EMDR Self Therapy vs Run/Walk BPM

A step-by-step companion for practising the Flash technique at your own pace. You never have to describe or write down your memory. PLEASE NOTE: The app interface is in Turkish. In the Flash technique your attention stays on an engaging, pleasant focus rather than on the disturbing memory. A steady left-right rhythm plays in the background, and at each spoken "Flash" cue you blink naturally three times. HOW IT WORKS 1. Starter guide: learn the sound, the butterfly hug and the Flash cue without touching any memory. You can try a practice round first. 2. Positive focus: choose a place, activity or moment that feels good. Add a short note or photo if you like. 3. Rating: mark how disturbing it feels right now, from 0 to 10. 4. Sets: rounds with rhythm, spoken Flash cues and a butterfly-hug video. 5. Re-rate: continue or stop. You do not need to reach zero. 6. Closing: "Back to the present" steps bring you back to where you are. WHAT YOU GET - Left-right rhythm with headphones, centred sound on the speaker - Video guidance filmed with a real person showing the butterfly hug and the blinks - Pause, Short break and Back to the present, available at any time - Grounding and positive-focus videos - Optional history: date, number of rounds and ratings kept only on your device - Free. No ads. No subscription. PRIVACY We do not ask for memory text, voice recordings or health history. History is off by default; if you turn it on, records stay on your device. WHO IT IS FOR Adults (18+), for mild distress, as recommended by a therapist trained in the Flash technique. Without therapist support, use the practice round and the back-to-the-present steps only. Do not try to process intense or complex trauma on your own. WHO DESIGNED IT The content was designed by Assoc. Prof. Alisan Burak Yasar, MD, psychiatrist and EMDR trainer, first author of a randomized controlled trial of the Flash technique (Yasar AB et al., Frontiers in Psychology, 2022;13:845481). Those findings concern clinician-delivered Flash; the effectiveness of this digital version has not yet been clinically tested. IMPORTANT This app is not a medical device. It does not diagnose or treat any condition and does not replace psychotherapy or emergency care. If distress increases, stop and use the back-to-the-present steps. If you are at risk of harming yourself or in immediate danger, do not stay alone; call your local emergency number.

Run/Walk BPM is an interval training app with a built-in metronome to help you maintain your running cadence. Perfect for Couch to 5K programs, run/walk training, or any interval-based workout. PERFECT FOR: ◦ Run/walk interval training ◦ Couch to 5K programs ◦ Maintaining consistent running cadence ◦ Beginner runners learning pacing ◦ Interval workouts with custom timing ◦ Training with audio cues FEATURES: ◦ Configurable run and walk intervals ◦ Adjustable BPM for each phase (80-200 BPM) ◦ 14 different beat sounds to choose from ◦ Voice announcements for phase transitions ◦ Beat accent on the first beat of each measure ◦ Downbeat-only mode for subtle pacing ◦ Preset workouts (Beginner, Intermediate, Advanced) ◦ Start with walk or run option ◦ Total workout time display ◦ Settings persist between sessions ◦ Works in background with screen locked HOW IT WORKS: Configure your run and walk durations, set your target BPM for each phase, and start your workout. The metronome plays at your chosen tempo while a voice announces when to switch between running and walking. The beat helps you maintain a consistent cadence - studies show that running to a beat can improve efficiency and reduce injury risk. Choose from 14 different sounds to find what works best for you. Whether you're just starting your running journey or looking to improve your pacing, Run/Walk BPM keeps you on tempo and on track.