
Virtual EMDR Blog
5 MINUTES TO FEEL BETTER FAST USING EMDR-INSPIRED TECHNIQUES
06 Feb 2016
Tags: EMDR , VirtualEMDR , Anxiety , Triggers , Stress
But sometimes you don’t need the full power
If you’re in a pinch and struggling with difficult, powerful, or overwhelming emotions, we want to teach you a couple of EMDR-inspired techniques to arrest your feelings of discomfort and get your head cleared up so you can get on with the business of life.
Second, we will look at a basic breathing technique design to shut-down the fight-or-flight portion of your brain that is responsible for the unpleasant feelings you have swirling around inside you.
If you’re pressed for time, you may choose to do just one, but if you have a little more time, it is recommended that you walk through both exercises back-to-back to maximize their impact.
You can use these techniques anytime during your day. This entire process only takes about five minutes. You can even do this sitting at your desk, in the rest room at work (certainly not the ideal choice, but nonetheless), in your car, or you can step outside the office and find a place you can sit outdoors.
Let’s get started by working through the concentration exercise designed to help you focus your attention on the here and now.
Here’s how you do it:
-Wherever you are notice three objects nearby and pay close attention to their details. Let your eyes sit on each object and describe three aspects of each object out loud. Say, for example, “It is grey, it is shiny, it is square,” when describing the couch cushion in front of you.
-Now stop and listen-notice three different sounds. Name three characteristics of the sound out loud to yourself. So for the air conditioner in the room, you might say, “it is whirring, it is quiet, and it is calming.” Any sounds will do. If you can’t find three sounds, try two or even just one-whatever it takes to orient your mind to the present moment.
-Now touch three objects in the room. Describe out loud to yourself how they feel. Are the objects soft and silky, or maybe hard and cold? Are they smooth or rough?
-Lastly, return back to the first three objects that you noticed visually-concentrate on being present in the room with these three objects. Listen again to the sounds you noticed before-concentrate on being here and now with those sounds. Lastly, use the objects you touched and be present with those.
By this time you should be feel pretty tuned in to what’s going on around you. If you had been angry about something, or fearful, or experiencing other difficult emotions, you may notice that they have subsided somewhat.
Now let’s finish with a couple minutes of careful deep breathing. This breathing exercise is designed to calm down and release your amygdala, which is an area of your brain that plays a key role in the processing of emotions such as fear, anger, and even pleasure. This breathing exercise is based in-part on the Session Closure and Reevaluation Phases at the end of a Virtual EMDR Session.
Let’s get started. We are going to do 10 breaths. Now, find a place where you can sit comfortably. You may close your eyes if you want.
Breathe in through your nose into your belly, not into your chest. Then, whenever it feels natural, let the breath fully out through your mouth. That’s one.
Do it again-in through your nose into your belly. Out through your mouth. Count off in your head-two.
Repeat this process for breath number three, and then breathe four. Keep going-in through your nose and into your belly. Out through your mouth. Count the breath number in your head.
Continue this breathing and counting process through breaths five-to-nine.
Your tenth and final breath will be a little bit different. Breathe in through your nose as deeply as you can and then hold your breath! Hold your breath as long as you comfortably can.
When you are ready, exhale forcibly through your mouth with a long and forceful whooshing until your lungs are completely empty.
That’s it-you’re done.
You should be feeling much better now-calmer, more centered, relaxed, and present. Whatever the issue that was bothering you before should feel more distant, manageable, and less emotionally powerful.
You can repeat the concentration exercise and the ten deep breaths anytime you feel hijacked by your emotions. Practice regularly and you will be able to better control negative emotions as soon as they happen.

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Using EMDR to treat
Depression
Depression is one of many emotional disorders that can be effectively treated using EMDR therapy.
In scientific studies, EMDR has been used successfully on Major Depressive Disorder and even long-term Depression. It is also effective to treat Depression alongside PTSD, Addiction, and Anxiety.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of Depression, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Depression in the privacy and safety of their home. Click to learn how Virtual EMDR works on Depression >>

“Depression was something I had to live with - or so I thought... After using Virtual EMDR in the past week, I’m STAGGERED at the massive improvement! I now feel well enough to go back to work!"

Using EMDR to treat
Anxiety
Anxiety is one of many emotional disorders that can be effectively treated using EMDR therapy.
In scientific studies, EMDR has been used successfully on people suffering from panic attacks, social anxiety (agoraphobia), general anxiety disorder and other types of Anxiety. It is also effective to treat anxiety alongside PTSD, addiction, depression and other disorders.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of Anxiety, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Anxiety in the privacy and safety of their home. Click to learn how Virtual EMDR works on Anxiety >>

“Virtual EMDR has absolutely helped with my Anxiety and paranoias! After using the program, things that used to bother me don’t give me the same emotional distress anymore. The weight of the troubling thoughts that were haunting me are lifted. Thank you!”

Using EMDR to treat
Childhood Trauma
Childhood Trauma is one of many emotional disorders that can be effectively treated using EMDR therapy.
EMDR has been used successfully on people who have been living with the shame and blame of Childhood Trauma. Many had struggled for years with PTSD, depression, addictions, grief, anger issues, and other types of emotional pain.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of Childhood Trauma, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Childhood Trauma in the privacy and safety of their home. Click to learn how Virtual EMDR works on Childhood Trauma >>

“Virtual EMDR helped me to finally come to terms with my childhood trauma. I don’t remember much, because I had buried the pain for so long. After using Virtual EMDR, I could finally recall the suppressed memories and get past what happened. It’s worked better than anything I’ve tried!”

