Hallowell Brain Health Support

Frequently Asked Questions


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How to choose the right environment to complete your Self-EMDR


A practical guide on choosing the right environment to complete your Self EMDR session.

Why Your Environment Matters

  • The right space can help you feel safe and comfortable, making it easier to focus.
  • A well-chosen environment reduces distractions, allowing for deeper processing.
  • Feeling in control of your space can enhance your sense of stability before, during, and after a session.

Key Factors for Choosing the Best Space

Privacy
  • Minimize interruptions - choose a space where you won’t be disturbed by family, roommates, or pets.
  • Consider a lockable door - if possible, use a room where you can close the door for added privacy.
  • Let others know - if you live with others, inform them that you need uninterrupted time.

Comfort
  • Choose a comfortable seat - whether sitting or reclining, make sure you feel physically supported.
  • Keep a cushion or blanket nearby - having soft textures can help create a sense of security.
  • Check your temperature - ensure the room isn’t too hot or too cold, as discomfort can be distracting.

Lighting
  • Soft, natural light is ideal - bright overhead lights can feel harsh, while dim lighting can be calming. Avoid lighting that strains your eyes or makes you feel uneasy.
  • Reduce glare from screens - if using a phone or computer, adjust brightness for comfort.

Noise Levels
  • Silence is best - a quiet space allows for better concentration and emotional processing.
  • Use white noise or calming music - if silence isn’t possible, a soft background hum can help block distractions.
  • Wear noise-canceling headphones - these can help if external sounds are unavoidable.

Digital and Physical Distractions
  • Turn off notifications - silence your phone or put it in Do Not Disturb mode.
  • Close unnecessary apps or tabs - keep only the necessary tools open.
  • Declutter your space - a tidy environment can help create a sense of order and calm.

Safety and Security
  • Ensure you feel emotionally safe - pick a place where you don’t feel exposed or on edge.
  • Avoid spaces with negative associations - choose an area where you feel relaxed and in control.
  • Have a safe place nearby - if needed, keep comforting objects (e.g., a weighted blanket, favorite item) within reach.

When and Where to Do Your Session

Best Times of Day
  • When you’re least likely to be interrupted - early morning or late evening can work well.
  • When you feel most emotionally stable - avoid times when you’re already feeling exhausted or overwhelmed.
  • When you have time afterward to process - ideally, schedule your session when you won’t have to rush into another task.

Examples of Good Locations
  • A quiet room at home with a closed door.
  • A comfortable corner with a chair, cushion, or blanket.
  • A home office or study with minimal distractions.
  • A dedicated meditation or relaxation space.

Places to Avoid
  • Public areas - coffee shops, workspaces, or busy parks can have too many distractions.
  • Work environments - unless you have complete privacy, workspaces aren’t ideal for deep emotional processing.
  • Shared spaces without privacy - if someone might walk in, it can break your focus and sense of security.
  • Areas linked to past trauma - if a space carries negative memories, it may not be suitable for EMDR.

What to Have Nearby for Extra Comfort
  • A bottle of water - staying hydrated can help regulate emotions.
  • A notepad or journal - useful for jotting down reflections or reminders.
  • A comforting item - a favorite object, fidget tool, or weighted blanket can provide grounding.
  • Tissues - in case emotions arise.
  • A timer or clock - to manage your session duration without checking your phone.

Final Checklist Before You Start

  • Privacy secured - No interruptions expected
  • Comfortable seating - Chair, cushion, or blanket ready
  • Lighting adjusted - Not too bright or too dim
  • Noise managed - Silence, white noise, or calming music
  • Phone settings adjusted - Do Not Disturb mode on
  • Essential items nearby - Water, tissues, journal, grounding object
  • Time buffer afterward - No immediate tasks or stressful commitments