Mend Safe Start Worksheet

How The Worksheet And Session Work Together

You will use this worksheet before, during, and after the guided practice. Your answers stay saved in this browser as you move through the complete process.

1. Prep EMDR

Check whether now is a supportive time, choose one target, identify the connected beliefs and body response, rate the starting intensity, and choose grounding and aftercare.

2. Session

Use the target you selected while following the moving ball and spoken prompts. You can pause or stop whenever you need to.

3. Recap and grounding

Return to the worksheet to compare how you felt before and after, record what happened during the session, and follow your aftercare plan.

The worksheet prepares your target for the session and gives you a clear place to return afterward.

Check In First

Before choosing a target, check whether now is a supportive time to do this.

I have enough privacy. I have at least 20 minutes. I am not in immediate crisis. Headphones preferred (but not compulsory).

If now is not a good time, the goal is not to push through. The goal is to reduce activation and come back when there is more capacity.

Choose at least one:

Orient to nowLook around, name where you are, and notice current safety. Return to the bodyFeet on floor, longer exhale, less thinking. Care for basicsWater, food, warmth, dimmer light, less input. Reach for supportUse connection if being alone is increasing activation. Contain itWrite one sentence, then stop and do something grounding. Stop for todayStopping is a valid safety choice.

Choose One Target For Today

The starting point may not be one clear memory or image. Start with the target you notice most often or right now. A target can be a trigger, something that happened, something someone said, a relationship moment, a body state, a belief, an emotional flashback, or a pattern. Do not force a memory or image.

The target I am choosing today is:

I am not trying to solve my whole history today. I am only noticing one small target. If it helps, name the trigger connected to it.

Map The Starting Point

Describe the target you selected without expanding into other memories. These answers become your reference point for the practice.

What image, moment, thought, or felt sense best represents this target?

In my body, I notice:

The emotions present are:

The limiting or negative belief connected to this target is:

How intense does the disturbance feel now, 0–10?

What would you prefer to believe about yourself now?

How true does the preferred belief feel now, 1–10?

Set Up The Video Before The Ball Section

Before the EMDR ball section, set yourself up in a way that gives your eyes room to move left and right. If you can, use headphones and watch on a laptop, monitor, TV, or casted screen instead of only a phone.

Example setup with headphones and a larger screen in a calm room — Example setup: headphones on, larger screen visible, low-distraction room, and enough space to watch the ball move left to right.

This is not a rule you have to perform perfectly. It is a setup example. Use what you have, pause if you need to, and choose the safest available option.

My video setup plan is:

Keep your headphones on if you can. The left and right tones are part of the exercise, so you want to hear them clearly on both sides.

Choose Grounding First

Choose one grounding option before you begin. This gives your system a way back if the practice feels too much.

Feel my feet on the floor. Name five things I can see. Hold a cold or textured object. Look around and name where I am. Take a slower breath out. Put one hand on my chest or stomach. Pause the practice and come back later.

My grounding choice is:

Planning Self-Care After EMDR Is Part of the Practice

EMDR can be overstimulating or emotionally overwhelming at times. Choose what to come back to when you are done to help you feel safer and more grounded.

After this, I will:

If I need support, I can contact:

Begin The EMDR Ball Practice

Your preparation is saved in this browser. The video uses the target and beliefs you selected here; it will not suggest a different target. When the practice finishes, or if you stop early, you will return directly to Step 9: After Practice Reflection.

I have chosen one small target. I have a grounding plan. I have an aftercare plan. I am ready to begin the EMDR ball session.

Start EMDR Ball Session Below

After Practice Reflection

Use what actually happened during this session. Short, direct answers are enough; you do not need to search for a lesson or analyze everything.

Intensity at the beginning Not recorded

Describe how you felt at the beginning of the session.

Describe what you experienced during the session.

How intense does the disturbance feel at the end, 0–10?

Describe how you feel at the end of the session.

What I plan to do for aftercare:

Rest or lie down. Drink water. Eat something simple. Journal. Talk or text with someone I trust. Take a shower. Step outside or sit somewhere quiet. Use my grounding plan. Contact my therapist or another professional support person.

Something else I plan to do:

Journal Recap

This recap turns the worksheet into a working journal entry. Save it before deciding whether you want more resources.

Beta test question: does seeing the full entry make this feel more useful as a progress-tracking product?

Saved Entries

For beta testing, entries save only in this browser on this device. This tests the value of progress tracking before building a login, app, or database.

Saved entries stay local in this browser. If you clear browser data or switch devices, they may disappear.

Optional Updates

Join the Mend list if you want worksheet updates, new grounding tools, and beta product notes after using this resource.

This signup only collects your email address. Your worksheet answers are not submitted, stored, or attached to your email.

Resources

Use these links if you want to stay connected to Mend or support future free tools.

Beta feedback is handled through a separate Google Form. Please do not submit crisis, emergency, or highly sensitive personal information; use it only for product feedback.

Share Beta Feedback Mend on YouTube

Support Future Free Tools

If this worksheet helped, you can support future free Mend tools through Buy Me a Coffee. The worksheet stays free to use.

Support on Buy Me a Coffee

Preparing Your Target for EMDR

How The Worksheet And Session Work Together

Check In First

Choose One Target For Today

Map The Starting Point

Set Up The Video Before The Ball Section

Choose Grounding First

Planning Self-Care After EMDR Is Part of the Practice

Begin The EMDR Ball Practice

Start EMDR Ball Session Below

After Practice Reflection

Journal Recap

Saved Entries

Optional Updates

Resources

Support Future Free Tools