EMDR Homework
10 Ways to Support Your Healing Between Sessions
Eye Movement Desensitization and Reprocessing (EMDR) therapy is powerful, but the work doesn’t stop when you leave the therapy room.
The days between sessions are an important part of the healing process—and what you do in that time can help your brain keep integrating and processing in healthy ways.
Here are ten types of EMDR “homework” you can use to support your progress, reduce stress, and make the most of your sessions.
1. Practice Grounding Techniques
Grounding helps you stay connected to the present if emotions or memories feel strong between sessions. This is very powerful when out in nature!
Try the 5-4-3-2-1 technique:
Name 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
2. Journal Your Experiences
Keep a small notebook—or use a digital tool like the Finch app or notes on your phone—to jot down:
Dreams you remember
Emotional shifts
Triggers that came up
Positive changes you’ve noticed
Parts of you that were activated
The different nervous system states you felt you were in (and for how long)
The Finch app is especially helpful because it combines mood tracking, journaling prompts, and gentle self-care check-ins all in one place—making it easy to track your EMDR progress over time. The more self-care goals you accomplish- the more points and furniture/clothes for your birb ;)!
3. Use Bilateral Audio for Continued Processing
Bilateral stimulation (BLS) is the core of EMDR therapy, traditionally done with eye movements, taps, or sounds that alternate between the left and right sides of the body or brain.
Using bilateral audio—specialized soundtracks with alternating tones in each ear—can help your brain keep processing memories even outside of therapy sessions.
Why it’s helpful:
Bilateral audio promotes communication between the brain’s hemispheres, which supports memory reprocessing.
It can reduce distressing emotional intensity by “unlocking” stuck memories.
Research shows BLS activates areas of the brain involved in emotion regulation and cognitive processing, helping the brain “digest” difficult experiences.
You can find many EMDR-specific bilateral audio apps or playlists online—some are even integrated into apps like Finch, making it easy to use daily. You can also find great playlists on YouTube & Spotify.
4. Practice Glimmers/Glows to Support Your Nervous System
Glimmers or glows are small, positive experiences or sensations that gently activate your social engagement system—a key concept from Polyvagal Theory.
These can be:
A first sip of coffee
A smile from a loved one
Feeling sunlight on your skin
Listening to a favorite calming song on the way to work/school.
Taking a moment to notice and savor these “glimmers” helps soothe your nervous system and build resilience between EMDR sessions.
5. Connect with Your Safe or Calm Place
If your therapist has guided you to create a safe or calm place in your mind, visit it daily. Use imagery, sounds, and sensations to make it feel real. This can help regulate your nervous system and provide relief if distress surfaces. Want to take your safe place to the next level? Paint or draw out your safe place—then frame it in your home!
6. Gentle Movement for Body Awareness
Sometimes our bodies hold tension from processing. Try light stretching, yoga, or a short walk to release stored stress and reconnect with your body in a safe way.
7. Practice Mindfulness Moments
Set aside 1–3 minutes a few times a day to simply notice your breath, your surroundings, and how your body feels. This trains your brain to stay anchored in the here and now.
8. Build Positive Resources
List or gather things that make you feel supported—photos, quotes, songs, scents, or small objects that bring comfort.
The Finch app can also help here—it has uplifting activities and challenges that can become part of your positive resource library.
9. Prioritize Self-Care Basics
Healing is taxing on the mind and body. Give yourself permission to rest, drink enough water, eat balanced meals, and create moments of calm—your brain needs this to process fully.
10. Track Your Progress
Whether you use the Finch app, a journal, or a note on your phone, keep a gentle log of:
How intense certain triggers feel over time
Changes in your mood or reactions
Wins—big or small—that you notice in daily life
You might be surprised at how much shifts when you look back over a few weeks or months.
Final Thoughts
EMDR is a powerful therapy that works best when you give your mind and body the right environment to heal. These “homework” practices aren’t about doing therapy on your own—they’re about supporting the important work already happening in your sessions. The more effort you are putting towards your healing, your body will follow suite!
