him to believe he is weak or unlovable.
The source of the pain is eliminated - permanently, effectively, and immediately.
When we experience trauma, the brain “freezes” and does not
process memories properly, causing these memories to get stuck.
Similarly, the emotions attached to these memories (which are
heightened emotions such as anger, fear, and panic) are not
properly processed - and repeatedly replay when triggered.

Why "Eye Movement"?
If you're like many people, you've probably wondered about the connection
between "Eye Movement" and emotional trauma. (Or, more likely, the first time
you heard the term, you thought it was about improving your vision!)
Scientists believe that during REM sleep, our brains process what we experienced
during the day, including any emotional associations that we attach to these
experiences.
Contrary to common misconception, EMDR does not delete the memory from
your brain! It simply changes the emotional associations that you have attached
to the memory – transforming these from negative, disempowering emotions
(such as anxiety, fear, or anger) to positive, empowering emotions (such as
power, confidence, or joy).
The “eye movement” part of “Eye Movement Desensitization and
Reprocessing” (EMDR) replicates Rapid Eye Movement (REM) sleep,
which is a core part of how we naturally process memories.
EMDR provides a structured scientifically-proven pathway for you
to access and re-process these maladaptive memories.

EMDR Research
As you can expect, by altering the neural associations in your brain, EMDR delivers
lasting results. In research studies, the majority of people report that they are
able to maintain the positive effects of EMDR for months after their sessions – in
many cases, permanently. In comparison, for talk therapy and medication, the
effects generally wear off soon after the treatment is stopped.
Areas in red show hyper-activity in the parts
of the brain associated with anxiety, depression, and concentration
Brain Scans Before vs After EMDR Sessions:
Research studies have consistently shown that EMDR is
than most common mental health treatments,
including medication, talk therapy, and cognitive behavioral therapy (CBT).
Here’s a small sample of the research findings:
more effective, faster-
acting, and longer-lasting

7 in 10 studies of randomized controlled trials report EMDR therapy to
be more rapid and more effective than trauma-focused CBT

84% to 90% of PTSD patients suffering from single-incident trauma no
longer had symptoms after only 3 EMDR sessions. In another study, 77%
of combat veterans reported that they were free of PTSD symptoms
after 12 sessions

7 of 14 (or 50%) of depression patients treated with EMDR experienced
full remission from their symptoms after just 4-12 sessions, compared
to 25% of those who received standard non-EMDR treatment

Wen M.
Ontario, Canada
Previously, I tried lots of talk therapy, CBT, and
humanistic types of counselling, but personally I felt
they were too naïve.
The trauma is rooted so deeply and I needed
something stronger.
EMDR went to the root of my childhood memories.
After my first two Virtual EMDR sessions, when I slept I
started reprocessing and remembering all those
suppressed memories from my childhood. That's when
I knew I was on to something.

This can include what psychologists refer to as trauma (such as war, sexual
assault, natural disasters, terror attacks, plane crashes), as well as
trauma (common examples being interpersonal conflict, infidelity, divorce,
financial worries, and major life changes).
“Big T”
“small t”
What can EMDR be used for?
The applications for EMDR have increased exponentially since Dr. Francine Shapiro
used it to treat her first batches of PTSD patients, who were war veterans and
survivors of sexual assault.

Post Traumatic Stress Disorder
(PTSD)

Childhood trauma

Anxiety disorders

Social anxiety

Panic attacks

Phobias

Fear

Depression

Anger and other unwanted
emotions

Grief

Addictions

Performance issues

Stress

Low self-esteem

Sleep disorders
Did You Know?

Standard EMDR Protocol

Depression

Anxiety

PTSD & Trauma

Grief & Loss

Phobias & Fears

Addictions
Your Virtual EMDR subscription
comes with full unlimited access
to ALL these EMDR programs :
Select the most appropriate
protocol for each session - to
help you heal more effectively
Common conditions that EMDR can treat includes:
Today, EMDR can be used to treat almost any disturbing memory or
experience that causes an emotional reaction.

