Self-Care After an EMDR Therapy Session
Self-Care After an EMDR Therapy Session
An EMDR session can end in many different ways. You might feel relieved, tired, emotional, calm, or not very different from when you arrived. You may be wondering: What should I do now?
Self-care does not have to be an elaborate routine. It may mean backing off your usual hectic schedule. It may mean giving yourself time to breathe. Your experience after each session can differ, so your plan can change with it.
As an EMDR Therapist in CT, this is an important topic I discuss with clients in the very first session.
What You Might Notice After EMDR
EMDR involves working with difficult memories in a structured way. Your therapist should help you close the session and return your attention to the present before you leave. Even so, you may notice thoughts, feelings, dreams, or physical tiredness later. Some people notice very little.
The most typical response I hear is “I felt more tired the rest of the day”. As an EMDR therapist in CT, I often describe EMDR as a HIIT workout for your brain. Your brain has done an intense workout. It's time to tune in and listen to what your body needs.
Give Yourself Time to Transition
If your schedule allows, leave a little space after the appointment before returning to work or other demanding tasks.
My clients often prefer to schedule appointments when they know they have an extra hour or so before work or other responsibilities. They find that this allows them to check in and make transitions if needed. Some like to journal after a session for any insights that came up.
If you do need to go straight back to work or family responsibilities, it may be a good idea to let your therapist know at the start of the session so that she can allow ample time for stabilization at the end of the session.
Don’t forget the basics! Eat, drink water, rest! A rest may be a short nap or just closing your eyes. Have you eaten? Do you need water or rest? It's easy to ignore very basic self-care needs, but they make a huge difference in how your body feels.
Use Grounding That Works for You
If you feel unsettled, try a grounding practice you have already discussed with your therapist. You might do some diaphragmatic or other breathing exercises such as box breathing.
A great question can be: what would feel supportive to me?
As an EMDR therapist in CT, I notice that my clients’ self-care routines vary widely from listening to music and taking a walk in nature to playing a highly anticipated video game or watching car videos. Do what feels good to you and your body.
Do You Need to Journal Afterward?
You do not have to write about the session afterwards. Some of my clients do this and find it helpful and some cannot stand to do one more task. It is very personal.
You should not attempt to continue processing a memory by yourself. This can cause added stress that is unneeded. If a thought, dream, or question comes up, you may want to jot a short note to remind you to bring this up in your next appointment. Then try to let this go until your next session.
EMDR does not generally require homework between sessions. Your brain is doing the work behind the scenes while you live your life. Your therapist may, however, suggest a particular calming practice to help regulate your nervous system. Some of my clients will practice breathing exercises or other resources that we established in session. However, this is not a requirement to be successful in therapy.
When to Contact Your Therapist
Reach out to your therapist between sessions if distress feels hard to manage, symptoms become more intense, or you are unsure how to implement the breathing techniques, resources or other coping skills discussed as a part of your plan.
You can also raise a concern at your next appointment even if it seems small. Feedback helps your therapist understand how the work is affecting you and what support you need. As an EMDR therapist in CT, I tell my clients not to hold back on that little voice in the back of your head. It’s telling you something important.
Before you need it, ask how to contact the practice between sessions, when to expect a reply, and what to do if your therapist is unavailable. If you are in immediate danger or need urgent help, use local emergency services or an appropriate crisis service rather than waiting for a routine response.
There Is No Perfect Aftercare Routine
The best plan is one you can actually use. Some days you may want rest; other days you may feel ready for your usual activities. Pay attention to your needs, use the tools you have practiced, and let your therapist know what you notice. You can work together to make the time between sessions feel more manageable.
For a broader look at how treatment is prepared, paced, and reviewed, read EMDR Therapy A Complete Guide.
Laurie Pels-Roulier, LMFT, LPC
Licensed Marriage and Family Therapist, Licensed Professional Counselor, EMDR Certified Therapist
Laurie helps professionals struggling with trauma, anxiety, and depression get unstuck from negative thought loops and come back to their bodies.
She specializes in EMDR therapy and somatic therapy, helping clients feel more present and connected to themselves. Learn more about Laurie.
