Self-help exercise

Prepare for the exercise

Choose something manageable, stay connected to the room, and stop anytime.

Preparation

Start steady. Keep it manageable.

Use this EMDR-inspired self-help exercise to gently focus on one small piece of a memory while staying connected to the present. It is not a replacement for EMDR therapy with a trained clinician.

Choose one manageable memory cue and stay oriented to the present.

Quick readiness check

  • You are in a quiet, private place and do not need to drive or multitask.
  • You can stay aware of the room while briefly noticing the memory.
  • You can pause, ground, or stop immediately if activation rises too high.
Do not use this alone during a crisis, if you may harm yourself or someone else, feel detached from reality, or cannot reliably settle afterward. Use professional or emergency support instead.

1. Pick a target memory

Use one specific trauma memory or trigger you want to soften: the moment, image, words, or body feeling that still carries the charge.

2. Choose an anchor

Use words that keep one foot in the present, such as “That was then; this is now,” “I am noticing a memory,” or “I can stop if I need to.”

3. Use short sets

Follow the orb, notice what changes, then pause and reconnect with what is happening around you before continuing.

Prepare your space

  • Start while sitting in a comfortable position.
  • Keep water or a grounding object nearby.
  • Before starting, name where you are, today’s date, and three ordinary things you can see.

Pick the right target

  • Choose one specific trauma memory or present-day trigger you want to process.
  • Use the clearest cue: the image, words, emotion, or body sensation that activates the memory now.
  • For solo use, choose something moderate. Save overwhelming or complex material for supported therapy.

During and after

  • Let attention move between the memory, the orb, body sensations, and your anchor words without forcing a result.
  • Pause between sets. Look around, try to notice some things about the room you’re in, and check what feels different now.
  • Stop if you feel flooded, numb, unreal, unsafe, or unable to feel present.
This tool is for personal reflection and is not a substitute for professional mental health care.