Virtual EMDR Success Stories
Unsure if EMDR can work for you?
Here are real-life stories from some of the thousands of people who have used
Virtual EMDR to overcome emotional pain from Trauma, Anxiety, Grief, and more.
No matter where you’re at on your healing journey, whether you are starting out or
have been dealing with pain for years – let EMDR's healing power help you live free.
MaryAnn T
Childhood Trauma and PTSD
I don’t remember much of my childhood. I
was cruelly teased by other children to a
point where I just became an introvert.
As an Air Force veteran, MaryAnn received compli-
mentary access to Virtual EMDR under our “Give
back to those who give” initiative for military, first
responders, and others who serve their
communities.
It wasn’t until I began EMDR treatment that
I could finally recall the memories I had
suppressed. It helped me to open my
feelings.
I found I was able to recall more and more
with each Virtual EMDR session. Virtual EMDR
made me feel that I could finally face the
pain I had buried for so long.
Having done both in-person and online
EMDR sessions, I have to say that Virtual
EMDR has worked better than the live
sessions. Frankly, it’s worked better than
anything I’ve tried!
Illustrative image used to provide anonymity

Michelle B
Grief & Loss
I lost my son to suicide just a few days
short of his 21st birthday.
Today I finally went to therapy, and my
grief counsellor recommended Virtual
EMDR to me. I am so glad she did!
After just my first Virtual EMDR session, my
pain went from 8 to 1!
Before I did this session, I believed the pain
of losing my son and the traumatic
memories of his passing would always stay
with me. I also believed he was still
suffering, alone on the other side.
The tragic circumstances surrounding his
death, and the loss suffered by his wife
and son, caused me tremendous pain and
anxiety. I also began to fear that other
tragic things could happen, which made
me tense, stressed and fearful.
Thank you, Virtual EMDR, for giving me
courage and power to change my life.
For the first time since this happened, I can
feel at peace. I'm no longer afraid. In fact, I
am happy!
After the session, I now believe that he is
safe with our Father, and he can still be
alive in our hearts. I now know that I have
the power to stop my thoughts from
robbing me of being happy TODAY. There
is still so much life for us to live!

Shelly B
Alcohol Addiction
I never thought I could be happy.
I came from a pretty rough childhood. It was
routine to watch my mother do drugs or to be
sexually inappropriate right in front of me.
As a 9 year old, I remember sitting alone in the
back of the car while she “ran inside real
quick,” which I now know was her going into her
dealer’s house to buy meth and cocaine.
All my adult life, I drank like a fish to numb my
pain from the childhood trauma.
At my lowest point in my drinking career, I
woke up in a park downtown. My wallet was
gone, as were my shoes. I had a black eye, but
no idea what had happened.
Then I took the chance and did the work on
myself to get better. I started going to AA,
which is where I first heard of Virtual EMDR.
Virtual EMDR helped me to finally make peace
with my abusive childhood, allowing me to get
some distance from acting out with alcohol.
I did a couple of sessions every week. And if I
felt the craving to drink, I would immediately
do a session to shut down the desire.
The more time passed with me not drinking, the
easier and easier it became. Virtual EMDR made
the desire smaller, and the allure of drinking
had little power.
I’m finally able to stop living my life at the
bottom of a bottle, which is a pretty horrible
place to be!

Mike L
Depression and Anger
I was in the service (Army) and have had
behavior problems for years that I have
not been able to make sense of.
Virtual EMDR does what it says it does!
Virtual EMDR does what it says it does! It
disempowered the negative emotions
inside, uncovering the deep-down issues
that our conscious minds can’t access, and
bringing them to the surface to be dealt
with.
I don’t know how it works – but it does!
As an US Army veteran, Mike received
complimentary access to Virtual EMDR under our
“Give back to those who give” initiative for military,
first responders, and others who serve their
communities.
Things that used to trigger a response no
longer set me off. I feel at ease, finally in
control.
I would absolutely recommend Virtual
EMDR to everyone dealing with anger,
depression, and other unwanted emotions.
I have anger, depression, and irritability
that gets set off over the smallest things
and then would last for days.

Jon O
Self-Esteem
For as long as I can remember, I
suffered from low self-esteem.
I repeatedly told myself:
“I am worthless"
"I am shameful"
"I am wrong"
"I am too needy”
Now, after using Virtual EMDR, I can
finally believe that:
‘I am worthy of love"
Thank you for opening the door to self-
love for me.
"I am attractive"
"People love me"
I decided to try Virtual EMDR because I
had seen others succeed with it.

Wendy W
Professional Anxiety
This was my second Virtual EMDR session
in 2 days.
I started the session feeling shameful
feelings of professional inadequacy and
incompetence.
I ended the session laughing and
laughing… until I was crying. I realized how
ridiculous I’ve been treating myself.
For the first time, I realized how clever I’ve
been to create my life and
circumstances! Lots of self-love poured
through me. I told myself, “I'm always with
you and love you".
The privacy to heal in my home where I
have complete privacy to laugh and cry
and speak to myself is amazing! I have no
self-consciousness or restrictions..
I’m looking forward to many more sessions
of Virtual EMDR!

