Trauma and EMDR: stabilisation · worksheet 93
When a memory floods in, your body can react as if it were happening now. These gestures help you remind your body and mind that you are here, today, and that that moment has passed.
Before you start
- What it is for: To come back to the present when a difficult memory floods in.
- 1 to 5 minutes, when a memory, a strong emotion or a feeling of unreality takes you out of the present.
- The idea is to remind your body where and when you are: the past feels like now, but it isn’t now.
- Carry a grounding object with you: a stone, a key ring, something with a strong smell.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If you feel more “here” after the exercise (even a little), it is working. Keep the gestures that work best for you.
If you find it hard
If memories come back often, or you feel “absent”, talk about it with your psychologist: it can be worked on in therapy.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer grounding techniques for reorienting to the present when a traumatic memory or an emotion intrudes: orientation (where, when), senses (5-4-3-2-1), body (feet, objects), reminder of current safety.
Re-experiencing, intrusive memories, emotional overwhelm linked to the past. Duration: 2-5 min; prior practice.
References
Ogden, P., Minton, K. & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. Norton.
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
