5 Tools to Prepare for EMDR Therapy in NYC
Prepare your mind and body for EMDR therapy in NYC
Starting EMDR therapy in NYC can be a powerful step toward healing trauma. Eye Movement Desensitization and Reprocessing (EMDR) is an evidence-based approach that requires both history-taking and preparation to help you get the most out of each session.
Before you embark on any reprocessing of traumatic memories, it’s important to start with preparation, ensuring that your nervous system is ready for the work ahead.
Whether you're seeking somatic therapy in New York or just beginning your journey with EMDR therapy in New York City, using these five preparatory tools can help you feel grounded, regulated, and ready to face the reprocessing stage with confidence.
How to Prepare for EMDR Therapy in NYC
01. Use Polyvagal Theory to Track the Nervous System
A foundational part of EMDR therapy involves awareness of your nervous system states, as this helps you navigate intense emotions and maintain a sense of safety.
Polyvagal theory, developed by Dr. Stephen Porges, provides insights into how our body’s nervous system responds to cues of safety and threat. The vagus nerve connects your brain to various body systems, influencing your reactions to stress and relaxation.
Self-Guided Nervous System Tracking
Each day, take a few minutes to observe your body’s signals. When do you feel relaxed and safe? When do you feel on edge or tense? This daily practice helps you become familiar with your “safe” state, making it easier to access during EMDR sessions. You can download our free nervous system guide to help you start tracking.
Learn the Language of Your Nervous System
Neuroception: Your body’s subconscious assessment of safety or danger, triggering either a mobilization (fight/flight), immobilization (shutdown) response, or connection and ease.
Sympathetic Response: The fight, flight, or freeze response that results in increased heart rate and readiness for action.
Dorsal Vagal Response: A perceived lack of safety can lead to shutdown, reducing heart rate and slowing bodily functions.
Social Nervous System: The ventral vagal nerve enables engagement with the environment when you feel safe, promoting bonding and relaxation.
02. Build Your Somatic Vocabulary
Developing a “somatic vocabulary” allows you to describe bodily sensations tied to emotions, which is beneficial in EMDR therapy, especially in a city like New York City, where so much is focused on the mind.
Part of EMDR reprocessing is naming the sensations you feel in your body while thinking about the traumatic event.
You can begin to track the sensations you feel in your body daily, without assigning right or wrong. Just begin to check in and name any sensations you are experiencing throughout the day.
Self-Guided Somatic Awareness Practice
To start building your somatic vocabulary, here’s a list of sensations:
Common Body Sensations: twitch, achy, damp, flaccid, breathless, constricting, airy, tingly, faint, spinning, strong, buzzy, clammy, dull, jagged, electric, puffy, cold, tingly, frozen, warmth, tightness, heaviness, lightness, numbness, buzzing, pulsing, throbbing, fluttering, and more.
You can even keep a journal where you jot down specific sensations, linking them to emotions. For instance, “tightness in the chest when thinking about work.” This habit strengthens your body awareness and emotional literacy.
Having this vocabulary in place will support you during EMDR therapy in NYC as you navigate complex emotions in a safe and grounded way.
03. Engage in Sensory Support Exercises
In EMDR therapy, sensory support is a grounding tool that helps you stay present during difficult moments.
Surrounding yourself with comforting sensory items can create a sense of safety and stability, which is crucial for somatic and EMDR therapy in New York City.
Self-Guided Sensory Support Exercise
To build a sensory support toolkit, follow the steps below:
Object: Find an item like a rock, crystal, or soft blanket that feels comforting. Notice how your body feels as you hold it—do you feel calmer or more grounded?
Sight: Look at a photo of family, friends, or a calming place. Pay attention to the sensations and emotions it evokes. Does it help you feel relaxed or reassured?
Words: Choose a quote or word that brings you comfort. Reflect on how these words make you feel and whether they connect you to a sense of safety.
Scent: Select a scent you enjoy, like essential oils, incense, or a familiar spice. Inhale slowly and notice how the aroma affects your body and breathing.
Sounds: Play a favorite song, nature sounds, or a soothing chant. Focus on how the sound resonates in your body, helping you feel more relaxed or present.
Taste: Try a small treat, like a mint or chocolate, savoring its taste and noticing any grounding sensations it brings.
These sensory items can serve as anchors in both EMDR therapy in NYC sessions and daily life when you need grounding outside of your therapy sessions.
04. Increase Body Awareness
A core component of EMDR therapy in New York City is understanding how trauma and stress manifest physically. Increasing body awareness through self-scanning exercises can help you identify areas of tension or ease, supporting your ability to stay grounded during reprocessing.
Self-Guided Body Awareness Exercise
Using the somatic vocabulary above, begin to increase your sensory body awareness by following the steps below:
Sit comfortably and bring awareness to your body’s contact with the chair. Focus on your breath and any immediate sensations.
Head: Notice sensations in your head and face, moving slowly from your forehead to your jaw. Do you feel any tension or relaxation?
Upper Body: Shift your attention to your shoulders and arms. Notice any heaviness, tightness, or warmth.
Belly: Focus on your abdomen, observing sensations like tightness or relaxation.
Lower Body: Bring awareness to your hips, legs, and feet, noting any differences between them.
Whole Body: Take a “snapshot” of your whole body, comparing sensations between your right and left sides.
Finish by slowly reconnecting with the room, wiggling your fingers and toes.
Practicing this self-scan regularly can make recognizing and releasing tension easier during EMDR therapy sessions.
05. Practice Calming Breathing
Calming breathing exercises like belly breathing activate the parasympathetic nervous system, bringing you into a window of tolerance.
This technique, widely used in EMDR therapy in NYC, helps regulate anxiety and fosters a sense of calm.
Self-Guided Calming Breath Exercise
Awareness: Take a moment to focus on your body. Slowly inhale, imagining air filling every cell like a balloon.
Slow Breaths: Continue to inhale and exhale slowly. If it feels challenging, reduce the breath depth until you’re comfortable.
Count to Steady Rhythm: For extra grounding, count to three on each inhale and exhale, visualizing the breath moving along the outside of a circle.
External Focus: If you feel anxious, look at a calming object, letting it ground you in the present.
This breathing practice prepares you for the deeper work involved in EMDR therapy in New York City.
Conclusion
Preparing for EMDR therapy in NYC involves developing tools that help regulate your body and mind. With techniques like polyvagal tracking, building a somatic vocabulary, sensory support, body awareness, and calming breathing, you can begin EMDR reprocessing sessions with greater confidence and control.
Whether you’re exploring somatic therapy in New York or just starting your EMDR journey, these tools empower you to engage deeply with your healing process and achieve transformative results.
Take the first step toward healing—contact us today to schedule your free consultation for EMDR therapy in New York City.
More notes on EMDR:
Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy. Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.