Eye Movement Desensitization Reprocessing therapy, or EMDR, is a trauma processing therapy that can assist with navigating difficult life experiences. Part of the EMDR process includes resourcing, building inner coping and strengthening positive beliefs that aid in the therapy process. In addition to processing the “heavy” moments, resourcing teaches the brain how to lean into safety and resilience to create a more stable foundation and deeper healing.
Below is a resourcing tool from an EMDR lens that invites you to slow down, reflect on positive moments in the last week, and more deeply integrate them into your sense of self.
Think of 2 – 4 things where you experienced any sort of positive emotion in the last week.
This can be as small as “the sun was out today” or “I ate a really great burger yesterday”. Other examples may be spending time with a loved one, watching a favorite show, accomplishing a goal, being kind to yourself, etc.
Write down each experience.
Write down the corresponding emotions next to each experience.
Here are some examples:
Happy, Elated, Excited, Overjoyed, Thrilled, Exuberant, Ecstatic, Fired Up, Delighted
Cheerful, Up, Good, Relieved, Satisfied, Contented
Glad, Content, Pleasant, Fine, Mellow, Pleased
Strong, Powerful, Aggressive, Gung Ho, Potent, Super, Forceful, Proud, Determined
Energetic, Capable Confident, Persuasive, Sure
Secure, Durable, Adequate, Able, Capable
Pause and honor each experience, the positive emotions, and body sensations
Read each experience slowly, then the positive emotions and body sensations you experience when reflecting on it, take three deep breaths. Repeat with each experience.
