Containering in EMDR Therapy: A Gentle Technique to Manage Overwhelming Thoughts and Emotions

Some thoughts are too heavy to carry everywhere you go. In trauma therapy, overwhelming emotions and memories can make it hard to focus or feel safe, both inside and outside of sessions. Containering in EMDR was designed to help. Containering uses calm imagination and gentle structure to “hold” intense feelings, so you don’t have to face everything at once. If you’re drawn to EMDR for support, understanding containering gives you a safe place to start. This technique encourages self-compassion and makes healing work feel a bit more manageable. 

What Is Containering?

Containering is a simple yet powerful tool used in EMDR therapy. Designed to help you manage difficult thoughts or feelings, containering gives you a way to set aside distress until you’re ready to handle it. Imagine placing your overwhelming worries into a sturdy box or safe. This mental "container" holds what feels like too much for the moment, letting your mind rest and recover. Many clients find relief knowing their hardest memories or emotions are secure, but not gone for good. The goal isn’t to avoid your feelings, but to store them safely until you’re in a better place to process them.

Rooted in mindfulness and self-regulation, containering is both intentional and gentle. This technique supports your sense of safety during tough moments, whether you’re in session, at home, or facing day-to-day stress. Originally introduced as part of EMDR’s preparation phase, containering helps you set up boundaries around distress, which can make deep healing work feel less risky and more controlled. 

The Science Behind Containering

Containering works by training your brain to set emotional boundaries, making big feelings seem more manageable. Our minds react quickly to emotional triggers—sometimes faster than we can think. When something reminds you of trauma or stress, your body can move into fight, flight, or freeze before you even realize why. Containering lets you introduce a pause in this process.

By imagining a mental container, you activate regions of your brain responsible for emotional control and executive function. Visualization itself can soothe the nervous system. According to trauma-informed therapy research, these practices help shift activity from the threat centers of the brain (like the amygdala) to the areas involved in planning and self-care (like the prefrontal cortex). The result? Your brain learns to respond with calm rather than overwhelm.

Some therapists frame containering as a resourcing skill—something you can call on whenever you feel flooded by emotion. If you'd like to see how this actually looks in practice, you might find this resource on the "Container Exercise" in EMDR therapy helpful. It explains how the visualization creates a safe mental distance from distress, helping to keep you steady even when emotions are strong.

Containering does more than make feelings go away for a while. When you use it regularly, you can actually change how your mind and body react to reminders of past pain. This technique, along with other EMDR resourcing strategies, builds emotional muscle and helps maintain stability between sessions. 

People who practice containering often share that they feel a greater sense of control and safety. It’s not about forgetting, but about holding space for healing—one gentle step at a time.

How Containering Works in EMDR Sessions

Containering is introduced as a clear and compassionate step during EMDR therapy, often in the first few sessions. Therapists invite you to imagine a safe mental space—a box, a vault, a safe, or even a cloud—where you can set aside any overwhelming thoughts or emotions. This practice blends mindfulness with practical structure, making it easier for your mind and body to take a break from distress. Therapists rely on a trusting relationship and clear instructions to help you feel guided but always in control. The result is a peaceful sense of order, where big feelings are contained but never ignored, and safety becomes part of your healing process.

Practical Examples of Containering

Containering isn’t just a therapy technique—it’s a creative, empowering way to give your mind a break when emotions feel too loud. Think of it like building a mental container: a place where overwhelming thoughts can rest until you’re ready to come back to them with fresh energy.

In the photo above, we used a hollowed-out book as a visual example—decorated with bold tattoo-style collage art that reflects strength, identity, and empowerment. It’s not about hiding emotions or locking them away forever. It’s about creating boundaries that protect your peace when things feel like too much.

Your container can look however you want in your imagination—a treasure chest, a safe, a magical satchel, or even something entirely your own. What matters is that it feels strong, secure, and completely yours. When stress builds or a thought won’t let go, imagine gently placing it inside your container. You can always come back to it—when you’re ready.

Over time, this simple ritual can become second nature. A creative, compassionate way to hold space for yourself—without carrying it all at once.

Benefits of Containering for Clients

Containering offers real comfort and preparation during EMDR therapy. Here’s what clients often gain:

Emotional safety.

Your feelings are honored but don’t have to flood you all at once. Knowing there’s a way to temporarily set aside what hurts most lets you feel safer in the therapy room.

Improved coping skills.

Each time you use containering, you strengthen your own ability to handle tough moments. This can translate to daily life, giving you practical control over your emotional “volume dial.”

Readiness for deeper EMDR work.

Getting comfortable with containering builds confidence for when you move into the phases of EMDR that touch on trauma directly. You won’t feel unprepared or exposed. The container is always there if you need a break.

A sense of empowerment.

Your therapist guides you but you decide what to contain and when. This collaboration respects your autonomy and puts control back in your hands.

Clients often share that using containering changes their relationship to distress—it becomes something they can manage, not something that controls them. In EMDR, this is more than a technique; it’s a way to create stronger foundations for healing and hope. If you’d like more about how EMDR helps with emotions between sessions, the post Why Do I Feel Worse After EMDR Therapy? explains how strong reactions are normal and how resourcing skills like containering support recovery.

