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Try doing it for several days a week and you will notice its benefits. To perform the exercise, follow the circle for 10 or more minutes and if possible use headphones. EMDR or Bilateral Stimulation of the cerebral hemispheres is one of the most indicated methods for the treatment of various psychological disorders such as depression, anxiety, obsessive-compulsive disorder, post-traumatic stress disorder and phobias / fears. Instructions: It is best to get the help of a therapist to practice it. Before performing the exercise, it is good that you develop and “anchor“ in your mind an idea or sensation that generates tranquility, a happy memory may be enough. To do this, try to make that beautiful memory bigger so you can use it as an anchor that returns you to a positive state. Feel it and if you can incorporate a bilateral feeling like giving yourself a hug or telling yourself “I love myself“. If at any time during the practice of this EMDR exercise you feel panic or anxiety, try to immediately dissociate yourself from those catastrophic thoughts and activate that anchor, safe zone or positive thought. INSTRUCTIONS TO PRACTICE EMDR OR BILATERAL STIMULATION: 1. Locate your negative thoughts in memory. Try asking yourself, on a scale of 1 to 10, how do I feel if 10 is the worst? 2. Where do I feel it? What word comes to mind to describe the feeling? For example, the word could be “I'm worthless.“ 3. When other types of negative thoughts return, do points 1 and 2 again. 4. Watch the video for 30 seconds or more, and then close your eyes and break the negative state by thinking about something different, like the color of your eyes or the name of your pet. If the anxiety is very intense, go back to that positive memory that makes you feel better. 5. Go back to #1 and see how you feel on a scale of 1-10. 6. Repeat the EMDR exercise (1-5) at 30-second intervals until the scale is 1 or less. If the negative feeling is very intense, try to relax by breathing slowly and calmly, you can use your positive memory and even leave the exercise for another day. 8. Install a positive feeling about yourself by finding a word that is the opposite of the word in #2. For example, if the word is “useless“, then your positive word would be “valuable or valuable“. 9. After a minute or two in your safe zone (using positive recall), incorporate your new positive word into a segment of this 30-second EMDR video. Repeat until the word becomes more real than its opposite.
