You don’t have to finish an exercise just because the timer is still running.
Bilateral stimulation can bring difficult feelings into focus. Some discomfort may be manageable, but feeling overwhelmed or disconnected is a reason to stop. Recognizing the difference helps you make a more informed decision.
When should you pause or stop?
You notice sadness, tension, or other emotions, but remain aware of your surroundings and feel able to make choices.
Distress keeps increasing, you struggle to concentrate, or the movement or sounds become uncomfortable. Pause and check how you feel.
You feel panicky, numb, unreal, or detached, experience a flashback, or struggle to recognize and reconnect with your surroundings.
Remember: You don’t need to push through distress to make an exercise worthwhile. The ability to remain present and make choices matters more than completing a set.
Understanding dissociation
Dissociation is a temporary sense of disconnection from your thoughts, emotions, body, or surroundings. It can occur in response to overwhelming stress or trauma-related memories.
What might it feel like? Your surroundings may seem distant, dreamlike, or unreal (derealization). You might feel detached from your body or as though you’re observing yourself from outside (depersonalization). Other signs include emotional numbness, feeling unusually disconnected, or losing track of time.
Why does it matter during an exercise? Focusing on distressing memories can trigger dissociative symptoms in some people. When you feel disconnected, it may become harder to recognize increasing distress, stay oriented, or decide when to stop. This is a concern with memory-focused exercises, not evidence that bilateral stimulation itself causes a dissociative disorder.
What should you do? Stop the exercise if you notice these symptoms. Reconnect with your surroundings using the grounding techniques below, and avoid further memory-focused exercises for now. If dissociation occurs repeatedly, seek guidance from a qualified mental health professional before trying again.
How to ground yourself after stopping
Grounding redirects attention from upsetting memories or sensations to what is happening around you right now.
Pause or end the exercise. Stop following the orb and turn off the guiding sounds. Look away from the screen.
Keep your eyes open if comfortable. Name where you are, today’s date, and three ordinary objects you can see.
Feel your feet against the floor or your back against the chair. Touch a familiar object and notice its texture.
Take a drink of water, move around gently, or contact someone supportive. You don’t need to return to the memory.
Try the 5–4–3–2–1 grounding exercise
If you prefer a structured exercise, gently bring attention to your senses:
There’s no need to complete every step perfectly. If counting or concentrating feels difficult, simply name one thing you can see, hear, or touch.
Should you continue after grounding?
If you stopped because you felt overwhelmed, detached, or disoriented, it’s better to end the exercise for now rather than immediately return to the upsetting memory.
Grounding isn’t a test you need to pass. It may help you feel more present, but it doesn’t mean you’re ready for another round of memory work. If exercises repeatedly leave you distressed, discuss this with a qualified mental health professional before trying again.
If distress remains intense, grounding makes things worse, or you experience recurring flashbacks or dissociation, pause independent exercises and seek professional guidance. If you’re in immediate danger or at risk of harming yourself or someone else, contact local emergency services.
U.S. Department of Veterans Affairs — Coping with Traumatic Stress Reactions
NHS Inform — Grounding Exercises
NHS — Understanding Dissociation and Dissociative Disorders
World Health Organization — Doing What Matters in Times of Stress
EMDR International Association — Guidelines for Virtual EMDR Therapy