Below are some resources you can use to help reduce your symptoms between sessions or while you’re waiting for a therapy space to become available. There is also a psychoeducation section where you can find out more about how the brain responds to traumatic experiences.
The exercises should be safe for anybody to use; however, if you find they increase your symptoms, please discontinue until you can see an EMDR therapist.
One Hour of Bilateral Music on YouTube. Listen with headphones for calming bilateral sounds.
Nervous System Regulation Audio Meditations – Deb Dana
Butterfly Hug, demonstrated by Dr Jarero. For relief of unpleasant body sensations.
Four Elements Exercise, demonstrated by Susan Watson at Perfect Solutions Coaching
Vagus Nerve Reset
4-7-8 Breathing Exercise
Square Breathing Exercise
5 Senses Grounding Technique
Traumatic Stress Relief – 1stContact
Flash Technique by Philip Manfield PhD – a ten minute exercise designed to reduce the negative impact of upsetting memories.
Virtual EMDR – a self-guided programme