July 4, 2025
Mental Health
Before (and between) EMDR sessions, you might need help staying steady and connected. That’s where grounding and attachment resource-building come in. These exercises help calm the nervous system and reinforce a felt sense of safety, especially if trauma or attachment wounds make that difficult.
You don’t have to face healing alone. Your body, breath, and imagination can be powerful allies.
Grounding: Stay Present, Not Overwhelmed
These practices help bring your awareness back to the here-and-now when emotions feel too big or you’re spinning out.
5-4-3-2-1 Sensory Scan
Name:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Why it works: This anchors you in the present using your senses. It’s simple and highly effective.
Box Breathing
Breathe in for 4… hold for 4… exhale for 4… hold for 4. Repeat 3–5 rounds.
Why it works: This technique calms the fight-or-flight response and regulates your nervous system.
Grounding Object
Keep a smooth stone, a soft piece of fabric, or a scented lotion nearby. When overwhelmed, hold it and focus your attention on its texture, temperature, or smell.
Why it works: Tangible, sensory input helps interrupt dissociation or spiraling thoughts.
Attachment Resource Building: Feeling Supported, From the Inside Out
When attachment wounds are present, it may feel hard to trust that others—or even therapy—can help. These exercises build a felt sense of support and connection.
Safe Figure Visualization
Imagine someone (real, fictional, or symbolic) who feels protective, warm, and present. It could be a favorite teacher, grandparent, pet, spiritual figure—or even a character from a book. Visualize them offering you comfort, encouragement, or just sitting with you.
“You’re not alone—I’m here with you.”
(What your safe figure might say)
Self-Affirmation Journal
Write 3 affirmations each day that reflect:
- Your resilience
- Your worthiness
- Your capacity for healing
Examples:
- “I deserve support, even when I struggle.”
- “My feelings are valid.”
- “I am learning to feel safe in my body.”
Compassionate Letter to Yourself
Write a short note to your younger or struggling self as if you were a loving caregiver. Include reassurance, pride, and encouragement.
“Of course this feels hard. You’ve been carrying so much. And you’re still here.”
When to Use These Tools
- Before or after EMDR sessions
- During a hard day
- When feeling disconnected, anxious, or alone
- Anytime you need to reset your nervous system
Regulation is a practice, not a destination.
Final Thoughts
These tools aren’t just warm-ups—they’re part of the healing itself. The more you practice grounding and connection, the more you strengthen your capacity to safely process trauma in EMDR.
And remember: you don’t have to be perfectly regulated to heal—you just need support.
THE CONTENT OF THIS BLOG IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR A THERAPEUTIC RELATIONSHIP.