Getting Started with EmEase: Your Guide to Self-Directed EMDR

Getting Started with EmEase: Your Guide to Self-Directed EMDR

Introduction

Welcome to EmEase, your companion for self-directed EMDR processing. This app provides tools to help you address distressing memories, thoughts, and emotions through bilateral stimulation—a key component of Eye Movement Desensitization and Reprocessing (EMDR) therapy.

This guide will walk you through everything you need to know to begin your healing journey with EmEase. Whether you’re familiar with EMDR or completely new to it, we’ve designed this resource to help you use the app effectively and safely.

What is EMDR and How Does EmEase Work?

EMDR is a well-researched therapeutic approach that helps the brain process distressing experiences. Originally developed in the late 1980s, EMDR has become a leading treatment for trauma and other emotional difficulties.

At its core, EMDR uses bilateral stimulation—typically side-to-side eye movements or alternating sounds—while you focus on difficult memories or feelings. This bilateral stimulation appears to help the brain process emotional material in a way similar to what happens during REM sleep.

EmEase brings elements of this approach to your smartphone or computer through:

  • Visual bilateral stimulation (a ball moving across your screen)
  • Audio bilateral stimulation (alternating tones in headphones)
  • Structured guidance for identifying and processing emotional targets
  • Tools to track your progress over time

While EmEase incorporates key elements of EMDR, it’s important to understand that self-administered EMDR differs from therapist-led sessions. EmEase works best for:

  • Reinforcing professional therapy work
  • Processing milder emotional distress
  • Building emotional resilience
  • Developing greater self-awareness

For significant trauma, complex mental health conditions, or crisis situations, please work with a qualified mental health professional.

Setting Up Your EmEase Account

Getting started with EmEase takes just a few minutes:

  1. Download the app from the App Store (iPhone) or Google Play Store (Android), or visit our website for the web version
  2. Create your account using your email address
  3. Set your preferences for appearance (light or dark mode) and notifications
  4. Complete your profile with basic information

Your EmEase account is protected with encryption and privacy safeguards. We recommend enabling two-factor authentication in the Profile section for additional security.

Understanding the EmEase Dashboard

When you open EmEase, you’ll see your dashboard with several key sections:

  • Journey: Where you’ll create and manage your processing targets
  • Sessions: Access to start new processing sessions and review past ones
  • Learn: Educational resources about EMDR and using the app effectively
  • Profile: Your account settings and preferences

The dashboard also displays your recent activity and any targets you’re actively working with. Take a moment to explore each section before beginning your first session.

Creating Your First Target

In EMDR terminology, a “target” is a specific memory, thought, emotion, or physical sensation you wish to process. Creating clear, specific targets is essential for effective work with EmEase.

To create your first target:

  1. Go to the Journey section
  2. Tap Create New Target
  3. Fill in the target information form

When completing the target form, you’ll be asked for:

Target Name

Choose a brief, meaningful name that helps you identify this specific issue. Examples might be “Car accident,” “Job interview anxiety,” or “Argument with Sam.”

Initial Distress Level

Rate how distressing this target feels right now on a scale from 0 (no distress) to 10 (maximum distress). Trust your gut reaction rather than overthinking this rating.

Associated Memories

Identify specific memories connected to your target. You control how much detail to include—even brief notes are helpful. For example, “The time my boss criticized me in the meeting” or “When I failed the test in 10th grade.”

Current Triggers

Note what situations, people, places, or sensory experiences currently activate distress related to this target. Examples might include “Performance reviews,” “Driving on highways,” or “The smell of antiseptic.”

Negative Beliefs

Identify unhelpful beliefs about yourself that formed from this experience. Common examples include “I am not good enough,” “I am unsafe,” or “I cannot trust others.” Rate how true this belief feels from 1 (not at all true) to 7 (completely true).

Desired Positive Beliefs

What would you prefer to believe about yourself instead? Examples might be “I am capable,” “I am safe now,” or “I can trust my judgment.” Rate how true this belief feels now from 1 (not at all true) to 7 (completely true).

Emotional Responses

Note what emotions arise when you think about this target. Common examples include fear, sadness, shame, anger, or guilt.

Physical Sensations

Describe where and how you feel this target in your body. Examples might include “Tightness in my chest,” “Knot in my stomach,” or “Tension in my shoulders.”

Tips for Creating Effective Targets

  • Be specific: “Public speaking anxiety” is better than “Social anxiety”
  • Start manageable: Begin with targets in the 4-7 range on the distress scale
  • One issue at a time: Create separate targets for different issues
  • Trust your instincts: The target that comes to mind first is often a good place to start

Preparing for Your First Session

Before beginning a processing session, take time to prepare yourself and your environment:

Create a Safe Space

Choose a quiet, private location where you won’t be interrupted. Silence notifications on other devices and let household members know you need uninterrupted time.

Schedule Appropriately

Allow 30-45 minutes for your first session, including preparation and wind-down time. Avoid scheduling sessions before important meetings or social events.

Physical Comfort

Sit in a comfortable position with good back support. Have water nearby and consider having a comfort item (like a blanket or stress ball) within reach.

Emotional Readiness

Check in with yourself about your current emotional state. If you’re already highly stressed or upset about unrelated matters, consider postponing your session.

