EMDR resources
Trauma tip sheet.
A short, practical guide to recognizing when trauma is driving a reaction — and what tends to help in the moment.
Signs you may be flooded
Physical signs of flooding include feeling suddenly energized or hot, shallow breathing, a pounding heart, and muscle tension. Emotionally, it shows up as anger, fear, shame, or terror that runs away with your clear, centered mind.
If you find yourself “losing it” when you feel threatened, going off the track of what is being discussed, or saying things you regret during an argument, you are probably flooded.
What helps in the moment
Pause the conversation and name what is happening rather than pushing through it. Slow your exhale so it is longer than your inhale. Put your feet on the floor and notice three things you can see, hear, and feel.
Give yourself a set amount of time — twenty minutes is often enough for stress hormones to clear — and agree on when you will return to the discussion. Coming back matters as much as stepping away.
Afterwards, notice the belief that came with the feeling: “I'm bad,” “I am not enough,” “I'm unlovable,” “I feel powerless.” Those beliefs are usually older than the current situation, and they are exactly what EMDR is designed to work on.
When to reach out
If these reactions are happening often, affecting your relationships or your work, or if you notice yourself avoiding places, people, or conversations to keep them from happening, that is a good reason to talk with a therapist.
Call us at (302) 415-3385 or email admin@awillandawaycounseling.com. If you are in immediate danger or crisis, call or text 988 for the Suicide & Crisis Lifeline, or dial 911.
Want help working through it?
Reach out by phone or email and we'll find a time that works. In-person in Wilmington or by secure telehealth across Delaware and Pennsylvania.