What is the EMDR Container Exercise?

In trauma therapy, the container exercise is a simple yet powerful grounding technique often used in Eye Movement Desensitization and Reprocessing (EMDR) therapy. The goal is to help clients set aside distressing thoughts, emotions, or memories temporarily, allowing them to feel more present and in control during or between therapy sessions.

As a therapist, I often introduce the container exercise during the Preparation Phase of EMDR. It’s a skill that clients can use to manage overwhelming feelings while building confidence in their ability to handle difficult material.

This blog will explain how the container exercise works, why it’s helpful, and how it fits into the broader EMDR process.

What is the Purpose of the Container Exercise?

Trauma can make it difficult for clients to regulate their emotions or manage intrusive thoughts. The container exercise serves as a mental organizational tool, offering a way to pause and compartmentalize distressing material so it doesn’t dominate their emotional or mental space.

Importantly, the container is not a method of avoidance or repression. Instead, it’s a way to acknowledge and temporarily store difficult feelings in a safe, controlled manner until they’re ready to process them more deeply in therapy.

How the Container Exercise Works

1. Visualizing the Container

The first step is to guide the client in creating a mental image of their container. I invite them to imagine a container that feels safe, secure, and personal to them. It can look however they like—some common examples include:

• A sturdy wooden chest with a lock.

• A high-tech safe with a keypad.

• A steel filing cabinet with multiple drawers.

• A magical box with glowing edges that only they can open.

The key is for the container to feel secure and impenetrable, giving the client confidence that whatever they store inside will remain safely contained until they’re ready to revisit it.

2. Adding Details

Next, we make the visualization as vivid as possible. I might ask:

• What is the container made of?

• How big is it?

• Does it have a lock, latch, or another way to secure it?

• Where do you keep it? Is it buried, hidden in a special room, or always nearby?

The more detailed the container, the more effective it becomes as a mental tool.

3. Storing Distressing Material

Once the container is created, I guide the client in imagining placing distressing thoughts, feelings, or memories into it. For example, I might say:

• “Imagine taking the distressing thought and gently placing it in your container.”

• “Notice how the container holds everything securely—it’s strong enough to handle whatever you put inside.”

• “Close and lock the container, knowing that you can come back to it later if you need to.”

The client doesn’t need to describe what they’re storing unless they want to. The focus is on the mental act of putting the material into the container.

4. Using Bilateral Stimulation (Optional)

In some cases, we pair the exercise with bilateral stimulation (BLS), such as tapping, auditory tones, or eye movements. This helps reinforce the sense of control and security associated with the container.

5. Returning to the Container

Clients can revisit their container whenever they choose. During therapy, we might open the container to process specific memories or emotions. Between sessions, they can use it to temporarily set aside distressing material when it’s not helpful to dwell on it.

When is the Container Exercise Used?

The container exercise is especially useful during:

1. The Preparation Phase of EMDR
   Before diving into trauma processing, it’s essential to equip clients with tools to regulate emotions. The container exercise helps create a sense of safety and control, ensuring they feel prepared for the work ahead.

2. Between EMDR Sessions
   Trauma processing can bring up unresolved emotions or intrusive memories. The container exercise gives clients a way to manage these feelings until they can address them with the therapist.

3. Moments of Emotional Overwhelm
   Outside of therapy, the container exercise can be a practical coping tool when clients feel flooded by distressing emotions or thoughts.

Why is the Container Exercise Effective?

1. Encourages Emotional Regulation
   The container exercise helps clients avoid being consumed by distressing emotions, offering a mental pause that allows them to re-engage with their day-to-day life.

2. Builds Confidence and Self-Efficacy
   By teaching clients they can control when and how they engage with difficult emotions, the exercise fosters a sense of empowerment—an important part of trauma recovery (van der Kolk, 2014).

3. Activates the Prefrontal Cortex
   Visualizing and imagining the container can activate the brain’s prefrontal cortex, which is responsible for problem-solving and emotional regulation (Siegel, 2012).

4. Reinforces a Collaborative Process
   The exercise emphasizes that clients don’t have to face their emotions alone—they can revisit stored material with the support of their therapist, fostering a collaborative and trusting therapeutic relationship (Shapiro, 2001).

Adapting the Container Exercise for Individual Needs

Not every client will connect with the idea of a physical container. In these cases, I might modify the exercise to suit their preferences:

• Abstract Containers: Some clients prefer imagining a cloud, a bubble, or a distant shelf to hold their distressing material.

• Written Storage: For clients who are more tactile, I suggest writing down distressing thoughts and placing the paper in a physical box or envelope.

• Symbolic Items: Instead of imagining a container, some clients find it helpful to imagine wrapping distressing material in a protective blanket or locking it in a drawer.

The exercise is flexible—it’s about creating a sense of safety and control that resonates with the client.

Client Feedback on the Container Exercise

Here’s what some clients have shared about their experience with the container exercise:

• “It’s like putting a pause button on my anxiety. I know the feelings are there, but I don’t have to carry them with me all day.”

• “I use my container every night before bed—it helps me fall asleep without my thoughts racing.”

• “Knowing I can store things away makes me feel less afraid to deal with them later.”

In Conclusion: The Container as a Tool for Healing

The container exercise is more than just a coping mechanism—it’s a symbol of safety, control, and choice. By giving clients a way to organize and set aside their emotions, it lays the groundwork for deeper trauma processing in EMDR therapy.

If you’re curious about EMDR or want to learn more tools for emotional regulation, feel free to reach out. Let’s explore how this transformative therapy can support your journey toward healing.

References

• Shapiro, F. (2001). Eye Movement Desensitization and Reprocessing (EMDR): Basic Principles, Protocols, and Procedures. Guilford Press.

• Siegel, D. J. (2012). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. Guilford Press.

• van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.