How to Ground Yourself After EMDR: A Complete Guide to Post-Session Stabilization

You've just completed an EMDR session. Your mind might feel foggy, your emotions could be intense, or you might feel disconnected from reality. Maybe you're still partially in the memory you processed, or perhaps you're struggling to focus on the drive home. These experiences are completely normal, and learning to ground yourself properly is essential for successful EMDR therapy.

Grounding after EMDR isn't just about feeling better in the moment—it's about safely integrating your therapeutic work and maintaining stability between sessions. Proper grounding techniques help your nervous system settle, allow processing to continue productively, and prevent overwhelming after-effects.

Let's explore why grounding is crucial after EMDR, and master a comprehensive toolkit of techniques you can use anytime, anywhere.

Image credit: Lesly Juarez on Unsplash

Why Grounding Is Essential After EMDR

Understanding Your Nervous System Response

EMDR therapy deliberately activates your nervous system to process traumatic memories. This activation doesn't instantly stop when your session ends—it needs time to settle and reintegrate. Understanding this biological process helps you work with your body rather than against it.

What Happens to Your Nervous System During EMDR:

Activation Phase:

• Sympathetic nervous system engages (fight/flight/freeze response)
• Stress hormones like cortisol and adrenaline are released
• Brain activity increases in emotion and memory processing areas
• Body prepares as if responding to current threat

Processing Phase:

• Bilateral stimulation facilitates information processing
• Neural networks are actively reorganizing
• Emotional and cognitive material is being integrated
• Your brain works to complete interrupted processes

Integration Phase:

• Nervous system gradually returns to baseline
• New learning and perspectives consolidate
• Body sensations and emotions settle
• You return to present-moment awareness

Why Grounding Matters:

1. Prevents Overwhelm

• Stops processing from becoming overwhelming
• Provides safe exit from intense emotional states
• Prevents emotional flooding or dissociation
• Maintains functional ability between sessions

2. Enhances Integration

• Allows therapeutic work to consolidate properly
• Helps new neural pathways strengthen
• Supports integration of processed material
• Facilitates lasting positive changes

3. Builds Self-Regulation Skills

• Develops your ability to manage nervous system states
• Increases emotional regulation capacity
• Enhances resilience for future challenges
• Provides tools for ongoing self-care

The Window of Tolerance Concept

Your "window of tolerance" is the range of emotional intensity you can handle while remaining functional and present. EMDR can temporarily narrow this window, making you more sensitive to stress and triggers.

Understanding Your Window:

Optimal Window (Green Zone):

• You feel present, regulated, and capable
• Emotions are manageable and proportional
• Thinking is clear and rational
• Body feels relatively calm and centered

Hyperarousal (Red Zone - Too Much):

• Anxiety, panic, anger, or agitation
• Racing thoughts, hypervigilance, restlessness
• Physical tension, rapid heartbeat, shallow breathing
• Overwhelm and inability to focus

Hypoarousal (Blue Zone - Too Little):

• Numbness, dissociation, shutdown
• Confusion, disorientation, spaciness
• Heavy body, fatigue, difficulty moving
• Emotional disconnection or flatness

Grounding helps you return to your optimal window where integration can occur safely and effectively.

Immediate Grounding Techniques: In-the-Moment Strategies

The 5-4-3-2-1 Sensory Grounding Method

This classic technique pulls you into the present moment by systematically engaging your senses. It's especially effective when you feel disconnected or overwhelmed.

Step-by-Step Instructions:

5 Things You Can See:

• Look around and name five things you can see
• Be specific: "blue coffee mug" rather than just "cup"
• Notice details: colors, shapes, textures, lighting
• Say them aloud or mentally list them

4 Things You Can Feel:

• Notice four different physical sensations
• Include temperature, texture, pressure, and movement
• Examples: chair supporting you, clothes on skin, air temperature, phone in hand
• Touch each item if possible to enhance the sensation

3 Things You Can Hear:

• Identify three distinct sounds in your environment
• Include both near and far sounds
• Notice volume, pitch, and quality of sounds
• Examples: clock ticking, traffic outside, your own breathing

2 Things You Can Smell:

• Find two different scents in your environment
• If no strong smells, create them (coffee, soap, essential oil)
• Notice intensity and quality of each smell
• Breathe deeply to enhance scent perception

1 Thing You Can Taste:

• Identify one taste in your mouth
• Use water, mint, or a small snack if needed
• Notice temperature, texture, and flavor
• Focus on the physical sensation of tasting

Why This Works:

• Engages multiple brain regions simultaneously
• Forces attention to present-moment sensory input
• Counters dissociation by requiring active observation
• Provides structure when thoughts feel chaotic

Temperature-Based Grounding

Temperature changes can quickly bring you back to your body and the present moment. Your nervous system responds rapidly to temperature shifts.

