EMDR Therapy Resourcing: Essential Tools to Prepare You for Successful EMDR Sessions in Sarasota, Florida
Eye Movement Desensitization and Reprocessing (EMDR) therapy is a powerful method for healing from trauma and other distressing life experiences. Eventually, you will be desensitized to the target memory but, in the meantime increased distress can occur. Don’t be alarmed, this is only temporary. The resources listed in this blog can help create a stable foundation, ensuring you are well-prepared for the intense and transformative journey of EMDR Therapy. These resources can be helpful to utilize after processing a target and when distress occurs throughout your week.
Calm/Safe Place
One of the foundational resourcing techniques in EMDR therapy is establishing a calm or safe place. This mental refuge serves as a retreat when sessions become emotionally overwhelming. To create your safe place in Sarasota, Florida:
Visualize a location where you feel completely at ease and secure.
Incorporate all senses into your visualization: what do you see, hear, smell, and feel?
Practice returning to this place in your mind during moments of stress.
Check out Certified EMDR Therapist Carmel Clark’s Calm/Safe place guided meditation to utilize when distress occurs:
Lightstream
The Lightstream technique is another effective resource in EMDR therapy. It involves visualizing a healing stream of light that washes over you, bringing calm and healing. Here’s how to use it:
Imagine a gentle stream of light flowing from above.
As the light touches you, envision it dissolving tension and discomfort.
Let the light flow through your body, calming each part as it passes.
Check out Dr. Jamie Marich’s Lightstream guided meditation to utilize and practice after EMDR Therapy sessions:
L. Parnell’s Resourcing
Dr. Laurel Parnell's resourcing techniques offer additional tools to prepare for EMDR. These include:
Nurturing Figure: Visualize a person or figure who provides comfort and support.
Protector Figure: Imagine a strong, protective presence that ensures your safety.
Wise Figure: Picture a wise, guiding figure who offers insight and guidance.
Ask your EMDR therapist to walk you through this technique if they haven’t done so already. You can then utilize it after sessions and in the midst of processing.
Grounding Techniques
Grounding techniques help anchor you in the present moment, making it easier to manage intense emotions. Some effective grounding methods in Sarasota, Florida include:
5-4-3-2-1 Technique: Identify five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste.
Deep Breathing: Focus on your breath, taking slow, deep inhales and exhales.
Here is my favorite grounding technique created by Emma Mcadams from Therapy in a Nutshell that can help you return to the present moment after revisiting a painful past in EMDR Therapy:
Guided Meditations
Guided meditations can be incredibly beneficial in preparing for EMDR therapy. They help calm the mind, reduce anxiety, and promote emotional regulation. Consider these types of guided meditations in Sarasota, Florida:
Body Scan: Focus on different parts of your body, releasing tension as you go.
Mindfulness: Practice being present in the moment without judgment.
Check out these easy and fast guided meditations to try in a crunch:
(1177) Great Meditation - YouTube
Doing Things You Enjoy
Engaging in activities you love is a vital part of self-care and emotional regulation. Make time for hobbies and interests that bring you joy and relaxation, such as:
Reading
Painting or drawing
Playing a musical instrument
Gardening
Going to the beach
Taking a hike
Working out
Baking
Relaxing Activities
Incorporate relaxing activities into your daily routine to maintain a sense of calm and balance.
Social Support
Building a strong support network is crucial for emotional well-being. Surround yourself with friends and family who offer understanding and encouragement. Consider:
Joining a support group in Sarasota, Florida
Talking to a trusted friend or family member
Reaching out to your EMDR Therapist in Sarasota, FL if increased distress occurs
By integrating these resourcing techniques into your routine, you'll be better prepared for the challenges and rewards of EMDR therapy. These tools can help you navigate the emotional intensity of sessions and enhance your overall healing process. If you’re in Sarasota, Florida, and seeking EMDR therapy, incorporating these resources can provide a solid foundation for your therapeutic journey.
