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The Importance of Connecting to Your Emotions During EMDR Therapy

  1. Create a Safe and Quiet Space: Find a comfortable, private space that will allow you to focus on your thoughts and feelings without distractions.

  2. Practice Mindfulness: Mindfulness is paying attention to the present moment without judgment. Start by taking a few deep breaths: in through your nose and out through your mouth, then gently bring your awareness to your body and notice any sensations you're experiencing.

  3. Identify and Label Emotions: Begin by simply observing your emotions. Ask yourself, "What am I feeling right now?" and try to identify the specific emotion(s) you're experiencing. Using a feelings chart or list of emotions can help you to label the emotions you are experiencing.

  4. Journaling: Writing down your thoughts and emotions can be a powerful way to connect with them. Set aside time each day to write in a journal, allowing your thoughts and feelings to flow freely onto the pages. This practice can help you gain insight into your emotions and the underlying causes or patterns.

  5. Reflect on Past Experiences: Think about significant events or situations that have influenced your emotions in the past. Reflect on how you felt during those times and try to connect with those emotions in the present. This reflection can provide valuable insights into your emotional landscape; it's also the foundation for which healing can begin.

  6. Engage in Creative Expression: Explore creative outlets such as drawing, painting, writing, or playing an instrument to tap into your emotions.

  7. Seek Support: If you've been disconnecting from your emotions for several years, reconnecting with them can be challenging. In addition to working with a therapist, seek support from a trusted friend or family member. Talking through your emotions with someone you trust can provide a fresh perspective and emotional validation.

  8. Practice Self-Compassion: Emotions can be complex, so it's essential to approach them with kindness and self-compassion. Remember that all emotions are valid and serve a purpose, even if they're uncomfortable. Treat yourself with understanding and gentleness as you navigate your emotional landscape.


Connecting with your emotions is an essential aspect of self-awareness and personal growth. Here are some things you can try to help you connect with what you are feeling:

Remember that connecting to your emotions is an ongoing process that takes time and patience. By consistently practicing these strategies, you can develop a deeper connection with your emotional world and enhance your overall well-being.

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