EMDR exercise in a tight situation
Help yourself quickly with EMDR (Eye Movement Desensitization and Reprocessing von Francine Shapiro)
How to practice:
Concentrate on something small, something what annoys you.
Breathe slowly. Then take a deep breath and allow your body to relax, especially the stomach.
Start concentrating on how you could solve the specific problem.
Move up your right (or left) index- and middle finger and move the two fingers from left to right in front of your head on eye-level (keep your head straight, calm and steady) .
Let your eyes follow the fingers – only your eyes follow (head is straight). The radius of the finger movements should be large enough that your eyes can follow, but only your eyes. Follow your rhythm curiously. Experiment with the level of finger movements, try and move your finger faster from left to right. Repeat the finger move 20-30 times (= one set). Do several sets 3 to 4. How do you feel now?
Listen to yourself: ‘What is different in your body, in your thoughts, in your feelings, do you breathe differently?’
You can use EMDR constantly it might help you to calm yourself down.
Why do I like the exercise?
It helps me to calm down in one or the other situation and it assists to erase negative thoughts from my brain.