EMDR Aftercare: What to Expect After an EMDR Session

Eye Movement Desensitization and Reprocessing (EMDR) therapy can be a profound experience. Many clients report feeling lighter and more empowered as they process and reframe their traumatic memories, but it’s also common to experience emotional, physical, and mental shifts in the days following a session. Understanding what to expect after EMDR and how to practice self-care during this time is crucial for supporting your healing journey.

Here we explore what happens after an EMDR session, common reactions, and helpful aftercare practices to help you navigate this transformative process.

What Happens After an EMDR Session?

Each person’s experience with EMDR is unique, but here are some common reactions that clients may notice after a session:

1. Emotional Changes

You may feel a range of emotions—relief, sadness, anger, or joy. These emotions may surface as part of your brain’s natural process of integrating what you worked on during the session. For many, these feelings subside within a few days, but they can occasionally linger longer, depending on the intensity of the memories processed.

2. New Insights

EMDR stimulates your brain’s natural healing mechanisms, which can lead to new insights about your trauma or patterns in your life. These realizations might surface immediately or unfold gradually in the days after your session. You may notice that your regular therapy may be supercharged.

3. Dreams or Flashbacks

Processing memories in EMDR can stir up vivid dreams or flashbacks. While these experiences might feel unsettling, they’re often a sign that your brain is continuing to process and heal.

4. Fatigue or Energy Shifts

EMDR can be emotionally and physically taxing. Some clients feel tired or drained, while others experience a boost of energy after processing heavy material. Both reactions are normal and reflect the shifts occurring in your nervous system.

5. Reduced Emotional Intensity

Many clients notice that the memory they worked on feels less emotionally charged. It’s common to think about the memory and feel neutral or detached, which is a key indicator of progress.

What to Expect in the Days After EMDR

The processing that begins during your session doesn’t stop when you leave the therapy room. Here’s what to keep in mind in the days following EMDR:

1. The Brain Continues to Process

EMDR activates your brain’s natural ability to heal, and this process continues between sessions. You might notice shifts in how you feel about the memory, new connections forming, or a general sense of mental clarity.

2. Ups and Downs are Normal

Healing is rarely a straight path. You may feel relief one day and unexpected emotions the next. These ups and downs are part of the integration process and usually even out over time.

3. Sensitivity to Triggers

While the intensity of your trauma may have decreased, you might still feel sensitive to certain triggers as your brain adjusts. Be patient with yourself and practice grounding techniques if you feel overwhelmed.

4. Desire for More Support

Some clients feel the need to journal, talk to a trusted friend, or engage in calming activities as a way to process their emotions. If you find yourself needing extra support, don’t hesitate to reach out to your therapist.

Aftercare Tips: Supporting Yourself After EMDR

1. Practice Grounding Exercises

Grounding techniques can help you stay present and reduce overwhelm. Some options include:

• Deep breathing exercises.

• Progressive muscle relaxation.

• Mindfulness practices, like focusing on your five senses.

2. Journaling

Writing about your thoughts and feelings can help you process insights or emotions that arise after EMDR. There’s no need to structure it—just let your thoughts flow naturally onto the page.

3. Take Care of Your Body

EMDR involves both the mind and the body, so physical self-care is crucial. Drink plenty of water, eat nourishing meals, and get enough rest to support your system’s recovery. Avoid alcohol and marajuana for at least 24 hours as they can slow processing.

4. Engage in Soothing Activities

Activities like taking a warm bath, walking in nature, or listening to calming music can help regulate your nervous system. Choose activities that feel restorative and are kind to your mind, body and spirit.

5. Limit Stressful Situations

Avoid overloading yourself with emotionally or physically taxing tasks right after a session. Give yourself permission to set boundaries and prioritize your well-being.

6. Reach Out to Your Therapist

If you experience intense or prolonged distress, reach out to your therapist. They can help you navigate these feelings and may adjust your treatment plan to meet your needs.

When to Reach Out for Additional Support

While it’s normal to feel a range of emotions after EMDR, there are times when reaching out for additional help is essential:

• Intense emotional distress that doesn’t subside within a few days.

• Increased flashbacks or nightmares that feel unmanageable.

• Difficulty functioning in daily life.

• Thoughts of self-harm or hopelessness.

Your therapist is there to support you. Never hesitate to contact them if you’re feeling overwhelmed or unsure about your next steps.

The Long-Term Benefits of EMDR

Aftercare is about more than just managing post-session reactions—it’s about reinforcing the positive changes that EMDR facilitates. Over time, clients often report:

• A greater sense of inner calm.

• Improved emotional resilience.

• Reduced impact of triggers.

• Increased confidence in their ability to navigate challenges.

These shifts are signs of healing and growth, reflecting the incredible work you’re doing in therapy.

Final Thoughts

EMDR is a powerful tool for trauma healing, but it’s natural to experience emotional, mental, and physical shifts as your brain processes and integrates what you’ve worked on. By practicing aftercare and reaching out for support when needed, you can ensure that you’re giving yourself the space and resources to heal.

As your therapist, I’m here to support you through every step of this journey, including the aftercare process. If you have questions or concerns about what you’re feeling after an EMDR session, don’t hesitate to reach out.

References

• Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures. Guilford Press.

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

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