Getting Started with EmEase

Welcome to EmEase, your companion for self-administered EMDR processing. Whether you’re new to EMDR or have previous experience with therapist-led sessions, this guide will help you navigate the EmEase app effectively and begin your journey toward processing difficult memories and emotions.

Understanding the Foundations

The Purpose of Self-Administered EMDR

EmEase provides a structured approach to self-administered EMDR processing, allowing you to work with difficult memories, thoughts, emotions, or physical sensations at your own pace. The app guides you through the core components of EMDR—identifying targets, measuring distress, engaging with bilateral stimulation, and tracking your progress over time.

While self-administered EMDR can be powerful for many issues, it’s important to recognize its scope and limitations. EmEase works best for:

Processing specific, contained distressing memories
Working with mild to moderate emotional difficulties
Reinforcing progress made in therapy
Building emotional resilience and self-regulation skills
Addressing everyday stressors and triggers

It’s not designed to replace professional therapy for complex trauma, severe mental health conditions, or crisis situations.

The Basic Process

The EmEase approach follows a simplified adaptation of traditional EMDR therapy:

Preparation: Creating safety and stability through grounding techniques
Target Identification: Defining specific memories or issues to process
Assessment: Rating current distress and identifying associated thoughts, emotions, and sensations
Processing: Using bilateral stimulation while focusing on the target
Integration: Noticing changes and insights that emerge
Closure: Ensuring stability before ending each session
Reevaluation: Tracking progress over time

Setting Up Your EmEase Account

Creating Your Profile

When you first open EmEase, you’ll be guided through a simple account creation process:

Enter basic information to create your account
Review and accept the terms of service and privacy policy
Complete a brief orientation to the app’s features
Set up your security preferences (password, biometric login, etc.)

Privacy and Data Security

EmEase takes your privacy seriously. All your personal information and processing data are encrypted and stored securely on your device. You control whether to enable cloud backup of your data (which is also encrypted). No personal information is shared with third parties, and your processing content remains private.

To maximize privacy:

Enable the app’s passcode or biometric protection
Consider using the “privacy mode” when processing in public settings
Review the privacy settings to ensure they match your comfort level

Customizing Your Settings

Before beginning processing work, take a moment to customize your experience:

Notification preferences: Decide if and when you want reminders
Display settings: Adjust colors, contrast, and text size for comfort
Sound settings: Set volume levels for audio cues and bilateral tones
Session defaults: Establish your preferred session duration and bilateral stimulation settings

These can all be adjusted later as you learn what works best for you.

Creating Your First Target

The “Journey” section of EmEase is where you’ll create and manage your processing targets. A target represents a specific distressing memory, experience, thought, emotion, or physical sensation you wish to process.

Selecting Appropriate Targets

For your initial experience with EmEase, consider starting with:

A mildly to moderately distressing memory (4-7 on the 0-10 distress scale)
A single, specific event rather than a complex or extended experience
Something that feels manageable to focus on briefly
An issue that doesn’t involve current safety concerns

Avoid beginning with:

Your most traumatic experiences
Very recent traumas (less than 30 days old)
Memories that trigger dissociation or overwhelming emotions
Issues currently being addressed in therapy (unless your therapist approves)

Creating a Target Step by Step

To create your first target:

Navigate to the “Journey” section of the app
Tap “Create New Target”
Enter a name for your target—something meaningful but concise
Rate your initial distress level when thinking about this target (0-10 scale)
If comfortable, briefly describe associated memories connected to your target
Identify current triggers related to this target
Note any negative beliefs about yourself that formed from this experience
Rate how true this negative belief feels (1-7 scale)
Identify a positive belief you would prefer to hold instead
Rate how true this positive belief feels currently (1-7 scale)
List the emotions that arise when you think about this target
Note where you feel this target in your body (physical sensations)
Save your target

Remember that you control how much detail to include. Even brief notes are helpful, and you can always edit or add information later.

Example of a Well-Defined Target

Here’s an example of how a completed target might look:

Target Name: Car accident on Highway 5

Initial Distress Level: 7/10

Associated Memories: The sound of brakes screeching; The airbag deploying; Waiting for the ambulance

Current Triggers: Driving on highways; Sudden loud noises; Sirens; The smell of airbag powder

Negative Beliefs: I am not safe; I cannot protect myself

Negative Belief Rating: 5/7 (feels mostly true)

Desired Positive Beliefs: I am safe now; I can handle unexpected situations

Positive Belief Rating: 2/7 (feels slightly true)

Emotional Responses: Fear, helplessness, anxiety, surprise

Physical Sensations: Tightness in chest, racing heart, tension in shoulders

This level of detail provides a clear focus for processing while identifying the various components of the experience that may need attention.

