EMDR tools for building positive resources
Image of sequoia trees. Photo by Josh Carter on Unsplash
Trauma is a psychological injury that leads to painful, intrusive memories. You can read more about how to understand trauma here. But what does that actually mean when we think about the brain? In simple terms, a memory is made up of a neural network that contains the various aspects of the memory - a moment by moment accounting of what happened, the emotions associated with what happened, as well as other experiences like physical sensations in the body. When this neural network is triggered it can feel like you are reliving what happened: you experience the emotions and physical sensations as if you are back in time when the trauma happened. This is why trauma memories can be so distressing and overwhelming.
EMDR (Eye Movement Desensitization and Reprocessing) works to address and process these memories so that they become more adaptive. This can mean that emotions and physical sensations are processed and the memory of what happened is updated with new information (I’m OK now, I survived, that person can’t hurt me anymore, etc.). The neural network becomes less distressing and less emotionally charged.
Treating trauma is not just about working with painful memories
It’s important to note that treating trauma is about more than just processing a painful memory into something more adaptive. It is also about building neural networks that help you to feel more calm and centered and allow you to regulate your emotions when stressful events occur. These neural networks are resources that can help support you when a painful memory is triggered to recover and move back to some feeling of balance.
Positive resources
A positive resource neural network is similar to a trauma neural network. It is a collection of images, scenes, narratives, etc., along with emotions like peacefulness and connectedness, as well as body sensations like feeling grounded and at ease. When we access these networks we can start to feel differently. We can shift from distress to calm. In EMDR we usually start with resourcing, accessing these positive memory networks, before we move into processing trauma.
The benefit of resourcing is that it is available to anyone, whether or not you have trauma. Building positive resources and accessing them can help move you to a greater sense of calm and ease or help you recover from painful situations. One of the best ways to do this is through tapping in positive images.
Guided imagery and tapping
One effective way to resource yourself is through guided imagery and tapping. Tapping bilaterally (much like we do in EMDR for processing trauma) can help access and strengthen positive resources.
Consider a place that makes you feel peaceful. It can be real or imaginary. Simply bringing this image to mind and staying with it can be helpful. You can also take some time to explore what this image feels like to you, using your mind’s eye to notice things in the image and how you experience them. For example, if a peaceful image for you is that of a forest (that’s mine) then take a moment to consider what about it feels peaceful and what you notice when you stay with the image: the smell of the trees, the feel of the air on your skin, the sound of wind blowing through the leaves. Really dig in and savor the image.
Then try tapping your knees right-left, right-left (or left-right, left right!) at a speed that feels comfortable to you. You can do this for 10-12 rounds and then check in to see how you are feeling. If you are noticing more calm then continue with tapping as long as it feels helpful. (Occasionally tapping will bring up other, less peaceful images. If that happens then stop tapping and return to the peaceful image).
In addition to tapping in peaceful images, you can also try tapping in important figures who help you feel calm and centered. For example: a beloved pet, a family member who always took care of you, or a higher power. You can then tap as you consider these images and what it feels like to be in their presence and the sense of calm that they can bring.
Other ways to resource
In addition to tapping in positive images there are other ways to access positive neural networks in your brain. Don’t forget that simple relaxation breathing is a resource! When you take some time to breathe you can bring about a sense of calm (you can also tap in the feeling of calm as you breathe). There are also a variety of guided imagery audio and video resources that can build positive resources. Utilizing these with tapping can be very helpful.
Resourcing works by accessing neural networks that help you to feel calm, centered and peaceful. It can be helpful to consider that while our brains can easily bring up difficult and challenging material, you can also work to access peaceful material that helps you feel more positive. Even if you’ve never experienced trauma, working to build positive resource networks can help you stay more calm, grounded and relaxed.