Courses – Virtual Resilience EMDR

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Getting grounded during a virtual EMDR (Eye Movement Desensitization and Reprocessing) session, especially if you feel triggered, is essential for maintaining emotional regulation and ensuring the effectiveness of the therapy. Here are some tips to help you stay grounded:

1. Focus On Your Breath

Take slow, deep breaths. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. This can help calm your nervous system.

2. Engage Your Senses

Sight: Look around your space and identify five things you can see. Focus on their colors, shapes, and textures.

Sound: Listen for four different sounds in your environment. This could be the hum of a fan, birds chirping, or distant traffic.

Touch: Feel the texture of your chair, the ground beneath your feet, or an object in your hand. Notice how it feels against your skin.

Smell: Take a moment to notice any scents around you. If you have a scented candle or essential oil, consider using it.

Taste: If you have a drink or snack, take a small sip or bite and focus on the flavors.

3. Use A Grounding Object

Keep a small object nearby that you can hold onto during the session. This could be a smooth stone, a stress ball, or a piece of fabric. Focusing on this object can help anchor you in the present.

4. Practice Visualization

Imagine a safe place or a comforting memory. Visualize the details of this place, including what you see, hear, and feel. This can help you create a mental escape.

5. Body Awareness

Check in with your body. Notice where you might be holding tension and consciously relax those areas. You can do a quick body scan from head to toe, releasing tension as you go.

6. Use Affirmations

Repeat calming affirmations or phrases to yourself, such as “I am safe,” “This feeling will pass,” or “I am in control.” This can help reinforce a sense of safety and stability.

7. Engage In Light Movement

If possible, stand up and stretch, or take a brief walk around your space. Gentle movement can help release pent-up energy and anxiety.

8. Limit Distractions

Ensure your environment is as distraction-free as possible. Close unnecessary tabs on your computer, silence your phone, and let others in your space know you need some quiet time.

9. Communicate With Your Therapist

If you feel overwhelmed, let your therapist know. They can help you navigate the feelings and may suggest additional grounding techniques tailored to your needs.

10. Post-Session Self-Care

After the session, take time to engage in self-care activities that help you feel grounded, such as journaling, taking a warm bath, or spending time in nature.

Grounding techniques can be highly personal, so it may take some time to find what works best for you. Practice these strategies regularly, and don’t hesitate to reach out to your therapist for guidance on managing triggers during EMDR sessions.

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