Preparing Your Environment

Creating the right physical and mental space for processing is crucial for effective and safe self-administered EMDR.

Physical Space Considerations

Before beginning a session, set up your environment:

Privacy: Choose a location where you won’t be interrupted for the duration of your session
Comfort: Use a comfortable chair that supports good posture
Distractions: Minimize potential interruptions by silencing phones and notifications
Lighting: Ensure adequate lighting that doesn’t cause eye strain
Sound: Consider using headphones if using audio bilateral stimulation
Device setup: Position your device at a comfortable distance and angle
Water: Have water nearby as processing can sometimes cause dry mouth
Tissues: Keep tissues within reach as emotional processing may bring tears

Timing Considerations

Choose your processing time thoughtfully:

Schedule buffer time: Allow at least 15-30 minutes after your session before needing to engage in demanding activities
Energy levels: Process when you have reasonable energy, not when exhausted
Emotional capacity: Choose times when you have the emotional bandwidth to engage with difficult material
Consistency: While not required, consistent time slots can help establish a routine

Mental Preparation

Before each session, take time to prepare mentally:

Set an intention: Clarify what you hope to address in this session
Establish boundaries: Decide how long you’ll process and what specific aspect you’ll focus on
Activate resources: Remind yourself of your strengths and support systems
Review grounding techniques: Familiarize yourself with the grounding options you might use

Your First Processing Session

Starting a Session

From the Journey screen, select your target
Tap “Begin Processing Session”
Rate your current distress level (0-10)
Choose whether to begin with a grounding exercise (recommended for your first sessions)
Select your session settings:
- Session duration (start with 15-20 minutes for your first session)
- Processing sets (enable sets with 30-second intervals for beginners)
- Movement speed (medium is a good starting point)
- Movement pattern (horizontal is simplest for beginners)
- Ball size (medium works well for most users)
- Stimulus type (visual, audio, or both)

Grounding Before Processing

If you choose to begin with grounding:

Select from the available grounding techniques
Follow the on-screen guidance to complete the exercise
Notice how your body and mind feel after grounding
When ready, proceed to the processing phase

For your first session, the 5-4-3-2-1 Technique or Box Breathing are excellent options as they’re straightforward and effective.

During the Processing Phase

Once the bilateral stimulation begins:

Focus briefly on your target memory, the associated negative belief, emotions, and physical sensations
Follow the moving stimulus with your eyes (or focus on the alternating sounds if using audio)
Notice whatever arises without forcing or directing your experience
Allow your mind to wander wherever it goes—this is part of the process
Between sets (if enabled), briefly notice what you’re experiencing before the next set begins
Trust the process rather than analyzing whether you’re “doing it right”

During processing, you might experience:

Changing emotions
Shifting physical sensations
New memories or associations
Spontaneous insights
Visual changes in how you perceive the memory
Periods where not much seems to happen

All of these experiences are normal parts of processing.

Ending Your Session

When your session time concludes or you decide to end early:

The app will guide you through a brief closure process
Rate your current distress level
Note any changes, insights, or experiences that occurred
Complete a brief grounding exercise if needed
Record any additional notes about your session

For your first few sessions, it’s especially important to plan some gentle activity afterward—a walk, a cup of tea, or some quiet time—rather than immediately jumping into demanding tasks.

After Your First Session

What to Expect

After processing, you might experience:

Continued processing: Your brain may continue making connections and processing the material for hours or even days
Emotional waves: Brief periods of increased emotion that typically resolve naturally
New insights: Realizations about the target that emerge after the session
Physical responses: Tiredness, increased energy, or other bodily sensations
Sleep changes: More vivid dreams or deeper sleep as processing continues
Trigger responses: Sometimes temporary increases in sensitivity before improvement

These responses are typically signs that processing is occurring and usually resolve within 24-72 hours.

