EMDR Therapy: Self-Soothing Techniques

Jun 6

Engaging in EMDR therapy can be transformative, yet it often requires navigating intense emotions and memories.

Fortunately, integrating self-soothing techniques can enhance your resilience and facilitate deeper healing. Self-soothing can be defined as your ability to use behaviors to regulate emotions after an upsetting event. A great way to get started is to think of practices that will soothe your five senses. The five senses include what you see, hear, smell, taste and touch. If you haven’t thought about this lately, below are a few suggestions to try.

Box Breathing

Find a quiet space and close your eyes. Inhale for four seconds (with your mouth closed). Hold that breath for another four seconds. Exhale slowly for four seconds (like your blowing out through a straw). Hold for another four seconds. Then repeat. Try incorporating this into your daily routine.

Progressive Muscle Relaxation

Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. Pay attention to how the muscles feel before and after each time you tense and relax them.

Sensory Activities

Take a warm shower or bath, listen to your favorite music, or cuddle with a pet or soft blanket. Look at something comforting and enjoyable such as a burning candle, pictures of loved ones, pictures of favorite places, or read inspirational quotes and affirmations. Go outside and enjoy nature, watch a sporting event, or watch dogs play. Enjoy pleasant smells by using an essential oil diffuser, scented candle or apply a scented lotion. Eat a healthy snack, mindfully.

Journaling

Write down your thoughts and emotions to help process what you’re feeling and gain perspective.

Physical Exercise

Go on a walk or stretch for five to ten minutes to help unblock stagnant energy or freezing. Engage in some somatic exercises or slow flow yoga.

Grounding Techniques

Focus on your surroundings, name objects that you see, or feel textures to bring yourself back to the present moment.

Creative Expression

Express your thoughts and emotions through painting, drawing, or writing.

Guided Imagery

Listen to guided imagery apps that take you through relaxation exercises or meditations.

Self Compassion

Speak to yourself kindly and compassionately to counter negative thoughts and build self-esteem.

Self-Soothing Touch

Put your right hand on your heart and your left hand on your belly and focus your attention on the rise and fall of your breath.

Reach Out

Seek support from friends, family, or a therapist when you need it. Sharing what you’re going through with someone you trust can bring comfort and perspective.