A Simple Tool for Emotional Distress

You do not need to wait for a therapy session to begin developing a relationship with your inner world, or supporting emotional distress. Here is a simple reflective practice you can use any time a strong emotion arises.

Ask yourself:

• Which part of me is feeling this?

• How old does this part feel?

• What might this part need?

If these questions are hard to answer, try:

• If this were a young child or scared animal in front of me, how would I respond?

Then, find a practice (such as laying a loving hand on your heart; visualising providing care to the part of you that needs it; reassuring your younger self they are heard and important but that your adult self can handle things now; or attending to the need (e.g. if it is loneliness, acknowledge this and reach out to a known supportive person or animal).

This skill, with practice, helps create space between the emotion and the  present-moment self, reducing overwhelm and supporting compassion.

It helps identify the underlying pain, hurt or need, and helps us respond to the present moment instead of past experience that shaped our response.

Over time, many people begin to recognise the ways early experiences influence present reactions, and can re-orient themselves to the present situation with a new groundedness.

There is no need to get it perfect. The goal is gentleness, curiosity, and care.

If you find this distressing, simply leave the practice. You might find a therapy approach feels safer and more containing to help you manage big emotions and overwhelming sensations.

Click here to download my Helping Hand practice for soothing hurt parts of self, and access my extended relaxation audio track on YouTube.

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Want to learn more?

Click Here for information about Parts Work, and

Here for information about my EMDR Immersions program, completing an Intensive EMDR program in 2, 3 or 6 days.

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Claudia Wolf | AMHSW | Accredited EMDR | Advanced Clinical Resource Therapist & Trainer

✨ EMDR Informed Advanced Parts Work Training

✨ Client EMDR Intensive Program (Immersions)

✨ Consultation

www.wolftherapeutic.com.au

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This blog is not a replacement for therapy or therapy training, and is for entertainment and educational purposes only. If these themes bring up any distress for you, please seek formal support.