Starting Your First Processing Session

When you’re ready to begin:

  1. Go to the Sessions section
  2. Tap Start New Session
  3. Select your target from the dropdown menu
  4. Rate your current distress level (0-10)
  5. Consider doing a grounding exercise (optional but recommended)
  6. Configure your session settings

Session Settings Explained

EmEase offers several customization options for your processing experience:

Session Duration

For your first few sessions, we recommend 15-20 minutes. As you become more comfortable, you can extend to 30-45 minutes if desired.

Processing Sets

Processing sets divide your session into timed intervals of bilateral stimulation followed by brief pauses. For beginners, we recommend enabling sets with 30-second intervals and 5-10 second pauses.

Movement Speed

This controls how quickly the visual stimulus moves across your screen. Start with medium speed and adjust based on comfort.

Movement Pattern

Choose between:

  • Horizontal: Simple side-to-side movement (recommended for beginners)
  • Hourglass: Figure-eight pattern that some find more engaging

Ball Size

Select small, medium, or large based on your visual preference and screen size. Medium works well for most users.

Stimulus Type

Choose between:

  • Visual: A moving ball on your screen
  • Audio: Alternating tones in left and right ears (requires headphones)
  • Both: Combined visual and auditory stimulation

For your first session, we recommend starting with visual stimulation only, using the horizontal pattern at medium speed with medium ball size.

During Your Processing Session

Once you’ve configured your settings, tap Begin Session to start. Here’s what to do during the session:

Focus on Your Target

Bring the target to mind—the memory, emotion, or sensation you identified. You don’t need to concentrate intensely; just hold it lightly in your awareness.

Follow the Bilateral Stimulation

Track the moving ball with your eyes without moving your head, or listen to the alternating tones. Let your mind go where it needs to go.

Notice Without Judgment

Pay attention to any thoughts, emotions, sensations, or images that arise. There’s no “right” way for your mind to respond—simply notice what happens.

Use the Pause Button If Needed

If you feel overwhelmed or need a moment to collect yourself, tap the pause button. Take a few deep breaths before continuing.

During Set Breaks

If you enabled processing sets, use the brief pauses to notice any changes or shifts. You don’t need to analyze—just observe what’s different.

Ending Your Session

Your session will automatically end when the timer completes, or you can end it manually by tapping End Session. You’ll then be guided through the post-session steps:

Rate Your Current Distress

Note your distress level (0-10) after processing. Don’t worry if it hasn’t changed dramatically—processing often happens gradually.

Optional Grounding

We highly recommend doing a grounding exercise after your session, especially for your first few times. This helps transition back to your regular activities.

Record Insights

Take a moment to note any observations, connections, or changes you noticed during the session. These notes are valuable for tracking your progress over time.

After Your Session: Self-Care

After completing a session, practice good self-care:

  • Hydrate: Drink water to support your physical wellbeing
  • Gentle activity: A short walk or light stretching can help process physical energy
  • Expect processing to continue: You may notice additional insights or emotions in the hours following your session
  • Be gentle with yourself: Avoid scheduling demanding activities immediately after sessions

Understanding Common Experiences During Processing

As you use EmEase, you might notice various experiences during or after sessions:

Shifting Attention

Your mind may wander to seemingly unrelated memories or thoughts. This is normal and part of how processing works—your brain is following associative networks.

Emotional Waves

You might experience waves of emotion that rise and fall. These typically pass naturally as processing continues.

Physical Sensations

Tingling, warmth, heaviness, or other bodily sensations often emerge during processing as emotional energy moves through your body.

New Insights

You may suddenly understand connections between experiences or see situations from new perspectives.

Fatigue

Processing emotional material requires energy. Feeling tired after a session is common and usually resolves with rest.

Tracking Your Progress

EmEase helps you track your healing journey in several ways:

Distress Level Charts

The app automatically generates charts showing how your distress levels change over time for each target.

Session History

Review past sessions, including your notes and observations, to identify patterns and progress.

Positive Belief Strength

Watch how your belief in positive statements about yourself strengthens through consistent work.

Remember that healing isn’t always linear—you may experience significant shifts followed by plateaus or temporary increases in distress as deeper material emerges. This is all part of the normal processing journey.

Building a Consistent Practice

For best results with EmEase:

  • Schedule regular sessions: 1-2 sessions per week is a good starting point
  • Balance consistency and flexibility: Create a routine while listening to your needs
  • Start with shorter sessions: Build duration gradually as you become comfortable
  • Work with one target until resolution: Complete processing one target before moving to the next when possible

When to Seek Additional Support

While EmEase can be a powerful tool for personal growth, it’s important to recognize when additional support might be needed:

  • If distress remains high or increases after multiple sessions
  • If you experience concerning symptoms like flashbacks or dissociation
  • If you find yourself avoiding sessions due to fear or overwhelm
  • If you uncover traumatic material that feels too difficult to process alone

In these situations, consider consulting with a mental health professional. EmEase works well as a complement to therapy, and many therapists support clients using tools like ours between sessions.

Conclusion

You’ve now learned the essentials for getting started with EmEase. Remember that self-directed EMDR is a journey that unfolds at your own pace. Be patient with yourself, celebrate small victories, and trust the process.

The EmEase team is committed to supporting your healing journey. Explore the Learn section for more detailed information on specific topics, and don’t hesitate to reach out through our support channels if you have questions.

Your courage in addressing difficult emotions is commendable. We’re honored to be part of your path toward greater emotional freedom and resilience.