Can an app do EMDR?

No. EMDR is an eight-phase psychotherapy led by a trained clinician who assesses the situation, prepares the person, guides the work on memories and looks after their safety. An app can offer exercises inspired by EMDR, not the therapy itself.

The EMDR International Association is clear on this: the therapy should only be offered by properly trained and licensed clinicians.

What can a bilateral stimulation app offer?

A guided moment to slow down: follow a slow light, listen to an alternating sound, breathe, come back to your senses. These self-soothing exercises can help you pause during a heavy day or before sleep.

An app also has practical strengths: it is there at any hour, it keeps a steady rhythm, and it can remind you to finish with breathing or grounding.

What are its limits?

It does not diagnose, treat any condition or replace a professional. Revisiting a traumatic memory alone with bilateral stimulation can stir up emotions that are hard to contain: that work is done with support.

If you live with post-traumatic stress disorder, intense anxiety or intrusive memories, therapy with a trained professional remains the recommended path.

How do you use it safely?

Settle somewhere quiet, never while driving or walking. Choose a slow speed, keep sessions short and stop as soon as you feel unwell. If you have epilepsy, a vision problem or a severe mental health condition, ask for medical advice first.

  • Always keep a way to stop: in EMDR Pocket, the stop button stays within reach for the whole session.
  • Finish with breathing or grounding.
  • If distress persists, talk to a doctor or psychologist.
  • If you have thoughts of suicide, call or text 988 in the US, or call Samaritans on 116 123 in the UK.

Can you use it between therapy sessions?

Only if your therapist agrees, and as they advise. Some practitioners suggest resource exercises between sessions. EMDR Pocket’s Sets on demand let you choose the number of passes and rest the light at the centre between sets.

How was EMDR Pocket designed?

As a wellbeing tool, with no clinical claims. The calming and grounding sessions are free for good. The app works without an account and offline, and your journal stays on your iPhone.

Nine guided sessions, a light and sound kept in sync, and a first-run guide that sets out the app’s limits and emergency numbers.