Welcome! Are you on the hunt for more coping skills that will help lower your emotional dysregulation? Have you tried different grounding techniques and found them to be helpful, but maybe find that you are needing something more? Look no further than the EMDR & You series! In the article, I will briefly discuss what EMDR is and how you can use one of its skills to better regulate your emotions and find that inner balance.
EMDR (Eye Movement Desensitization and Reprocessing) is a type of psychotherapy designed to help people process and heal from traumatic experiences. Developed by psychologist Francine Shapiro in the late 1980s, EMDR uses guided eye movements (or other forms of bilateral stimulation) while you, as the client, recall distressing memories. This process is thought to help the brain reprocess those memories, reducing their emotional intensity, and helping you gain a new perspective. EMDR is commonly used to treat PTSD, anxiety, depression, and other trauma-related conditions.
If interested, check out the blog post What is EMDR? for a more comprehensive explanation.
One of EMDR’s grounding techniques (by grounding technique I mean a skill that decreases tension and increases awareness of yourself, your surroundings, or the present moment) – is the Eye rolling method. This technique works to “remind” your brain that your current environment is safe by sweeping your eyes across your space. Below are written-out step-by-step instructions. This skill can be great for reducing negative emotions when we need to be subtle about using it.
Eye Rolling
- Start by noticing your breath, taking long and slow inhales through your nose and out through your mouth.
- Feel your body supported by the chair or floor. Let your shoulders relax. The goal is just to notice and observe ourselves in this moment.
- Bring attention to the emotion, thought, or body sensation that is bothering you. Try and acknowledge it by naming it to yourself.
- E.g., “Shame from back then” or “tightness in my jaw.”
- Slowly roll your eyes upward—just above eye level—as far as is comfortable. Keeping your head still.
- It can be helpful to look where the ceiling meets the wall and scan all the way down to where the floor meets the wall. Picking exact things to look at isn’t required, but can be useful.
Shift to rolling or sweeping your eyes now from side to side, again keeping your head and body still, with only your eyes moving.- Spend 2-5 minutes here, allowing your body to relax in the movement and shift into a deeper state of calm.
- Come back to noticing your breath again. Notice any changes to how you feel emotionally and physically as you return to the present moment.