Bonnie R
Stress
Over the past year, stress from
personal setbacks had caused me to
experience chronic hives, anxiety, and
high blood pressure. My doctor told me
I was at the point of a potential stroke.
Even though I have always seen myself
as a warrior, the trauma had affected
me so deeply that I began to doubt
myself. I believed that I was powerless
to control what was happening.
My doctor suggested using EMDR to aid
my emotional healing, in addition to
the physical healing.
Within a few sessions, Virtual EMDR
helped to change my negative beliefs
to positive ones. I am once again
excited for the future!
Thank you, Virtual EMDR, for helping me
get from broken to beautiful!

Melissa J.
Ottawa, Canada
Even though I didn’t understand what was happening,
by just following this little dot on the screen, like I was
playing a computer game, I was actually healing...
Right away, my emotional distress (on a scale of 1 to 10)
significantly went down when thinking of my traumatic
experiences. I noticed an immediate sense of relief.
And in the long term, my repetitive use helped me to
ground myself, and be able to handle my triggers with
stability and ease.
Getting started with Self-guided EMDR
It is easy to get started with EMDR, even if you have never done it before.
By simply following each of the clearly-defined steps in the prescribed sequence,
you will quickly begin to experience the healing power of EMDR – first, as you
“desensitize” negative emotions (such as fear, pain, anger), and next, as you
replace them with new positive and empowering emotions (such as power,
confidence, hope).
Although deceptively simple, you can trust that EMDR is hard at work in your brain,
helping you to heal – even when you aren’t aware of it!
With millions of sessions done since it was developed in the 1990s,
EMDR has evolved to a structured science that almost anyone can
do without a therapist, either on your own or using a self-guided
program like Virtual EMDR.

Grounding Techniques
EMDR often brings up strong intense emotions during your session. You may even
be sad, scream, cry, laugh, or get angry.
At any time during your session, if you begin to feel unsafe or emotionally
overwhelmed, take a brief pause to re-compose yourself.
Simple grounding techniques you can use include:

Take 10 slow deep breaths, focusing on each inhale and exhale

Stand up and walk mindfully around your room, or step outside for a short
walk

Close your eyes and listen to soft calming music

“Safe Space” visualization: Close your eyes and visualize being in your “safe
space”, which is any peaceful and safe environment that makes you feel
relaxed, happy, and secure
Wrap your arms around your upper body, with each hand
touching the opposite upper arm. Tap your arms lightly with fluttering fingers
like the wings of a butterfly
“Butterfly Hug”:
Take as much time as you need. Continue with your session only
when you feel safe and back in control.

The 5 steps followed by Virtual EMDR are:
Step-by-Step guide to EMDR
Virtual EMDR follows the established sequence for EMDR used around the world.
While therapist-guided sessions often follow an 8-step process, this can be
adapted to a 5-step process for self-guided EMDR sessions, as the initial steps
(such as sharing your history with the therapist) are less relevant.
Step 1: Preparation
Get physically and mentally prepared for your session. Find a quiet place where
you will not be disturbed for the next 30 minutes. Turn off your phone and other
disturbances.
Review the and familiarize yourself with 2 techniques you
can use if needed.
Grounding Techniques,
If using Virtual EMDR, log in to the program from your computer or tablet (Note: Do
not use your mobile phone, as the small screen size does not allow for sufficient
side-to-side eye movement). Put on your earphones. You do not need any other
equipment.

If there are multiple Targets associated with your pain (for example, childhood
trauma stemming from prolonged abuse), pick your Target as:

Earliest memory you can recall

Incident that causes you the most pain, if you cannot recall the earliest
event
If using Virtual EMDR, the program will guide you in selecting the right target for
your session.
To begin each session, select a “Target” that you want to work on.
Step 2: Target Identification
Targets are mental snap shots, short stories, or mental movies of
the problems or issues that are causing you emotional pain.
Targets can be disturbing memories, thoughts, feelings, body
sensations, or defining life situations.

Next, you are going to identify some negative (disempowering) beliefs that you
have associated with this Target.
While holding this mental snapshot in your mind, notice what is coming up in terms
of:

Visual images, smells, or sounds

Feelings

Physical sensations (note where you are feeling these in your body)
Examples of include:
disempowering beliefs
Describe these here:

I am helpless / worthless / unlovable / weak

I will never be happy / whole again

I can’t trust anyone

It was my fault / I deserve this
Write down 2 here:
disempowering beliefs
Write down the level of Emotional Distress that you feel when you think
about this target (1 = no distress, 10 = extreme distress)
Once you have selected your Target, bring up a mental snapshot that reminds
you most vividly of it. It may be an image of a place, person, or event – whatever
triggers an emotional reaction in you. Often, this is something you deliberately
avoid thinking about because of the unpleasant sensations it evokes.

