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How to choose the right environment to complete your Self-EMDR
A practical guide on choosing the right environment to complete your Self EMDR session.
Why Your Environment Matters
- The right space can help you feel safe and comfortable, making it easier to focus.
- A well-chosen environment reduces distractions, allowing for deeper processing.
- Feeling in control of your space can enhance your sense of stability before, during, and after a session.
Key Factors for Choosing the Best Space
Privacy- Minimize interruptions - choose a space where you won’t be disturbed by family, roommates, or pets.
- Consider a lockable door - if possible, use a room where you can close the door for added privacy.
- Let others know - if you live with others, inform them that you need uninterrupted time.
Comfort
- Choose a comfortable seat - whether sitting or reclining, make sure you feel physically supported.
- Keep a cushion or blanket nearby - having soft textures can help create a sense of security.
- Check your temperature - ensure the room isn’t too hot or too cold, as discomfort can be distracting.
Lighting
- Soft, natural light is ideal - bright overhead lights can feel harsh, while dim lighting can be calming. Avoid lighting that strains your eyes or makes you feel uneasy.
- Reduce glare from screens - if using a phone or computer, adjust brightness for comfort.
Noise Levels
- Silence is best - a quiet space allows for better concentration and emotional processing.
- Use white noise or calming music - if silence isn’t possible, a soft background hum can help block distractions.
- Wear noise-canceling headphones - these can help if external sounds are unavoidable.
Digital and Physical Distractions
- Turn off notifications - silence your phone or put it in Do Not Disturb mode.
- Close unnecessary apps or tabs - keep only the necessary tools open.
- Declutter your space - a tidy environment can help create a sense of order and calm.
Safety and Security
- Ensure you feel emotionally safe - pick a place where you don’t feel exposed or on edge.
- Avoid spaces with negative associations - choose an area where you feel relaxed and in control.
- Have a safe place nearby - if needed, keep comforting objects (e.g., a weighted blanket, favorite item) within reach.
When and Where to Do Your Session
Best Times of Day- When you’re least likely to be interrupted - early morning or late evening can work well.
- When you feel most emotionally stable - avoid times when you’re already feeling exhausted or overwhelmed.
- When you have time afterward to process - ideally, schedule your session when you won’t have to rush into another task.
Examples of Good Locations
- A quiet room at home with a closed door.
- A comfortable corner with a chair, cushion, or blanket.
- A home office or study with minimal distractions.
- A dedicated meditation or relaxation space.
Places to Avoid
- Public areas - coffee shops, workspaces, or busy parks can have too many distractions.
- Work environments - unless you have complete privacy, workspaces aren’t ideal for deep emotional processing.
- Shared spaces without privacy - if someone might walk in, it can break your focus and sense of security.
- Areas linked to past trauma - if a space carries negative memories, it may not be suitable for EMDR.
What to Have Nearby for Extra Comfort
- A bottle of water - staying hydrated can help regulate emotions.
- A notepad or journal - useful for jotting down reflections or reminders.
- A comforting item - a favorite object, fidget tool, or weighted blanket can provide grounding.
- Tissues - in case emotions arise.
- A timer or clock - to manage your session duration without checking your phone.
Final Checklist Before You Start
- Privacy secured - No interruptions expected
- Comfortable seating - Chair, cushion, or blanket ready
- Lighting adjusted - Not too bright or too dim
- Noise managed - Silence, white noise, or calming music
- Phone settings adjusted - Do Not Disturb mode on
- Essential items nearby - Water, tissues, journal, grounding object
- Time buffer afterward - No immediate tasks or stressful commitments