EMDR Readiness Checklist
The most important and vital steps in EMDR therapy is the preparation. Here are some things you can do to make sure you get the most out of your EMDR sessions.
Ensure you have enough stability and safety estabilised in your life. e.g. Make sure you’re not in the middle of moving homes, no major changes to your work or studies, no immediate financial pressure that will impact therapy, safe from ongoing abuse or conflict at home, safe from self-harm, etc.
Engage in regular healthy coping and self-care habits e.g. List of things you routinely do to look after yourself when you’re feeling low or anxious. E.g. walking your favourite route, drinking tea, cooking a nutritious meal, reaching out to supportive friends, etc.
Able to tolerate intense emotions and regulate back to baseline e.g. Using breathing and grounding techniques during and between sessions
Engage your social network for extra support and TLC. e.g. Tell your close family or friends about your EMDR journey and ask them to check in with you more frequently, be available to debrief with you, spend time together, etc.
Being open and honest about your emotions and allowing whatever bodily sensations come up. It is important to acknowledge them as they occur.
Abstain from using beta-blockers, marijuana, alcohol and other drugs at least 48 hours before and after the session. This ensures your brain can fully access the emotions, sensations, thoughts and images relating to the memory.
Being able to sustain dual awareness. This means staying present in the moment while looking at the memory instead of slipping back and re-experiencing the trauma as if it is happening again. e.g. Learning how to create distance by observing the memories through your adult mind’s eye.
Commit time before, during and after your sessions. e.g. Schedule in a slower pace of work or time off to allow for plenty of self-care and acclimatising to the deeper changes that will start to occur.
The work will always be worth it in the end.