Eye Movement consists of applying bilateral (left-right) stimulation while holding
the thought of your Disempowering belief in your mind.
If you are using Virtual EMDR, bilateral stimulation will be done using the online Eye
Movement Tool which features fully customizable settings. Follow the directions in
the program for selecting the size of the moving object, speed, sound,
repetitions, time limit, and other elements that maximize your healing.
These are several types of bilateral stimulation you can use in EMDR:
In this step, we will first reduce (or “desensitize”) the negative emotion that you
are feeling. Later on, in Step 4, we will introduce (or “install”) new empowering
beliefs in their place, also using Eye Movement.
Now that you have your Target and disempowering beliefs, you are going to use
Eye Movement techniques to address them. This is the step where the healing
takes place, as your brain re-processes the traumatic memory causing the pain.
Step 3: Desensitization

: Hold your finger in
front of your face about 18” (30
cm) in front of your eyes. Move
your finger from side to side. Follow
it with your eyes without moving
your head. Start with a slow
speed, and gradually experiment
with moving your finger faster.
Moving Finger
If you are doing this without Virtual EMDR, you can use one of the following bilateral
stimulation techniques:
Cross your
arms in front of your body in a
"butterfly hug" until your hands
touch the opposite upper arm.
Alternately pat each arm in a slow
steady rhythm.
Tapping your arms:
: Sit comfortably
with both feet touching the
ground. Place your palms on each
upper thigh. Now, lift your palm
and tap your thigh alternating
between left and right. Follow a
slow steady rhythm.
Tapping on thigh
Whatever method you choose, apply the bilateral stimulation while bringing up
the target and disempowering beliefs and hold these in your mind.
Start with of bilateral stimulation.
2 minutes

Some tips as you do Eye Movement

You do not need to fully resolve your emotional distress to get to rating
“1” (no distress). Often, it will require several sessions to resolve your
emotions, especially if these stem from chronic or prolonged trauma.

Do not judge whatever comes up. Just take note and allow it to flow past.

Expect that you will feel strong emotions, as you are bringing up painful
memories that you may have avoided or buried deeply. You may feel
rage, fear, hurt, betrayal, sadness – these are all normal. Just allow these
emotions to arise and then pass.

As you progress with EMDR, you will often find new layers of memories
beneath what you started with. For example, you may find that lurking
beneath your fear of flying (which was your initial Target) are actually
childhood memories of abandonment.
Process each layer of memories as they come up and take the time you
need to fully resolve each layer before moving on.
Repeat this 2-3 times until you begin to feel less distress when thinking of your
target. For your first session, keep the total time on Step 3 to 10 minutes or less.
After 2 minutes, take a break and jot down anything (images, thoughts,
sensations, memories, smells, words) that came up for you. Describe these here:

Now, holding these empowering beliefs in your mind, repeat the same Bilateral
Stimulation process as before. (See Step 3: Desensitization above for
information)
Step 4: Installation
Look at your list of negative beliefs and turn them into positive beliefs. For
example:
Start with two minutes of bilateral stimulation.

“I am weak” “I am strong”

“I am a victim” “I am a survivor”

“I am not safe” “It is over, I am safe now”

“I can’t trust anyone” “I can trust myself”
After two minutes, take a break and jot down anything (images, thoughts,
sensations, memories, smells, words) that came up for you. Describe these here:
Write down two empowering beliefs here:
Repeat the process 1-2 times until these beliefs are completely believable to you.
For your first session, keep the total time spent on Installation to 5 minutes or
less.
When you have sufficiently “desensitized” the disempowering beliefs associated
with the Target, it is now time to identify and “install” new positive and
empowering beliefs in their place.

