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EMDR Self-Tapping (Butterfly Hug)

emotional · easy · 2-5 minutes per session

What is EMDR Self-Tapping (Butterfly Hug)?

A simplified self-administered version of EMDR therapy: cross your arms over your chest and alternate tapping your shoulders left-right while thinking about a mildly distressing memory. The bilateral stimulation helps process stored emotional charge.

Is there evidence for it?

EVIDENCEmoderate

How do you do EMDR Self-Tapping (Butterfly Hug)?

  1. 1.Cross your arms over your chest, hands resting on opposite shoulders (like a butterfly hug)
  2. 2.Close your eyes and bring to mind a mildly distressing memory or worry (start mild — NOT your worst trauma)
  3. 3.Alternate tapping your left and right shoulders slowly (about 1 tap per second). Continue for 1-2 minutes
  4. 4.Notice what happens: the emotional charge often decreases, images may shift or fade, body tension may release
  5. 5.This is NOT a replacement for EMDR therapy with a trained therapist for serious trauma. Use it for: daily stress, mild anxiety, processing arguments, calming before sleep

How long does it take?

2-5 minutes per session.

Is it hard to start?

easy.

Source: Francine Shapiro (EMDR), Artigas et al. (Butterfly Hug Protocol), EMDR International Association
emotional · anxiety · stress · mental_health · recovery
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