Cold Techniques:

Ice Water Method:

• Hold ice cubes in your hands until they melt
• Focus on the intense cold sensation
• Notice how it changes from shocking to tolerable
• Move ice to wrists, neck, or face for variety

Cold Compress:

• Place cold water on your face, especially around eyes
• Use the mammalian dive reflex effect (triggers vagus nerve)
• Notice how your heart rate and breathing slow down
• Continue for 30 seconds to 2 minutes

Cold Air Exposure:

• Step outside for fresh air
• Focus on the feeling of cold on your skin
• Take deep breaths of cool air
• Notice how it clears your mind

Warm Techniques:

Warm Hands Method:

• Run warm water over your hands
• Focus on the soothing temperature
• Notice muscles relaxing and tension releasing
• Hold warm mug or tea for continued comfort

Heated Compress:

• Place warm cloth on neck, shoulders, or lower back
• Focus on relaxation spreading through your body
• Notice how warmth soothes your nervous system
• Use for 5-10 minutes for full effect

Movement-Based Grounding

Physical movement reconnects mind and body, releasing trapped energy and enhancing present-moment awareness.

Gentle Movements:

• Slow, deliberate stretches focusing on body sensations
• Shoulder rolls, neck circles, ankle rotations
• Walking slowly while noticing each footstep
• Gentle yoga poses or tai chi movements

Rhythmic Movements:

• Rocking back and forth (self-soothing rhythm)
• Tapping or patting different body parts
• Bouncing lightly on toes or small jumps
• Swinging arms or legs rhythmically

Grounding Stance:

• Stand with feet hip-width apart
• Feel connection to ground through your feet
• Imagine roots growing from your feet into earth
• Bend knees slightly and feel your body weight settle

Image credit: Joshua Sortino on Unsplash

Intermediate Grounding Techniques: Building Your Toolkit

Breath-Based Grounding Methods

Breathing is your most accessible regulation tool. These techniques combine breath awareness with specific patterns that calm your nervous system.

Box Breathing:

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts
• Repeat 4-8 cycles

4-7-8 Breathing:

• Inhale through nose for 4 counts
• Hold breath for 7 counts
• Exhale through mouth for 8 counts
• Repeat 3-5 rounds

Diaphragmatic Breathing:

• Place one hand on chest, one on belly
• Inhale, allowing belly to expand (chest stays relatively still)
• Exhale, allowing belly to fall naturally
• Focus on the physical sensation of breathing

Why Breath Work Helps:

• Activates parasympathetic nervous system
• Provides immediate control over one body function
• Creates rhythm that regulates heart rate variability
• Connects mind to body through conscious awareness

Progressive Muscle Relaxation (PMR)

Tensing and releasing muscles helps you reconnect with your body and release stored tension from emotional processing.

Full Body PMR Sequence:

Upper Body:

1. Hands and arms: Make fists, tense biceps, hold 5 seconds, release
2. Shoulders and neck: Shrug shoulders to ears, hold 5 seconds, release
3. Face and jaw: Clench jaw, squint eyes, hold 5 seconds, release
4. Forehead: Wrinkle forehead, raise eyebrows, hold 5 seconds, release

Core: 5. Chest and abdomen: Take deep breath, tense entire torso, hold 5 seconds, release 6. Back: Arch back slightly, hold 5 seconds, release

Lower Body: 7. Buttocks and hips: Squeeze glutes, hold 5 seconds, release 8. Legs: Thighs and calves, hold 5 seconds, release 9. Feet and toes: Point toes, curl them, hold 5 seconds, release

Tips for Effective PMR:

• Don't strain – aim for 70% of maximum tension
• Focus on the difference between tension and relaxation
• Combine with deep breathing for enhanced effect
• Practice regularly for faster results

Grounding with Objects

Physical objects provide tangible anchors to reality when you feel disconnected or overwhelmed.

