How to prepare for after your EMDR session

EMDR therapy is a therapy designed to process through disturbing memories and negative self beliefs. The overall goal is to desensitize disturbing memories so when the memory is brought up the strong negative emotions and reactions are no longer present. It can often take several EMDR sessions before the memory is fully processed. Since it can take several sessions to process through traumatic memories it is important to have an understanding of what you might notice between sessions and how to take care of yourself during this time.

After EMDR sessions (especially early on in the process) people often feel

• Exhausted

• Emotionally Drained

• Sensitive
  

Between sessions people notice

• Feeling more sensitive than usual

• Feeling more irritable 

• Vivid dreams

• New memories

• Changes in behaviors

Some of these feelings can last for a few days following an EMDR session so it is helpful to be prepared. Below are some suggestions to think about when preparing for an EMDR session.

Suggestions

• Give family or friends a heads up that you may be a little more sensitive or irritable following the session and that can be a normal part of the process

• Schedule some time for yourself following the session in order to allow yourself to reorient into daily life

• Avoid scheduling important or stressful events directly after your session

• Keep a journal, dream journal, or drawing journal

  • Try to be a nonjudgmental observer

  • When you are done writing or drawing close and put away your journal or artwork

• Take time for yourself each day

• Trauma work is difficult and it will be important to be kind to yourself throughout the process

Self Care Ideas

• Yoga

• Dance

• Exercise 

• Create art

• Read a book

• Quiet time to breath

• Spend time in nature

• Connect with friends or loved ones

• Watch a tv show or movie that you enjoy

• Spend time on a hobby you enjoy or take up a new hobby

Throughout this process it is important that you give yourself a lot of grace. You are doing hard work and will need kindness from yourself on this journey.

Processing through trauma is a difficult journey that can result in a powerful feeling of weight being lifted from you.