Tips for Practicing Containering Effectively

Building a strong containering practice can offer relief and confidence when facing tough emotions. It is a personal skill that becomes more effective with regular attention and small adjustments. Whether used alone or alongside EMDR therapy, containering works best when you feel comfortable customizing it to fit your life. The following ideas can help you or someone you care about practice containering with more ease and flexibility.

Start by choosing a mental image that fits your personality—something meaningful or calming, like a solid box, a weathered suitcase, or a lockable drawer.

Practice your visualization during calm times, not just when stress is high. This keeps the exercise feeling safe and familiar.
Pair your containering with gentle grounding actions, such as slow breathing or lightly touching an object, to involve more of your senses.

If you get stuck or your container doesn’t “hold,” revisit your image. Adjust it until it feels strong and private enough—sometimes a sturdier lid or a hidden location in your mind helps.

Set a small routine, using the skill briefly each morning or before sleep. This builds muscle memory and means you’re ready when emotions run high.

Remember that “containering” is not erasing your feelings. Let yourself retrieve the thoughts when you feel strong enough, knowing you are in control of the process. Explore other self-soothing strategies commonly used with EMDR by reading about self-soothing techniques that complement therapy if you want more ideas.

When to Use Containering Outside of Therapy

Practicing containering on your own becomes a powerful support system between therapy sessions. Many people find it useful in moments of anxiety, before stressful events, or when old memories sneak up unexpectedly. Knowing when and how to use containering gives you quick access to comfort and stability.

Common times to use containering outside sessions include:

• High-stress situations: If you are entering a triggering environment—like a family gathering, medical appointment, or workplace challenge—containering can quiet overwhelming thoughts and help you feel centered.
• Before sleep or job interviews: A racing mind can keep you awake or scatter your focus. Containering lets you set aside distractions, so you can rest or prepare.
• During EMDR breaks or between appointments: Sessions may stir up strong feelings that linger after you leave. Containering offers a reliable way to “pause” distress until you’re ready to address it with your therapist.
• Unexpected reminders: When a smell, sound, or conversation sparks a painful memory, quickly picturing your container helps you regain emotional ground.

Personalize your practice by asking yourself: What does safety look and feel like for me? You might adapt containering to include favorite colors, sounds, or even scents in your mind’s image. If you notice it’s not working, talk it through with your therapist. Small tweaks—like changing how your container opens or visualizing a guard—can make a big difference.

The Role of Containering in Long-Term Healing

Containering doesn’t just support you during tough moments in therapy. It also lays a strong foundation for recovery and resilience long after your EMDR sessions end. As you continue to use containering in your daily life, it grows into a skill set you can lean on when emotions run high or unexpected stress pops up. This gentle practice changes your relationship with distress, making it something you can hold and revisit on your terms—never rushed, always supported.

Building Emotional Strength Over Time

Think of containering like planting a seed for ongoing growth. Each time you put distressing thoughts or feelings into your container, you're teaching your mind and body a new way to manage discomfort. Over weeks or months, this practice:

• Builds emotional stability, so stressful moments don’t overtake you.
• Fosters a sense of safety even outside therapy, reducing the risk of feeling overwhelmed.
• Makes it easier to process deeper healing work at your own pace.

When used consistently, containering can help you move from feeling powerless in the face of overwhelming emotions to being an active participant in your own healing process. Many people notice they become more confident and less reactive as time goes on. This shift can be a turning point, especially for those who have lived with anxiety or difficult memories for years. You can explore examples of how containering works as a coping tool and resource in everyday life with further reading on EMDR Therapy Resourcing: Container Exercise.

Complementing Other Healing Techniques

Containering doesn’t stand alone. It fits well with other support skills and therapy approaches. After EMDR, you may find yourself using containering alongside techniques such as grounding, breathing exercises, or gentle movement. This combination helps you:

• Stay anchored when strong feelings come up during other therapies.
• Transition more smoothly between healing modalities, thanks to a familiar inner tool.
• Manage day-to-day stressors with more control and less fear.

Some clients who try EMDR intensives or group processing sessions find that containering works as a safety net between deeper work. If you’re considering more intensive trauma-focused support, EMDR Intensives for Depression: How It Works and Why It’s Effective touches on how Intensive EMDR sessions can support you in your healing journey.

A Life-Long Tool for Resilience

Containering is like having an internal safe space that travels with you through life. When practiced often, it becomes second nature—something you can call upon anytime, anywhere. Professionals find that clients who practice containering post-EMDR report:

• Fewer intrusive thoughts disrupting daily life.
• Faster recovery after being triggered.
• Greater emotional flexibility and a stronger sense of self-trust.

Over the long term, containering helps create lasting change. Instead of bracing against waves of emotion, you learn to ride them, holding what’s difficult until you feel ready or supported to process it. As one of several resourcing skills in EMDR, containering stands as a dependable ally, carrying you forward with more peace, strength, and choice. 

Containering stands out as a gentle yet practical skill for anyone engaging in EMDR therapy. This technique empowers you to hold distress in a safe place, creating much-needed space for calm and healing. Over time, using containering can lead to a stronger sense of safety, both during and outside of therapy sessions.

By making containering part of your self-care routine, you give yourself a reliable tool for facing big emotions without feeling overwhelmed. If you’re curious about how EMDR and these supportive skills can help you move forward, consider learning more about how EMDR intensives address depression and build resilience. Your path to greater stability and well-being is unique, but safe strategies like containering can support each step of the journey.