Designed for use between sessions to review resourcing, practice guided breathing, and gently remind your nervous system that safety is available right now.
EMDR (Eye Movement Desensitization & Reprocessing) is an evidence-based modality built on the Adaptive Information Processing (AIP) model. Your brain is designed to naturally move toward healing once given the right support.
Most daily experiences are processed naturally and stored peacefully as memories. But when something is overwhelming, the memory can get stuck in an active state—triggering the same emotional charge, body sensations, and distressing beliefs as if it were still happening.
EMDR uses dual awareness and bilateral stimulation to help your brain unfreeze stuck memory files and store them properly in the past.
Think of your brain like a computer saving files. When an overwhelming event occurs, it's like the system froze right mid-save. Every time a present trigger touches that unfinished file, the system crashes.
EMDR safely unfreezes the file so it can finish saving to history. You will still remember what happened, but it will no longer crash your present moment.
EMDR trauma reprocessing must be conducted with a trained clinician. This platform is strictly an educational tool to aid preparation and grounding between sessions with Rachel.
Score each area from 1 to 10 below or click directly on the wheel sectors to reflect on how supported you feel right now. Print or save your summary to review with Rachel in your next session.
Click any slice on the wheel to explore tailored strategies.
Resourcing strengthens your nervous system's capacity for safety and stability before and after EMDR sessions.
Choose your preferred pace, click start, and follow the visual cue. If breathwork feels uncomfortable, shift your focus outward and name objects in the room.
Place both feet flat on the floor and let your shoulders drop gently.
Inhale as the circle expands, hold if applicable, and exhale smoothly as it contracts.
If you feel numb, disconnected, or overly activated, use these sensory anchors to return to the present moment.
Slowly glance around your space. Name 3 colors, notice light patterns, and whisper to yourself: "I am safe in this room right now."
Notice the solid support of your chair behind you or press your feet deliberately into the floor. Feel gravity holding you steady.
Hold an ice cube, sip cold water, wrap in a cozy weighted blanket, or feel the texture of a nearby object.
A structured tool to re-anchor your attention when thoughts feel racing or overwhelming:
That is completely normal and gives us useful information. Simply pause, ground yourself, and let Rachel know in your next session so we can adapt the tool to your system.
No. Memory reprocessing should always occur with your licensed clinician. This page is solely designed for grounding, preparation, and stabilization outside of session.
Access PDF worksheets directly provided for your care:
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