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How to Choose the Right Environment for Your EMDR-PEP Session
A practical guide to setting up the best environment for your EMDR-PEP session - helping you stay focused, composed, and ready to perform at your best.
Why Your Environment Matters
- The right setting helps you feel grounded and mentally clear - ideal for performance-focused mindset work.
- Minimizing distractions allows you to fully engage with the process.
- Being in control of your space gives you a sense of calm and focus before, during, and after your session.
Key Factors for Choosing the Best Space
Privacy- Choose a spot where you won’t be interrupted - no teammates, coaches, or family walking in.
- If possible, close and lock the door to give yourself uninterrupted time.
- Let others know you’re focusing - a simple “do not disturb” message can go a long way.
Comfort
- Pick a seat that supports your posture - you want to feel physically steady but relaxed.
- Optional extras like a cushion or blanket can help settle the nervous system.
- Check the room temperature - avoid anything that might pull your attention away.
Lighting
- Natural light is great - avoid harsh overheads or anything that strains your eyes.
- If using a screen, adjust brightness and reduce glare to avoid eye fatigue.
Noise Levels
- Quiet is best - fewer distractions means deeper focus.
- If noise is unavoidable, use calming background sounds or white noise.
- Noise-canceling headphones are a great option if you’re in a shared space.
Digital and Physical Distractions
- Switch on Do Not Disturb mode or silence notifications on your device.
- Close apps or tabs you don’t need - give this your full attention like you would a training session.
- Tidy up your space - a clear area helps promote a focused mind.
Safety and Security
- Choose a space that feels mentally safe and emotionally neutral - you don’t need to “brace” yourself here.
- Avoid areas associated with past poor performances or heavy memories - neutral or positive vibes are better for progress.
- If it helps, have something comforting nearby - like a favorite hoodie, small item, or grounding object.
When and Where to Do Your Session
Best Times of Day- Pick a time when you’re least likely to be interrupted - early mornings or evenings often work well.
- Avoid times when you feel emotionally drained - you want your mental energy available.
- Give yourself space afterwards - don’t rush into a meeting, workout, or intense task right after.
Examples of Good Locations
- A quiet room at home or in your training facility, door closed.
- A corner of your home setup with a chair, cushion, or mat.
- Your usual recovery space - somewhere you already associate with downtime or focus.
Places to Avoid
- Busy public areas - coffee shops, gyms, or common rooms are too full of distractions.
- Workspaces unless you have guaranteed privacy.
- Any place where people might walk in and break your concentration.
- Spaces linked to performance anxiety or past mistakes - keep it neutral or positive.
What to Have Nearby for Extra Comfort
- A bottle of water - hydration helps with mental clarity.
- A notepad or journal - useful to jot down quick insights or post-session thoughts.
- A grounding item - something familiar that gives you a sense of calm (even a sports item that feels good to hold).
- Tissues - just in case emotions come up.
Final Checklist Before You Start
- Privacy secured - No interruptions expected
- Comfortable seating - Chair, cushion, or mat ready
- Lighting adjusted - Not too harsh or dim
- Noise managed - Silence, white noise, or music
- Phone settings adjusted - Do Not Disturb is on
- Essentials nearby - Water, tissues, grounding item, journal
- Time buffer afterward - No back-to-back tasks lined up