Create a Grounding Kit: Keep these items readily available:

Textural Objects:

• Smooth stones or crystals
• Soft fabric or velvet
• Rough surfaces like sandpaper
• Temperature-sensitive items

Scent Objects:

• Essential oils (lavender, peppermint, citrus)
• Scented candles or wax melts
• Fresh herbs or flowers
• Familiar comforting scents

Weight Objects:

• Small weighted blanket or lap pad
• Heavy book or paperweight
• Hand weights or therapy putty
• Anything that provides grounding pressure

Familiar Objects:

• Photos of loved ones or happy memories
• Special jewelry or sentimental items
• Childhood comfort objects
• Items with positive emotional associations

How to Use Your Grounding Kit:

• Select items based on current needs and sensations
• Engage multiple senses when possible
• Focus on detailed exploration of each object
• Have kits in multiple locations (home, car, work)

Advanced Grounding Strategies: Deep Stabilization Techniques

Visualization and Mental Grounding

When physical grounding isn't enough or isn't appropriate, mental techniques can provide powerful stabilization.

Safe/Calm Place Visualization:

Building Your Safe Place:

1. Choose or create a location that feels completely safe
2. Engage all senses in your visualization
3. Add details that make it personally meaningful
4. Practice accessing it quickly and easily

Enhancing Your Safe Place:

• Temperature: Perfect, comfortable temperature
• Sounds: Peaceful, soothing sounds you enjoy
• Scents: Calming aromas that help you relax
• Textures: Comfortable surfaces and supportive elements
• Light: Natural, gentle lighting that feels safe
• Protection: Boundaries or barriers that create security

Quick Access Techniques:

• Practice entering your safe place within 10 seconds
• Create a "trigger" word or gesture to access it
• Use it regularly when calm to strengthen the neural pathway
• Modify and update your safe place as needed

Resource Person Visualization:

Choosing Resource Figures:

• Real or imagined supportive people
• Spiritual or religious figures
• Animal guides or pets
• Archetypal figures (warrior, healer, protector)

Developing Resource Visualization:

1. Imagine the resource figure with you
2. Feel their support, wisdom, or protection
3. Allow them to offer comfort or guidance
4. Internalize their qualities within yourself

Grounding Affirmations:

• "I am safe in this present moment"
• "This feeling will pass, and I am okay"
• "I have survived everything that has happened to me"
• "I am capable of handling this experience"
• "My body knows how to return to calm"

Body-Based Grounding Practices

These advanced techniques work directly with your body's wisdom and energy systems.

Grounding with Nature:

Earth Connection:

• Stand barefoot on grass, dirt, or sand
• Imagine roots growing from your feet into earth
• Feel the support and stability of the ground beneath you
• Allow excess energy to drain into earth
• Draw stabilizing energy up from earth

Tree Visualization:

• Imagine yourself as a strong, grounded tree
• Feel roots extending deep into earth
• Sense trunk strength and stability
• Allow branches to reach toward sky
• Weather storms while remaining rooted

Water-Based Grounding:

• Hold running water and feel its cleansing energy
• Visualize washing away difficult emotions
• Use sound of water to calm your nervous system
• Imagine floating in calm, safe waters

Energy-Based Grounding:

Chakra Grounding:

• Focus on root chakra at base of spine
• Imagine red energy connecting to earth
• Visualize energy flowing downward, grounding you
• Feel stability and security in your lower body

Meridian Tapping:

• Gently tap or massage specific grounding points:
• Kidney 1 point (bottom of feet)
• Spleen 6 point (inside of ankles)
• Stomach 36 point (below knees)
• Pericardium 6 point (inside of wrists)

Why These Advanced Techniques Work:

• Access deeper layers of nervous system regulation
• Work with subtle energy systems in the body
• Provide meaning and purpose to grounding practices
• Create deeper mind-body connection

Grounding for Specific Situations

Grounding When You're Alone

Self-Sufficiency Strategies:

• Practice grounding techniques when calm, so they're available when needed
• Create audio recordings of guided grounding exercises
• Use technology apps for grounding support
• Establish routines that include regular grounding practice

Automated Grounding Systems:

• Set phone reminders for grounding check-ins
• Use smart home devices for calming environments
• Program music playlists for different moods
• Create automated lighting for different times of day

Self-Compassion Practices:

• Develop kind internal dialogue for difficult moments
• Practice self-soothing touch (hand on heart, gentle stroking)
• Create comfort rituals for challenging times
• Remember that needing help is human and normal

Grounding in Public Spaces

Discreet Techniques:

• 5-4-3-2-1 method done mentally
• Hidden deep breathing through nose
• Subtle muscle tensing under table
• Focusing on feet on floor

Quick Exit Strategies:

• Identify exit routes in advance
• Have excuse ready for leaving situations
• Use phone calls as legitimate exit reasons
• Practice calm exit phrases

Public Grounding Kit Items:

• Small smooth stone in pocket
• Scented hand lotion or essential oil roller
• Gum or mints for sensory grounding
• Headphones with calming music

Handling Stares or Questions:

• Prepare neutral explanations ("just taking a moment")
• Use phone as social cover
• Find quiet corners or restrooms
• Remember that most people aren't actually watching

Grounding During Intense Emotional Episodes

Emergency Grounding Protocol:

Step 1: Immediate Stabilization (First 30 seconds)

• Stop what you're doing immediately
• Take three deep, slow breaths
• Name five things you can see
• Splash cold water on face if available

Step 2: Assessment (Next 2 minutes)

• Rate intensity on 1-10 scale
• Identify primary emotion
• Check body sensations
• Decide if additional help is needed

Step 3: Intensive Grounding (Next 5-10 minutes)

• Choose 2-3 grounding techniques
• Focus on physical sensations
• Use calming self-talk
• Engage with environment actively

Step 4: Recovery (Following 15-30 minutes)

• Maintain gentle activity
• Avoid additional stressors
• Practice self-compassion
• Plan for continued care

When Professional Help Is Needed:

• Intensity doesn't decrease after 15-20 minutes
• You're unable to care for basic needs
• Suicidal thoughts or self-harm urges
• Complete inability to ground or return to present

Grounding Between EMDR Sessions

Daily Grounding Practices

Morning Grounding Routine:

• 5 minutes of gentle stretching
• 2-3 minutes of deep breathing
• Quick body scan for tension areas
• Set positive intentions for the day

Evening Grounding Practice:

• Review day and process emotions
• 10 minutes of progressive muscle relaxation
• Gratitude practice or positive reflection
• Prepare restful environment for sleep

Micro-Grounding Breaks:

• 1-minute grounding between tasks
• 30-second breathing breaks
• Quick sensory check-ins during meals
• Moment-to-moment awareness practices

Integrating Grounding with EMDR Processing

Post-Session Integration:

• Plan 30-60 minutes of gentle activity after sessions
• Use grounding techniques during processing dreams
• Journal about integration experiences
• Practice self-compassion during difficult periods

Preparation for Next Session:

• Review grounding techniques before appointments
• Bring grounding objects to sessions
• Discuss grounding needs with therapist
• Plan for post-session care

Tracking Grounding Effectiveness:

• Note which techniques work best in different situations
• Track progress in regulation capacity
• Document any new insights or discoveries
• Share successful strategies with your therapist

Building Long-Term Resilience

Developing Grounding Mastery:

• Practice techniques regularly when calm
• Create personalized variations of standard methods
• Build a diverse toolkit for different situations
• Share and learn from others' experiences

Expanding Your Window of Tolerance:

• Gradually increase exposure to manageable stress
• Practice grounding in progressively challenging situations
• Celebrate small improvements in regulation
• Remember that setbacks are normal and part of learning

Grounding Challenges and Solutions

When Grounding Doesn't Work Immediately

Common Grounding Obstacles:

• Dissociation makes it hard to connect with body
• Anxiety makes focusing on sensory input difficult
• Fatigue reduces energy for active techniques
• Overwhelm prevents clear thinking

Troubleshooting Strategies:

For Dissociation:

• Start with very basic sensory input (ice water, strong smells)
• Use physical movement to reconnect with body
• Ask trusted person for help with grounding
• Consider professional support if dissociation persists

For High Anxiety:

• Use techniques that don't require concentration (temperature changes)
• Focus on simple, repetitive actions (rocking, tapping)
• Use calming music or nature sounds
• Practice acceptance rather than fighting anxiety