Now, take five deep breaths and re-ground yourself. If the lights around you seem
brighter, you feel a buzzing in your chest, or experience heightened sensations,
these are normal after the intense emotional roller-coaster that you have just
experienced.
For other common after-effects of EMDR, see the box on the next page.
Take a moment to assess your emotional distress now when thinking
ofyour Target: (1= no distress, 10 = extreme distress)
Be sure to follow the closing steps and do the claming breaths to reacclimate
yourself to your surroundings before resuming your day-to-day life activities.
Congratulations! In less than 30 minutes, you have reduced the emotional
distress associated with your Target – and also installed new empowering beliefs
about who you are and what your life can be.
Step 5: Closing

www.VirtualEMDR.com
When you feel grounded and ready to return to your day, close the session with
“Thank you, [your name]” to acknowledge yourself for the important work that you
have put into healing yourself today.
Before you go, write down some notes about this session for your own reference.
You can also write down what you would like to work on in your next session, such
as disempowering beliefs that are not yet fully resolved, or new layers of
memories that emerged:
Common Side Effects after EMDR
Everyone’s experience of EMDR is different, and you may even have different
experiences after each EMDR session.
You may experience some of these effects after an EMDR session:
These symptoms typically resolve themselves over time and with repeated
practice of EMDR.

Heightened emotions

Heightened physical sensations

Lights and objects appear brighter

Vivid dreams

Increased access to childhood or buried memories

Surfacing of past trauma and disturbing thoughts

www.VirtualEMDR.com
Quick Reference Guide
Self-Guided EMDR:

Founder Jeff Tejcek struggled with Post-Traumatic Stress Disorder (PTSD) for
most of his adult life, the result of severe childhood trauma growing up in a
household where physical, emotional, and sexual violence was just “normal”.
About Virtual EMDR
Virtual EMDR was born of personal pain.
This left him as an adult who was disconnected and struggled with trust and
friendships. He had constant flashbacks about his childhood with PTSD, anxiety,
and depression, and he couldn’t stop smoking and binge eating.
Outside, he appeared calm and normal, but on the inside, he was exploding. His
thoughts were always racing and he was constantly hyper-alert for trouble. He
would often wake up in the middle of the night, his PTSD thoughts would switch on,
and then he could not get back to sleep.
He hit a wall emotionally and physically.
At this lowest point in his life, a friend in the addiction community told him about
this new treatment called “EMDR” that had changed his own life around after
lifetime of PTSD and addiction. With nothing to lose, Jeff found a local EMDR
therapist and booked his first session.
It worked like magic!
Within just a few sessions, Jeff went from having crushing anxiety, fear, and PTSD
symptoms, to experiencing excellent mental health. Gone were his regular
nightmares, uncontrollable emotional outbursts, fear of flying, and reliance on pills
and medication.
With this mental stability also came the foundations for building the personal life
he always dreamed of – including getting married and becoming a loving and
emotionally-present father to two beautiful daughters.
With tremendous gratitude to EMDR for changing his life, Jeff made
it his life’s mission to bring EMDR to everyone who needed it.

Over 9 in 10 people report feeling a in their emotional
distress after using the program – with most people self-reporting a decrease of
three points or more (on a 10-point scale) on average!
noticeable improvement
He realized that creating an online self-guided EMDR program could make it widely
available to millions of people who might otherwise not be able to access this
amazing treatment.
Working together with EMDR experts and practitioners, Virtual EMDR was created
and launched in 2014 – bringing the power of EMDR to everyone everywhere in a
format that they could use anytime, from anywhere, and without fear of others
finding out.
"Give back to those who give"
If you serve your community as a military or first responder (police, EMT,
firefighters), get complimentary one-month access to Virtual EMDR as part of our
“Give back to those who give” program.
Email with details of your service. This offer is
available to current and past service members of all countries.
customerservice@virtualemdr.com
Virtual EMDR also partners with organizations from the public and private sector to
offer affordable mental health treatment to your members. If you are a local
health authority, insurance provider, self-insured employer, medical or educational
institution, or AA community organization, .
get in touch with us
At the time of writing, Virtual EMDR has been used by over 10,000
people worldwide to overcome their emotional pain from PTSD,
depression, anxiety, grief, addictions, and many disorders.

Find a Therapist
EMDR Resources
Free Self-Assessment Diagnostic Tests
Looking for an EMDR therapist to help you get started or get unstuck?
Unsure if you are suffering from Depression or Sadness? Take the free self-
assessment diagnostic test for Depression used by mental health professionals.
Find a therapist in our .
Therapist Directory
You can find free self-assessment tests for:
Success Stories
Visit for more free EMDR resources, including:
www.VirtualEMDR.com

Addiction

Anger

Anxiety

Childhood Trauma

Depression

Grief

Phobias

Post-Traumatic Stress Disorder (PTSD)

Self-Esteem

Sexual Addiction

Stress
Looking for more inspirational stories of healing?
Check out our collection of by some of the thousands of
people who have used Virtual EMDR to heal from childhood trauma, PTSD,
depression, anxiety, grief, and many emotional conditions.
real-life success stories
www.VirtualEMDR.com

Freedom to Heal

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