Using EMDR to treat
Post-Traumatic Stress Disorder
Post-Traumatic Stress Disorder (PTSD) is one of many emotional disorders that can be effectively treated using EMDR therapy. In fact, PTSD was the first condition initially treated by EMDR in the 1990s.
In scientific studies, EMDR has been used successfully on people suffering from PTSD as a result of combat, childhood trauma, personal tragedy, abuse, and crime. Many had struggled helplessly with the emotional pain for years.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of PTSD, not just the symptoms. EMDR has been shown to be more effective than Cognitive Behavioral Therapy (CBT) and talk therapy.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address PTSD in the privacy and safety of their home.Click to learn how Virtual EMDR works on PTSD >>

“I was diagnosed with Complex PTSD 2 years ago and was totally suicidal. I had countless panic attacks, and would wake in the night screaming. After using Virtual EMDR for just 1 week, I’ve experienced incredible results! My chronic pain is gone. I can do normal things that I couldn’t just last week. You are saving lives!”

Using EMDR to treat
Addiction
Addiction is one of many emotional disorders that can be effectively treated using EMDR therapy.
EMDR has been used successfully on people suffering from Addictions to substances (drugs and alcohol) and addictive behaviors (gambling, sex addiction, eating disorders). Many had struggled helplessly with the guilt and emotional pain for years.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of Addiction, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Addiction in the privacy and safety of their home.Click to learn how Virtual EMDR works on Addiction >>

“Thank you, Virtual EMDR, for helping me get sober. All my adult life, I drank like a fish to numb my pain from childhood trauma, depression, fear and anxiety. Virtual EMDR helped me to finally make peace with my abusive childhood, allowing me to get some distance from acting out with alcohol. I’ve been able to stay sober and stop living my life at the bottom of a bottle!”

Using EMDR to treat
Anger
Anger is one of many emotional disorders that can be effectively treated using EMDR therapy.
EMDR has been used successfully on people suffering from uncontrollable anger and other unwanted emotions. Many had struggled helplessly with the guilt and shame of their behavior for years, knowing the cost to themselves and their loved ones.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of Anger and Unwanted Emotions, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Anger and other unwanted emotions in the privacy and safety of their home.Click to learn how Virtual EMDR works on Anger >>

“For years, I struggled with anger, depression, and irritability that would be set off by the smallest things, and last for days. Virtual EMDR does what it says it does! It disempowered the negative emotions inside. Things that used to trigger a response no longer set me off. I feel at ease, finally in control”

Using EMDR to treat
Self-Esteem
If you are living with Self-Esteem issues, EMDR therapy can help you permanently eliminate the disempowering mindsets and self-beliefs that are holding you back.
Whether the result of traumatic experience, childhood neglect, or negative self-talk, low Self-Esteem can impact every aspect of your life.
Let EMDR deliver faster-acting, more effective and longer-lasting results, by addressing the root causes of Self-Esteem, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Self-Esteem issues in the privacy and safety of their home.Click to learn how Virtual EMDR works on Self-Esteem >>

“For as long as I can remember, I told myself that “I am worthless. I am shameful. I am wrong and scary. I am too needy.
After using Virtual EMDR, I now believe that ‘I am worthy of love. I am attractive. People love me and are thinking of me”. Thank you for helping me on my journey to self-love.’”

Using EMDR to treat
Grief
Grief is one of many emotional disorders that can be effectively treated using EMDR therapy.
EMDR has been used successfully on people suffering from Grief due to loss of a loved one, miscarriage, divorce or separation, personal tragedy, and other life events.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of Grief, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Grief in the privacy and safety of their home.Click to learn how Virtual EMDR works on Grief >>

“I lost my son in very tragic circumstances. Today, my grief counsellor recommended Virtual EMDR to me – and I’m so glad she did. In just my first session, my pain when thinking of my son went from 8 (on a 10-point scale) to 1! I felt a sense of peace and calm that I hadn’t experienced in a long time. Thank you!”

Using EMDR to treat
Phobia
Phobia is one of many emotional disorders that can be effectively treated using EMDR therapy.
EMDR has been used successfully on people suffering from Phobias, such as Agoraphobia (social anxiety), Claustrophobia (enclosed spaces), Entomophobia (insects), fear of flying, public speaking, and other Phobias.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of Phobia, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Phobia in the privacy and safety of their home.Click to learn how Virtual EMDR works on Phobia >>

“I did 5 sessions of Virtual EMDR to deal with my severe claustrophobia. I was AMAZED at the results! Also, as a therapist with 15 years experience, I’ve introduced Virtual EMDR to my clients. It has significantly helped them with disorders, such as panic, PTSD, anxiety, depression. They are less reactive to their triggers and are more equipped to manage their distress. Highly recommended!“

Using EMDR to treat
Stress
Stress is one of many emotional disorders that can be effectively treated using EMDR therapy.
EMDR has been used successfully on people suffering from Stress and anxiety, caused by relationships, career, financial stress, health worries, and major life changes.
Unlike traditional treatment, EMDR delivers faster-acting, more effective and longer-lasting results, by addressing the root causes of Stress, not just the symptoms.
Many people report feeling a noticeable improvement even after just one EMDR session - and a significant reduction in their symptoms after only a few sessions!

Thousands of people have used Virtual EMDR's online self-guided program to address Stress in the privacy and safety of their home.Click to learn how Virtual EMDR works on Stress >>

“I was experiencing severe stress and anxiety, due to a recent natural disaster in my town. Virtual EMDR helped me cope with this stress, which was exacerbated by the deaths of two close friends. I found it very helpful to be able to do sessions online whenever I felt agitated or irritated. Thank you!“
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Thanks cant wait to try these
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Thanks that activity is very helpful....
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Thanks for the free help. I'll try anything.