Hallowell Brain Health Support

Tips for staying focused during a session

Avoiding distractions and self-doubt

Why Focus Matters in EMDR

• Processing works best when you stay present - wandering thoughts can slow progress.
• Your brain may resist uncomfortable memories - distractions can be a way to avoid difficult emotions.
• A wandering mind is normal - staying focused is a skill you can improve.

Common Distractions During EMDR

• Racing thoughts - your mind jumps to unrelated worries or plans.
• Zoning out or dissociating - you feel disconnected or “blank out.”
• External distractions - noises, people, or phone notifications pull your attention.
• Emotional avoidance - part of you resists staying with the memory.
• Physical discomfort - fidgeting, tension, or feeling restless.

Tips for Staying Focused During Your Session

Set a Clear Intention Before You Begin

• Remind yourself of your goal - what do you want to process today?
• Use a grounding phrase - “I am here, I am present, I am ready.”
• Write it down - a short note can help refocus if you get distracted.

Create a Focused Environment

• Minimize interruptions - turn off your phone, close doors, and let others know not to disturb you.
• Choose a quiet space - background noise can easily pull your attention away.
• Use dim lighting or soft light - harsh lights can make it harder to concentrate.

Keep Your Body Engaged

• Sit in a comfortable but alert position - too relaxed, and you may drift off; too tense, and you may feel restless.
• Use gentle movement - some people focus better with light rocking or tapping their legs.
• Hold an object - a stress ball, stone, or fidget tool can help anchor your attention.

Manage a Wandering Mind

• Gently bring your focus back - if your thoughts drift, simply return to the memory or sensation.
• Use your breath as an anchor - take a slow breath and reset.
• Repeat a grounding phrase - “I am present,” “I can do this,” “I am safe.”

Stay Connected to the Memory

• Describe it in detail - what do you see, hear, feel, or sense?
• Follow the sensations - pay attention to how your body reacts.
• Don’t force it - if it fades, pause, take a deep breath, and let it return naturally.

Adapt the Stimulation Method if Needed

• Try switching between following the moving lights and the audio beeps.
• Keep your eyes open or closed - experiment with what keeps you most engaged.

What to Do If You Keep Losing Focus

• Take a short break - a minute to stretch or drink water can help reset.
• Check if something is distracting you - adjust your environment if needed.
• Acknowledge resistance - if a part of you is avoiding the session, remind yourself it’s okay to go at your own pace.
• Try a grounding technique - deep breathing, tapping, or sensory grounding can bring you back.

Building Focus Over Time

• Practice mindfulness outside of sessions - small moments of present awareness help strengthen focus.
• Reduce mental clutter before starting - journaling for a few minutes beforehand can clear distractions.
• Be patient with yourself - staying focused is a skill that improves with practice.