Emotional Regulation Through Bilateral Stimulation: A Case for Hobbies in Self-Care

Self-care is often framed as rest or relaxation, but it can also involve engaging the brain in intentional ways that promote emotional stability. One effective technique is bilateral stimulation—any activity that uses both sides of the body in a rhythmic, coordinated way. While this concept is best known in EMDR therapy for trauma, it can also be a valuable everyday tool for emotional regulation.

What Is Bilateral Stimulation?

Bilateral stimulation involves stimulating both hemispheres of the brain through alternating or coordinated movement. Examples include walking, drumming, knitting, or playing instruments. These activities engage the brain in a way that can calm the nervous system, help process emotions, and reduce stress responses.

A Real-Life Example

Early in my counseling career, I worked with a client who was a healthcare professional, husband, and a father. He came to therapy struggling with emotional regulation and burnout. His stress levels and emotional overload had escalated to the point where he found himself making unhealthy and destructive choices.

When we explored coping strategies, I introduced him to the idea of bilateral stimulation and asked about his hobbies. He mentioned he used to play the guitar but hadn’t touched it in a while. Guitar playing, as it turns out, is a bilaterally stimulating activity—it requires coordinated movement from both hands and engages both sides of the brain.

I encouraged him to try playing during his breaks at work, not as a performance, but as a way to self-regulate. The outcome was remarkable. He reported feeling calmer, more compassionate toward patients, better able to be present with his family, and he no longer resorted to destructive behavior when stressed.

Final Thoughts

Bilaterally stimulating activities can also improve focus, cognitive processing, and sleep quality. These types of activities aren’t just recreational—they can be neurologically restorative.

Bilateral stimulation isn’t a cure-all, but it’s a practical and often overlooked way to support emotional health. If you’re feeling overwhelmed, consider revisiting a hobby that uses both sides of your body—walking, playing piano, swimming, or painting are just a few examples. These practices can help your brain find balance in the midst of chaos.

Sometimes, healing doesn’t require a new skill—just a return to something you already love!

Written by Shelby M. Upton, MA, LPC Associate
Supervised by Elizabeth A. Contreras, MMFT, LMFT-S, LPC Supervisor