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 need something more? Look no further than the EMDR & You series! In this 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 help you gain a new perspective. EMDR is commonly used to treat PTSD, anxiety, depression, and other trauma-related conditions.
If interested, check out this 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 Four Elements. This technique works to improve awareness of your external environment and also regulates your body at the same time. Below are step-by-step instructions to help you practice this skill; however, be aware that it can be helpful to listen to someone read it out loud as you go (e.g., a therapist, friend, or partner).
The Four Elements
Earth
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- Take a moment to notice your feet, plant them firmly on the ground. Notice how unyielding the earth is beneath you, how solid.
- Look around and notice three new things around you, directing your attention outward.
Air 
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- Notice your breath here. Do your favorite breathing technique, or maybe just take a moment to catch your breath and remember that you need to breathe.
- As we practice here, we are drawing our attention inward. Check out some breathing techniques here or here.
Water
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- Notice your mouth, do you have saliva? Try to make more and swallow. If needed, take a drink to assist you.
- The swallow reflex encourages the nervous system to reset and relax.
- When stressed, our mouths will often dry out in response to the sympathetic nervous system powering down our digestive system. When we make salvia and swallow, we’re triggering the parasympathetic nervous system, which then turns it back on.
Fire
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- Begin by rubbing your hands together quickly until you begin to feel warmth. This might take a moment, don’t rush to the point of discomfort, take however much time it needs to really feel some heat.
- Place your palms on your cheeks, taking a moment to feel the heat you generated. Sag your face into your hands, really trying to bask in the warmth as if it’s the only heat you’ll feel today.