EMDR Grounding Kit
For between-session support and grounding
Resourcing Tools (Calming & Grounding)
Before and after processing work, it’s important to feel safe and regulated.
Safe Place Exercise - close your eyes and imagine a place where you feel calm and protected. Notice the sights, sounds, smells, and how your body feels there.
Bilateral Tapping - cross your arms and gently tap your shoulders, or alternate tapping your thighs. Try while walking, or use an EMDR app with bilateral sounds (like "EMDR Tappers" or "BI-TAPP").
4-7-8 Breathing - Inhale for 4… hold for 7… exhale for 8. Repeat 3 times to calm your nervous system.
Between-Session Journal Prompts
Sometimes memories or emotions surface between sessions. These prompts help process gently:
“Something that surprised me this week was…”
“When I felt triggered, I noticed…”
“A small win or strength I noticed in myself…”
“What helped me feel safe or grounded recently?”
Coping Skills List
Make your personal list! Here are some examples to get started:
Go for a walk or spend time in nature.
Listen to music that soothes or uplifts you.
Use a fidget or grounding object.
Call a safe person.
Repeat a mantra like: “I am safe. I can handle this.”
What To Do If You Feel Overwhelmed
Feeling overwhelmed is common when processing trauma; we are activating memories. Your past cannot harm you - you got this!
Pause. Breathe. Choose and use a grounding tool from above.
Write down what is overwhelming you and bring it to our next session.
If it feels like too much to hold between sessions, reach out. I’d rather you feel supported than stuck or isolated. Even a quick message saying, “I’m feeling activated,” is enough.