Distressing Memories? Dual-Task Techniques and Simple Mental Exercises Can Help Bring Calm

According to a recent research publication in Behaviour Research and Therapy (Volume 193, October 2025, 104839), titled “Dual-task interventions reduce vividness and unpleasantness in both old and new memories,” by Kevin van Schie, researchers found that using dual-task exercises—doing a mental or physical activity while recalling a distressing memory—can make that memory feel less vivid and less upsetting.

What the Research Found

In this study, people were asked to remember a difficult or unpleasant event. While recalling it, they were also asked to do a simple task that required focus and attention—like following a moving object with their eyes, tapping their hands in a rhythm, or counting backwards.

The results showed that doing these two things at once (a “dual-task”) reduced how clearly people saw an upsetting memory in their mind and how strongly they felt about it afterward.

In simple terms: when your brain is busy doing two things, the distressing memory can lose some of its emotional “charge.” This doesn’t erase the memory, but it can make it less powerful and easier to manage.

This idea helps explain why techniques like EMDR (Eye Movement Desensitization and Reprocessing) or other trauma-focused therapies that use eye movements or tapping may work—they use a similar “dual-task” principle to take pressure off the memory and help the nervous system settle.  If you’d like to explore trauma‑informed therapy support, visit our Trauma Therapy and EMDR Therapy pages.

At PsychSolutions, we offer strategies and therapy for those struggling with traumatic memories, vivid distressing recollections, and clients looking for relief. Our services are rooted in evidence‑based methods including EMDR, Tapping & Emotional Freedom Techniques, and other dual‑task‑inspired interventions. You can find more about our full range of services here: How We Help

How Clients and Therapists Can Use This Knowledge

In the Therapy Office

In our therapy sessions, we use dual-task techniques to help clients process distressing memories or flashbacks. This might involve moving the eyes side to side, tapping opposite shoulders, or focusing on alternating sounds while recalling a memory.

During this process, we regularly check in with the client to rate how intense or vivid the memory feels using a simple 0–10 scale.

The exercise is repeated until the memory begins to feel less distressing, loses some of its emotional intensity, and eventually feels more neutral.

As therapists, we ensure clients stay within a safe and manageable range of distress (the Window of Tolerance). Grounding strategies, safety cues, and techniques like deep breathing or resourcing exercises are integrated throughout the session to regulate the nervous system.

When Clients Are At Home and Feeling Distressed

Clients can try gentle versions of dual-task techniques at home when memories or intrusive thoughts arise. A safe approach includes:

1. Ground first: Take a few slow breaths and notice your feet on the floor.
   
2. Recall briefly: Bring up the difficult image or thought for just a few seconds.
   
3. Add a task: While holding the memory in mind, tap one hand after the other or count backward. Pay attention to the task—the memory’s emotional intensity should start to decrease.
   

Note: Avoid bilateral eye movements (moving eyes left to right) at home, as this may bring up more memories than intended. It’s safest to practice these techniques under guidance from a trained therapist.

4. Pause and notice: Observe whether the image feels less vivid or upsetting.
   
5. Soothe afterward: Engage in a comforting activity such as stretching, holding a soft object, or repeating a calming phrase.
   

Many clients find that after a few rounds, the memory loses power, helping them feel calmer and more in control.Learn more about EMDR & Trauma Therapy at PsychSolutions

Points to Keep in Mind

• Dual-task techniques reduce distress but do not replace full trauma therapy. Some memories need deeper work with a trained therapist.
  
• The study was conducted under controlled conditions, so results may vary.
  
• Avoid using this technique alone with memories that feel too intense or unsafe. Professional guidance ensures stability and proper processing.
  
• Therapists can integrate dual-task approaches into CBT, EMDR, or somatic therapy to strengthen emotional regulation skills.

A Note on When to Seek Professional Support

If memories feel overwhelming, unsafe, or interfere with daily life, it’s important to seek guidance from a trained therapist. You can Book Online to schedule a session and ensure proper support and safety while processing distressing memories.

Support for Loved Ones

If you notice your loved one is struggling with distressing memories and needs support in the moment, you can help by:

• Creating a calm space: Encourage a quiet, safe environment where they can feel supported.
  
• Encouraging dual-task strategies: Invite them to use simple tasks, such as tapping, counting, or focusing on a small movement, to help reduce the intensity of the memory.
  
• Supporting grounding: Encourage them to stay connected to the present through grounding techniques before, during, and after the exercise.
  
• Checking in afterward: Make sure they feel safe, settled, and in control once the exercise is complete.
  
• Recognizing when professional support is needed: Be aware of signs of overwhelm and encourage them to seek guidance from a trained therapist if necessary.
  
• Promoting soothing practices: Offer ways to help regulate emotions and calm the nervous system, such as stretching, deep breathing, or other comforting activities.
  

By understanding trauma-informed strategies and practical coping tools, caregivers can help their loved ones feel supported, understood, and empowered.

Explore Caregiver Support at PsychSolutions

Why This Matters

This research provides clients and therapists with another practical, gentle method to ease distress. It supports the idea that the brain has natural tools for healing—sometimes, simply giving it another task can make painful memories feel less sharp. Over time, this can help people feel safer, calmer, and more in control of their emotional world.

Dual-task exercises also illustrate the broader principle of trauma-informed care: recovery is often about skill-building, safe exposure, and nervous system regulation, rather than erasing memories. For those needing deeper work, combining these exercises with therapy that addresses trauma, grief, or depression (Trauma Therapy, Bereavement Support, Depression Therapy) provides a comprehensive approach to mental wellness.

Citation: Kevin van Schie, Dual-task interventions reduce vividness and unpleasantness in both old and new memories, Behaviour Research and Therapy, Volume 193, 2025, 104839,  ISSN 0005-7967, https://doi.org/10.1016/j.brat.2025.104839