You’ve probably heard about EMDR Therapy, but what is “resourcing”? Simply put, it’s a shorthand for Phase 2 EMDR Therapy work which involves finding a person’s most tolerable window to reprocess and focuses on their ability to regulate and calm their system (so that reprocessing can take place safely!)

What is EMDR Resourcing?

Phase 2 of EMDR intensives, officially titled “Preparation” is the phase in which your EMDR therapist is introducing bilateral stimulation (BLS). They are using it to strengthen and widen your window of tolerance. This is extremely important for EMDR Therapy to be conducted safely and effectively because it’s basically ensuring a client has the internal skills and ability to use those skills as needed during or after reprocessing. These skills are used to manage any intense and distressing emotions, thoughts, and body sensations that may arise. What this means is that it would be ineffective and poor client treatment in most cases to jump into reprocessing without making sure a client has an awareness of how to recognize their distress (what it looks like and feels like to them) and how to manage it without it getting too intense. 

When you’re in your window of tolerance, your body and mind are connected and you’re able to access the memories without either becoming hyper-aroused or hypo-aroused (emotions too big or you’ve shut down, and more flat/disconnected). Your EMDR therapist will likely begin by getting a baseline of what distress looks like for you in your life (are you hyper-aroused or hypo-aroused) and how the distress impacts you in the present. Once a baseline is identified, you’ll start learning new skills or building on your skills. 

What does Resourcing Look Like?

While resourcing can look and feel unique for each client, there are a few different resources most EMDR therapists use as go-to’s or “try firsts”. This isn’t because we as therapists try to make everyone fit into one of these skills. It is because, typically, they are extremely effective and clients find them to be helpful. In doing EMDR therapy online, your therapist will either have you engage in eye movements on a screen, following their fingers, have you administer tactile (touch) stimulation in the form of self-tapping, or wear headphones and listen to audio tones that go from ear to ear, whichever you prefer. If you’re interested in hearing a walk through of the lightstream guided visualization (a favorite of mine and many others!) you can find it here.

Additionally, your EMDR therapist will likely build upon anything you already use for soothing, coping, and general well-being. This can be almost anything. For example, some clients don’t have a history of using meditation, breathing techniques, or any of that. Not only is this ok, but most often folks have their own ways of coping that can be reinforced with your therapist and the use of slow BLS.

Using TV, Media, or another hobby for EMDR Resourcing

I’ve had clients explain that the way they relax, or find comfort is through a TV show. I may ask this client things such as:

• “what emotions do you experience as you’re watching this show?”

• “describe your favorite character, their facial features, the way they’re dressed”

• “imagine you’re watching this show right now, what do you notice in your body?” 

Notice anything about these questions/prompts? I’m having the clients at my therapy practice use their senses, fully immersing themselves in that resource (here a tv show) which is what I’m looking for in terms of a client being able to ground themselves in the here and now. 

Connecting with Positive Experiences During EMDR Resourcing

For some clients, connecting with a memory that already exists for them in real life is a great resource. This could be anything. Like the time you and your family went to Disneyworld as a child. Maybe it is remembering the time you and your partner stayed up too late laughing at funny memes. Or the holidays you spent with your grandmother before she passed.

Here’s a guide to accessing, strengthening, or sensing a positive memory of your own:

1. Close your eyes or softly focus them on one spot. Imagine a time when you felt happy, connected, and present.

2. Engage all of your senses with this memory. What are you seeing? What are the colors that stand out? What do you hear? Are there any smells or tastes tied to this memory? Just notice these and add in some slow, bilateral taps.

3. Keep breathing in and out as you engage in this memory, noticing the experience as a whole. Add in more slow, bilateral taps.

4. What does your body experience in this memory? Notice any body sensations that you’re experiencing. Add in more slow, taps.

5. Remind yourself that this is an experience you can access any time you want to, or need to.

Try this out, adding slow taps for about 6-8 sets after each prompt. Pay attention to how you feel before, during, and after!

How Will You Know Which Resource is Right?

When you know, you’ll know. That’s not meant to be flippant. In all honesty, some visualizations, meditations, and techniques work great for some folks but not so great for others. For me, I’ve found giving folks an option of where to start and letting them be the guide is the most effective way of completing trial and error. Some clients will try visualizing a calm, safe place and love it immediately! Clients will also try the lightstream visualization and dislike it immediately, there’s no right answer. When something clicks with you and you can sense an increase in calm and body relaxation, that’s a great sign it’s a resource that resonates for you.

The one caveat to this: folks who have experienced trauma may have a difficult time with resourcing as their bodies haven’t experienced a slowdown or chance to be “off guard” in so long they may experience this as discomfort. That’s normal. These are brand new skills and concepts for a lot of people and there’s no set time limit on how long it takes to find what works for you! 

Overcome Your Triggering Memories with EMDR Resourcing with a Therapist in Northern Ohio

I hope this sheds some light and reduces anxiety related to what therapy may look like with a trained EMDR therapist. EMDR Therapy, especially the resourcing phase, is a powerful way to help you manage distress and enhance your ability to reprocess safely. If this is something you’re interested in trying, I provide EMDR therapy near Youngstown and online throughout Ohio. Follow these steps to get started:

1. Get in contact with me for a free consultation.

2. Schedule your first EMDR therapy session at my Ohio-based online therapy practice.

3. Start reprocessing memories that are triggering for you.

Other Online Therapy Services I Offer Near Youngstown & Throughout Ohio

At my counseling practice, I utilize EMDR Intensives for a variety of different reasons and situations. This includes therapy for overwhelmed moms, support after birth trauma, and grief counseling.