מרחב רגוע לגירוי דו-צדדי ולוויסות עצמי
A free, gentle EMDR-style bilateral-stimulation tool — moving light, soft alternating audio, and optional haptics — alongside grounding techniques you can use any time. Bright, quiet, and made to feel safe.
This is educational self-help, not therapy. This page is not a substitute for a licensed EMDR clinician. EMDR is a structured, clinician-guided treatment and should ideally be done with a trained professional, especially for trauma. Nothing here treats, cures, or diagnoses any condition. If bilateral stimulation brings up distressing material, stop and reach out to a qualified mental-health professional.
In crisis or unsafe? Israel: ERAN 1201 · Sahar (online). International: contact your local emergency number or a crisis line in your country. במצוקה? ער"ן 1201 · סה"ר. בחו"ל — פנו לשירותי החירום המקומיים.
EMDR — Eye Movement Desensitization and Reprocessing — is a structured psychotherapy developed by Francine Shapiro. It helps people process distressing memories so they feel less overwhelming over time. A core ingredient is bilateral stimulation: rhythmic left-right input (eye movements, taps, or tones) while you briefly hold a memory in mind, which is thought to support the brain's natural way of integrating experience.
Following a moving light with your eyes, alternating taps, or tones panned ear-to-ear gives the brain a steady back-and-forth rhythm while you notice a thought or feeling.
גירוי דו-צדדי — תנועה קצבית מצד לצד.
In clinical settings EMDR is used for PTSD and trauma-related distress, and is being explored for anxiety and grief. Outcomes vary, and it is delivered by a trained clinician — not a self-guided cure.
נחקר עבור PTSD, חרדה ואבל — תמיד בליווי מטפל/ת מוסמך/ת.
The tool here offers bilateral stimulation for calming and focus practice. It does not deliver EMDR therapy, which involves clinical assessment, a treatment plan, and a trained guide.
הכלי כאן הוא לתרגול הרגעה — לא טיפול EMDR מלא.
A glowing light moves gently left ↔ right. You can follow it with your eyes, add soft alternating audio (left ear / right ear), or feel a vibration on a phone. Sit comfortably, breathe, and let your eyes track the light at a pace that feels easy.
Slower = calmer. A common range is 0.5–1.0 Hz.
How big the moving light is.
Soft tone alternates hard-left ↔ hard-right.
0 = no timer (runs until you stop).
Use gently. If you feel dizzy, more distressed, or flooded by a difficult memory, stop, place both feet on the floor, look around the room, and breathe slowly. This is a calming practice — not a way to force through trauma alone. For trauma processing, work with a licensed EMDR clinician.
Free techniques you can use any time to come back to the present and soothe your nervous system. No app, no account — just you.
Inhale 4, hold 4, exhale 4, hold 4. Follow the orb: it grows as you breathe in and shrinks as you breathe out.
נשימת קופסה — שאיפה 4, החזקה 4, נשיפה 4, החזקה 4.
Name, slowly and out loud if you can:
5-4-3-2-1 — חמישה דברים שרואים, ארבעה שמרגישים, שלושה ששומעים, שניים שמריחים, אחד שטועמים.
Cross your arms over your chest, hands on opposite shoulders or upper arms, and gently tap left, right, left, right — slow and even — while breathing. A self-administered form of bilateral stimulation often taught for calming.
חיבוק הפרפר — טפיחות עדינות לסירוגין על הכתפיים, להרגעה.
Picture a place — real or imagined — where you feel calm and safe. Notice what you see, hear, and feel there. Give it a one-word cue (e.g. "shore") you can return to. You can run the light or breathing orb softly while you settle into the image.
מקום בטוח — דמיינו מקום רגוע ובטוח, ובחרו מילת עוגן לחזור אליו.
Reputable organizations and free tools. To actually do EMDR for trauma, find a trained clinician through one of the directories below.
Reminder: this page is educational self-help, not therapy, and not a substitute for a licensed EMDR clinician. It does not treat, cure, or diagnose trauma or any condition. EMDR should ideally be done with a trained professional.
If you're in crisis: Israel — ERAN 1201 / Sahar; elsewhere — your local emergency number or a crisis line via findahelpline.com.
לזכרה של עלמה ז״ל — iddoperez.ai