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EMDR Resources

Thank you for signing up for a Whakaora Group EMDR session. Whether this is your first experience with EMDR or you are returning to continue your healing journey, these videos and documents will help you along the way.


If there is something you'd like to see included here, please let us know.

Many other resources are available at the Changing Gears Wellness Library. You'll need to sign up for a free account to access those resources.

Butterfly Hug Demonstration

The Butterfly Hug is used in EMDR to help calm the nervous system.

4 Elements Calming Technique

The Four Elements Exercise is a resourcing technique for the preparation and resourcing stage of EMDR Therapy. It can also be used as a stand alone exercise to calm and stabilize.

Progressive Muscle Relaxation

Progressive muscle relaxation is a relaxation technique that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle. Progressive muscle relaxation can provide an immediate feeling of relaxation, but it’s best to practice frequently. With experience, you will become more aware of when you are experiencing tension and you will have the skills to help you relax.

Group EMDR Worksheet

You will need to print a copy of this worksheet before your session. No printer? No worries, just grab some blank paper and something to write or draw with, we will provide instructions for how to create your own worksheet.

The Antidepressant Skills Workbook

This workbook is a great place to begin to learn about depression and treatment options.
It is intended for:
■ individuals with depressed mood
■ concerned partners, family members or friends
who want to help a depressed individual
This book is meant to provide accurate information about depression. It is not a psychological or medical treatment, and is not a replacement for treatment where this is needed. If expert assistance or treatment is needed, the services of a competent professional should be sought.

Personal Safety Plan

It can help to make your own plan for what to do when things feel really bad.
Try to find a time when you’re feeling calm to make your plan. You could ask a friend or a health professional to help you write it.
Write your own answers to each question. Be really honest with yourself about what you need and what works for you. There are some examples on each page to help you think of different ideas.

FAST Skill

A DBT interpersonal skill that can be helpful in stressful situations

PTSD: A Self-Help Guide

If you have experienced a traumatic event, you may have strong feelings of fear, guilt, anger, or shame. This booklet was written by NHS psychologists to help you understand your feelings and offers some practical suggestions for how to cope.

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