Hallowell Brain Health Support

Managing overwhelm during a session

What to do if emotions feel too intense.

Why Overwhelm Happens During EMDR

• Your brain is processing a lot at once - emotions, memories, and sensations may come up quickly.
• Unresolved emotions may feel intense - distressing memories can temporarily heighten emotions.
• Your body may react automatically - feelings of anxiety, tension, or dissociation can occur.
• It’s a normal part of healing - overwhelm does not mean something is wrong; it’s part of processing.

Signs You Might Be Overwhelmed

• Rapid heartbeat or difficulty breathing - a sign your nervous system is reacting.
• Feeling disconnected or dissociated - zoning out, feeling unreal, or like you’re watching from the outside.
• Racing thoughts - struggling to stay present, thoughts jumping from one to another.
• Intense emotional waves - tears, fear, anger, or sadness that feels too strong to handle.
• Physical discomfort - nausea, dizziness, or muscle tension.

How to Manage Overwhelm in the Moment

Pause and Ground Yourself

• Stop the eye movements - take a break before continuing.
• Use sensory grounding - touch an object (a stone, fabric, or something textured).
• Notice five things - list five things you can see, hear, or touch.
• Use temperature changes - hold an ice cube, drink cold water, or use a warm compress.
• Use 'Safe Pause' feature - Tap the red hand icon during your EMDR session to revisit your Safe Place and help you feel safe and grounded.

Focus on Your Breathing

• Box breathing - inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
• Slow, deep breaths - inhale deeply through the nose, exhale slowly through the mouth.
• Hum or sigh - making a sound while exhaling can help calm your nervous system.

Shift to a Calming Thought or Image

• Use your safe place - visualize a place where you feel secure and peaceful.
• Repeat a reassuring phrase - “I am safe,” “I am in control,” or “I can pause anytime.”
• Think of a positive memory - recall a time you felt comforted or strong.

Reduce the Intensity

• Slow down or stop the session - taking a break doesn’t mean you’ve failed.
• Lower the stimulation - if you’re using visual EMDR, close your eyes or take a rest.

What to Do If Overwhelm Doesn’t Settle

• Shift your focus completely - step outside, stretch, or listen to music.
• Talk to someone supportive - a friend, family member, or therapist.
• Do a calming activity - journaling, drinking tea, or wrapping yourself in a blanket.
• Decide whether to continue or stop for now - it’s okay to pause and return when you feel ready.

Preventing Overwhelm Before Your Next Session

• Set an intention beforehand - remind yourself you can go at your own pace.
• Ensure a supportive environment - quiet, comfortable, and free from distractions.
• Practice grounding beforehand - start with a few deep breaths or a calming exercise.
• Keep a safety plan ready - know what grounding techniques work best for you.