Trauma healing is not a quick process. It consists of different stages, each with more complex and compelling techniques, such as EMDR.

One of the most empowering parts of EMDR therapy is learning resourcing techniques, simple tools clients can use at home to calm their nervous system, feel grounded, and build emotional safety between sessions.

Resourcing is often the very first step in EMDR because trauma recovery works best when the brain and body feel safe. These techniques help clients stabilize, manage triggers, and regain a sense of control in daily life. When practised consistently, they support deeper healing and make therapy feel less overwhelming.

Here are a few EMDR-inspired resourcing techniques many clients find helpful outside of session.

The calm or safe place exercise

This technique helps the brain associate safety with a mental image. Clients are guided to imagine a place, real or imagined, where they feel calm, protected, and at ease.

At home, clients can:

• Sit comfortably and take a few slow breaths
• Picture their calm place in detail (sounds, colours, textures)
• Gently notice the sense of safety in their body

Using this exercise during moments of stress can help lower anxiety and bring the nervous system back to balance.

Grounding through the senses

Trauma often pulls people into past memories. Grounding techniques bring attention back to the present moment.

A simple version clients can use anywhere:

• Name 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This helps the brain recognise that the danger is over and that the present moment is safe.

Container exercise

The container exercise helps clients set boundaries around distressing thoughts when they aren’t ready to process them fully.

At home, clients imagine placing difficult memories or worries into a strong, secure container, like a locked box or vault, and setting it aside. This doesn’t erase the memory; it simply gives the nervous system a break until the next therapy session.

Resource figures and inner supports

Clients may be encouraged to think of a supportive figure, real or imagined, who represents strength, compassion, or protection. This could be a person, a pet, or even a symbolic presence.

At home, clients can recall this figure during stressful moments and notice how their body responds when they feel supported.

Why resourcing matters

Resourcing techniques build confidence and emotional resilience. Instead of feeling at the mercy of triggers, clients learn they have tools to regulate themselves. This sense of safety and control supports deeper trauma healing over time.

In EMDR and the Art of Attunement, authors Dr. Esta Porter and Dr Cindi Saj emphasise that resourcing is not just a technique; it’s a relationship with safety. When therapists and clients focus on attunement and readiness, healing becomes more sustainable and less overwhelming.

Healing continues between sessions

If you’re currently in EMDR therapy, practising these techniques at home can make a meaningful difference. And for therapists or clients who want a deeper understanding of how attunement and resourcing work together, EMDR and the Art of Attunement offers practical, compassionate guidance rooted in real clinical experience.

Trauma healing isn’t about pushing harder; it’s about creating safety, one moment at a time.

Grab your copy today to learn more.

Connect with Esta Porter: Website | Facebook | Instagram | X

Adam Mulligan, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.