For Fatigue:

• Choose passive techniques (listening, visualization)
• Use supported positions (lying down, supported sitting)
• Keep grounding very simple and minimal
• Prioritize rest over active grounding

Adapting Grounding for Different Needs

Physical Limitations:

• Modify techniques for mobility issues
• Use seated or lying-down versions of exercises
• Focus on upper body techniques if needed
• Consider adaptive equipment or assistance

Sensory Processing Differences:

• Adjust intensity of sensory input
• Choose preferred sensory modalities
• Be aware of sensory sensitivities
• Develop personalized sensory profiles

Cognitive Differences:

• Simplify multi-step techniques
• Use visual aids or written instructions
• Practice techniques with therapist first
• Develop muscle memory through repetition

Cultural Considerations:

• Respect cultural beliefs about body and healing
• Adapt techniques to cultural comfort levels
• Include culturally meaningful elements
• Work within cultural frameworks for healing

Creating Your Personal Grounding Plan

Assessment and Planning

Identify Your Grounding Profile:

Sensory Preferences:

• Which senses do you respond to best? (sight, sound, touch, taste, smell)
• What textures feel calming vs. alerting?
• What temperatures help you regulate?
• What scents trigger positive vs. negative responses?

Situational Triggers:

• What situations typically require grounding?
• Where are you when you need grounding most?
• What time of day do you need most support?
• Who helps vs. hinders your grounding efforts?

Technique Preferences:

• Which techniques feel most natural to you?
• What methods have worked in the past?
• What feels too complicated or embarrassing?
• What can you remember when you're stressed?

Developing Your Grounding Menu:

Level 1: Quick Fixes (30 seconds to 2 minutes)

• Deep breathing
• 5-4-3-2-1 method (abbreviated)
• Temperature changes
• Simple stretching

Level 2: Moderate Grounding (3-10 minutes)

• Progressive muscle relaxation
• Full 5-4-3-2-1 method
• Guided visualization
• Nature connection

Level 3: Deep Grounding (15+ minutes)

• Full grounding routine
• Extended visualization
• Body-based practices
• Energy work techniques

Implementation Strategy:

• Practice Level 1 techniques daily
• Use Level 2 when moderate stress occurs
• Apply Level 3 for intensive processing periods
• Adjust based on effectiveness and preferences

Building Support Systems

Professional Support:

• Discuss grounding with your therapist
• Develop therapist-guided grounding techniques
• Plan for crisis support
• Consider additional therapeutic support if needed

Personal Support Network:

• Educate trusted friends/family about grounding
• Create grounding agreements with support people
• Develop signals for when you need help
• Practice grounding with supportive people

Community Resources:

• Join EMDR support groups
• Find grounding workshops or classes
• Connect with others practicing similar techniques
• Share and learn from community experiences

Conclusion: Grounding as Lifelong Skills

Grounding after EMDR isn't just a temporary fix—it's the development of lifelong skills for nervous system regulation and emotional resilience. The techniques you master during EMDR therapy become tools that serve you well beyond your therapeutic journey.

Key Takeaways for Grounding Mastery:

• Practice when calm to build automatic access when stressed
• Build a diverse toolkit for different situations and needs
• Listen to your body and choose techniques that feel right
• Be patient with yourself as you develop these new skills

Remember that grounding is a skill that improves with practice. What feels difficult or ineffective initially will become more natural and powerful over time. Each time you successfully ground yourself, you strengthen your nervous system's capacity for regulation and expand your window of tolerance.

Your Grounding Journey:

• Start simple and build gradually
• Track what works best for your unique system
• Share your successes and challenges with your therapist
• Celebrate your growing ability to regulate and integrate

As you continue your EMDR journey, grounding becomes not just a response to difficulty but a way of life—a foundation of presence, self-awareness, and resilience that supports all your healing and growth.

Trust your body's wisdom, be gentle with your learning process, and know that each grounding practice strengthens your capacity for healing, integration, and lasting peace.

Image Credits:

• Person practicing grounding techniques in nature: Lesly Juarez on Unsplash
• Person doing grounding exercises outdoors: Joshua Sortino on Unsplash

This article is for informational purposes only and does not constitute medical advice. If you're experiencing severe symptoms or crisis, please contact your therapist, crisis services, or emergency services immediately.