Self-Care After Processing

After each session, especially in the beginning:

Stay hydrated: Drink plenty of water
Be gentle with yourself: Avoid self-criticism about your processing experience
Limit demanding activities: Give yourself permission to take things easier
Notice without judgment: Observe any changes with curiosity rather than concern
Use grounding as needed: Return to the grounding techniques if you feel unsettled
Journal: Recording your experience can help integrate insights and track patterns

When to Do Your Next Session

There’s no single right answer for how frequently to use EmEase. Consider these guidelines:

For beginners: Start with 1-2 sessions per week
Listen to your system: If you’re still experiencing significant processing effects, wait until they settle before your next session
Consistency over intensity: Regular, manageable sessions are more effective than occasional intense ones
For mild targets: You might process more frequently (3-4 times weekly)
For more challenging targets: More space between sessions (5-7 days) often works better

Building Your EmEase Practice

As you become more familiar with EmEase, you can develop a more personalized approach to your processing work.

Tracking Your Progress

The Journey section of EmEase allows you to track your progress over time:

Distress level graphs: Visualize how your distress levels change across sessions
Session notes: Review insights and patterns that emerge
Target status: Monitor which targets feel resolved and which need more attention

Regular review of this information helps you recognize progress that might otherwise be subtle and guides decisions about which targets to prioritize.

Expanding Your Targets

After successfully processing your initial targets, you might consider:

Related targets: Other specific instances of similar experiences
Thematic targets: Patterns or themes that emerge across multiple experiences
Present triggers: Current situations that cause disproportionate distress
Future templates: Anticipated challenges you want to prepare for

As you gain experience, you’ll develop intuition about which targets are ready for processing and which might benefit from more preparation or resources.

Integrating EmEase with Other Practices

EmEase works best as part of a comprehensive approach to well-being:

Mindfulness practices: Complement EMDR processing with daily mindfulness to build present-moment awareness
Body-based approaches: Activities like yoga, tai chi, or progressive muscle relaxation support embodied healing
Creative expression: Journaling, art, music, or movement can help integrate insights from processing
Social connection: Sharing your journey (at whatever level feels comfortable) with trusted others provides important support
Professional support: Consider how EmEase might complement work with a therapist, coach, or other helping professional

Troubleshooting Common Challenges

If You Feel Overwhelmed During Processing

If processing becomes too intense:

Pause the bilateral stimulation immediately
Take several deep breaths
Use the quick grounding button on the session screen
Remind yourself you’re safe in the present moment
Decide whether to continue with a different aspect of the target, switch to a less intense target, or end the session

If You Don’t Notice Changes

If you don’t experience noticeable shifts after several sessions:

Try different bilateral stimulation settings (speed, pattern, type)
Check if your target is too broad and needs to be broken into more specific aspects
Ensure you’re allowing your mind to associate freely rather than forcing a particular outcome
Consider whether you might be intellectualizing rather than connecting emotionally with the material
Be patient—some targets require more time before shifts occur

If You Experience Increased Distress Between Sessions

If you notice increased distress that doesn’t resolve within a few days:

Use the grounding techniques in the app more frequently
Temporarily focus on less challenging targets
Decrease session frequency to allow more integration time
Consider whether the target might benefit from professional support
Use the “Container Exercise” (in the Resources section) to help manage activation

When to Seek Additional Support

While EmEase can be a powerful tool for many issues, certain situations indicate a need for professional support:

Persistent or severe distress that doesn’t improve with time
Suicidal thoughts or urges to harm yourself or others
Increasing dissociative symptoms (feeling detached from yourself or reality)
Significant disruption to daily functioning, sleep, or relationships
Substance use to cope with emotions that arise during processing
Processing that consistently leaves you feeling worse rather than better

Remember that seeking professional help isn’t a failure—it’s a sign of wisdom and self-care to recognize when additional support would be beneficial.

Conclusion: Your EmEase Journey

As you begin using EmEase, remember that healing isn’t linear. You may experience significant breakthroughs in some sessions and subtle shifts in others. Some targets may resolve quickly, while others require more time and patience. This variability is normal and doesn’t reflect on your effort or progress.

The most important elements for success with EmEase are:

Patience with your unique healing timeline
Consistency in your practice
Self-compassion throughout the process
Curiosity about what emerges
Flexibility in your approach
Trust in your innate capacity for healing

By starting with manageable targets, creating a supportive environment, and approaching the process with gentle persistence, you’re setting the foundation for meaningful healing work with EmEase. Your brain has a remarkable capacity to process difficult experiences when given the right conditions—EmEase simply provides the structure to activate this natural healing ability.

As you continue your journey with EmEase, you may discover not only relief from specific distressing memories but also a greater sense of emotional resilience, self-understanding, and freedom to engage fully with your present life. Welcome to your path of healing and integration.